How do I convert pace to speed?
Pace is time over distance and speed is distance over time, so each is 60 divided by the other: a pace of 12 minutes a kilometre is 60 ÷ 12 = 5 km/h. A mile is 1.609 kilometres, so divide a pace per mile by 1.609 for the pace per kilometre, or multiply a speed in mph by 1.609 for km/h. To work out the pace of a walk you’ve timed, use the walking pace calculator.
How many minutes of walking do I need a week?
The CDC and the WHO ask adults for at least 150 minutes of moderate activity a week, such as brisk walking, spread across the week. Brisk means about 100 steps a minute or more, so 150 minutes is at least 15,000 brisk steps a week, on top of everything else you walk.
Do short walks count?
Yes. Older guidelines counted only bouts of 10 minutes or more; the 2018 US guidelines dropped that, so every brisk minute counts. A 10-minute walk after each meal is 30 minutes a day. To check a walk is brisk enough, see your heart rate zones.
In StepUp
StepUp's Tempo metric shows your walking cadence, so you can see when a walk passes 100 steps a minute and counts as brisk.
Questions
What is a 12-minute kilometre in miles?
A pace of 12:00 a kilometre is 19:19 a mile, or 5 km/h (3.1 mph).
Is a 20-minute mile a good walking pace?
It's a moderate 3 mph (4.8 km/h). A brisk walk is usually 15 to 17 minutes a mile, 3.5 to 4 mph.
How do I know my walk is brisk?
You're taking 100 steps a minute or more, breathing harder, and can talk but not sing. Count your steps for 15 seconds: 25 or more is brisk.