Habit 4: Incorporate Mild Interval Pacing

Once you establish a consistent walking routine, you can maximize your cardiovascular benefits by introducing mild interval pacing. Also known as “Fartlek” training (a Swedish term for speed play), this habit involves alternating between your normal walking pace and a slightly faster pace.

You do not need a stopwatch or a heart rate monitor to do this. Simply use environmental landmarks. Walk at your standard, comfortable pace for three blocks. When you reach the fourth block, walk briskly to the next intersection. Once you cross the street, return to your normal pace to recover. Repeat this cycle three or four times during your outing.

Interval pacing trains your heart to recover efficiently from sudden exertion. This cardiovascular flexibility is crucial for seniors; it ensures that your heart can handle unexpected physical demands, such as climbing a steep flight of stairs or hurrying to catch a bus, without dangerous spikes in blood pressure.