Walk Your Way to a Better Body
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Walk Your Way to a Better Body

Know what it takes to ramp up your walking routine and burn more calories? Test your smarts with our quiz.

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Walk Your Way to a Better Body
Walk Your Way to a Better Body
Question 1 of 20 Correct

About how many calories can you burn in an hour by walking at 4.5 mph?

Correct! Sorry, that’s incorrect.

The correct answer is: The key here is pace. Kick it into overdrive and hit 4.5 mph, and you can burn 430 calories an hour.

Walk Your Way to a Better Body
Question 2 of 20 Correct

What is considered power walking?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. "Power walking" is walking using a natural gait with an exaggerated arm swing, at a rapid pace. This is usually done at a speed of between 4 to 6 miles per hour and at 60 to 80 percent of the maximum heart rate. When power walking, you must have one foot on the ground at all times, which is not true with jogging.

Walk Your Way to a Better Body
Question 3 of 20 Correct

True or false: You actually burn more calories walking than running.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Running burns more calories per minute because of the greater intensity required to deal with the demands of the increased ground reaction force.

Walk Your Way to a Better Body
Question 4 of 20 Correct

How does stopping and starting affect your walking workout?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Walking at a brisk pace and then slowing your walk is a form of interval training. Bringing your heart rate up and down will allow you to walk longer and burn more calories.

Walk Your Way to a Better Body
Question 5 of 20 Correct

Which test will tell you if you're walking 'hard' enough without a heart monitor?

Correct! Sorry, that’s incorrect.

The correct answer is: The "talk test" can tell you if you're working hard enough during a walking workout. If you're working at a moderate intensity, you can talk, but not sing, during the activity. If you're working out at a more vigorous pace, you won't be able to say more than a few words without pausing for a breath. You shouldn't be gasping for air, but talking shouldn't be comfortable or easy.

Walk Your Way to a Better Body
Question 6 of 20 Correct

True or false: Ankle weights can help amp up your walking routine.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Never use ankle weights while walking or jogging as they can injure you. You can add weight either with a weight vest or hand weights. Start off slowly with a 1- to 2-pound dumbbell in each hand, and add more weight gradually.

Walk Your Way to a Better Body
Question 7 of 20 Correct

How can walking with friends help?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Turning a walking routine into social time can make exercise more fun and increase the rewards.

Walk Your Way to a Better Body
Question 8 of 20 Correct

True or false: Walking is good for your joints.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Walking's effects on muscles and joints are generally very positive. Walking is considered a low-impact activity that will improve or maintain joint health.

Walk Your Way to a Better Body
Question 9 of 20 Correct

What part of your body does walking tone?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Walking tones lots of parts of the body, including leg muscles (quads, hamstrings, calves), butt, stomach, pelvis, arm and shoulder muscles.

Walk Your Way to a Better Body
Question 10 of 20 Correct

What does a pedometer do?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. The best way to track your walking progress is to use a pedometer. Pedometers vary from simple, inexpensive versions that track only your steps to more comprehensive ones (also called "activity monitors") that measure and track caloric burn, heart rate, distance and more.

Walk Your Way to a Better Body
Question 11 of 20 Correct

How many steps should you walk a day to manage weight?

Correct! Sorry, that’s incorrect.

The correct answer is: For weight management, many experts say to take 10,000 steps each day, which is roughly the equivalent of walking five miles.

Walk Your Way to a Better Body
Question 12 of 20 Correct

How does walking your dog benefit your heart?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Owning a dog can help reduce stress due to the exercise dogs need to stay healthy and the companionship that they offer. This in turn has a positive affect on your heart, lowering blood pressure and heart rate.

Walk Your Way to a Better Body
Question 13 of 20 Correct

True or false: Walking releases endorphins in the brain.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. A moderate to vigorous walk can help you manage your stress level by releasing neurotransmitters in the brain called endorphins, which make you feel good.

Walk Your Way to a Better Body
Question 14 of 20 Correct

True or false: Walking at a steep incline will work the legs more than running.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Walking at a steep incline (on hills or a treadmill) works the legs (mainly your quads and calves) more than running on a flat surface does.

Walk Your Way to a Better Body
Question 15 of 20 Correct

Is walking on a treadmill or outside better for you?

Correct! Sorry, that’s incorrect.

The correct answer is: Walking on a treadmill provides a nice cushion for your joints. Walking outside on cement, gravel or grass don't provide the same cushion. Go with whichever way you're more likely to stick with.

Walk Your Way to a Better Body
Question 16 of 20 Correct

True or false: Walking with a stroller isn't the best practice.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Walking with your baby in a stroller is a great way to add resistance to your walk. Having this added resistance will force your body to work harder, especially if you are taking a hilly route.

Walk Your Way to a Better Body
Question 17 of 20 Correct

What does it mean to over-pronate?

Correct! Sorry, that’s incorrect.

The correct answer is: The degree to which your foot pronates is the amount the foot rolls inward as you roll forward from heel to toe. Walkers who over- pronate should look for shoes with a higher-density midsole material under the inside arch. Visit a store that will not only fit you according to your size, but will also watch how your foot strikes the ground when you walk.

Walk Your Way to a Better Body
Question 18 of 20 Correct

What are ways to fit walking into a busy day?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. There are easy ways to incorporate walking into your day like taking the stairs, parking further away from your office building and taking your lunch hour to walk.

Walk Your Way to a Better Body
Question 19 of 20 Correct

At what point should you break through your walking 'plateau'?

Correct! Sorry, that’s incorrect.

The correct answer is: Our bodies adapt to activity fairly quickly and need to add challenge and change every 4-6 weeks to continue a progression. To push through a walking plateau, mix it up with speed, intensity, duration and/or frequency of your walks.

Walk Your Way to a Better Body
Question 20 of 20 Correct

True or false: Distracting yourself with music while walking can do more harm than good.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Music is a great motivator and will put a pep in your step. Choose a mixture of fast beat and slow beat music, and walk to the beat.

Walk Your Way to a Better Body
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You got out of 20 correct. You're a health wiz!

Walk Your Way to a Better Body
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Walk Your Way to a Better Body
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