By now, you probably know that walking has more benefits than a number of times I can bench press 400 pounds in a single set.

But to ensure that you get the most out of your walking program, it’s important to pay attention to your body’s signals to make sure you are not under- or overexerting yourself.

Taking your pulse and using the target heart rate chart is the most accurate way to measure your aerobic intensity. By finding out what your target heart rate is, you ensure that you are working at a safe and effective level for you.

Moderate aerobic intensity – the kind of walking that is recommended for health and fitness – should raise your heart rate into a range between 60 and 75 percent of your maximum heart rate.

This range is called your “target heart rate” and is what is the recommended level for walking for most healthy people and those who need to lose weight.

Here is a safety tip to keep in mind during a walking session: The Talk Test This is an easy way to determine if you are overexerting yourself. Simply talk out loud to another person or to yourself, sing or recite a verse of a poem or song lyric while you walk.

If you can’t speak comfortably without huffing and puffing, then you are working too hard. Slow down!

Over time, you’ll find you can exert yourself harder and for longer durations and still be able to talk comfortably. That’s an easy way to measure your progress, too. [source: Walking Guide]