Newsletter Video, December 2016


Click Below - Add Your Own Comment

Getting Started

Once you find a physical activity that’s a good match for you, you’re ready for action! But be sure to pace yourself. Each session to condition your heart and lungs should include the following:

Warmup (5 minutes). Start your physical activity session at a slow to medium pace to give your body a chance to warm up and get ready for more vigorous walking. Gradually increase your pace by the end of the warm-up period.

Slowly increase your physical activity time until you reach your goal of 30 to 60 minutes daily. To condition your heart and lungs, you should engage in your activity in your “target heart rate zone.” (See “Tracking Your Target Heart Rate” below). But don’t focus on big goals in the beginning. If you haven’t been active in a while, you might start with just 5–10 minutes of activity per day—or whatever amount of time you’re comfortable with. Build up gradually. Enjoy yourself.

Cool down (5 minutes). After being active, slow down gradually. For example, if you’ve been swimming, begin to do your stroke more slowly, or switch to a more leisurely type of stroke. You can also cool down by changing to a less vigorous activity, such as moving from jogging to walking. This process allows your body to relax gradually. Stopping abruptly can cause dizziness.

Finding Your Target Heart Rate Zone

As you become more physically active, how will you know whether you’re improving your heart and lung fitness? The best way is to track your target heart rate during your activity. Your target heart rate is a percentage of your maximum heart rate, which is the fastest

Heart Rate Zone Table
Age Target Heart Rate Zone Maximum Heart Rate: 100%
20100–150 beats per min.200 beats per min.
2598–146 beats per min. 195 beats per min.
3095–142 beats per min. 190 beats per min.
3593–138 beats per min. 185 beats per min.
4090–135 beats per min. 180 beats per min.
4588–131 beats per min. 175 beats per min.
5085–127 beats per min. 170 beats per min.
5583–123 beats per min. 165 beats per min.
6080–120 beats per min. 160 beats per min.
6578–116 beats per min. 155 beats per min.
7075–113 beats per min. 150 beats per min.

Sample Walking Program

Need a sample walking program, we’ve got you covered. Click here to download it.

Do You Prefer to Walk at a Health Club?

Would you like to join a gym or work with a fitness professional?

Ask us first!

If you prefer to go to a health club, and/or working with a fitness trainer, helps them to stay more motivated.

Before you purchase a gym membership or sessions with a professional, be sure to shop around and ask questions.


The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.

This is what our patients are saying...

"I had great time healing at Evidence PT the staff is amazing and will help you better understand your injury while working with you to heal. The best thing about Evidence PT is that the staff are more like a family and that's what's makes for a successful recovery. "
~ Racharde B.

"Physical Evidence have a wonderful staff. Each week I have felt better. Staff is very friendly and the work place is clean. Thank You Physical Evidence for everything!"
~ Samuel S.

"Will like to thank the entire team for the marvelous job they did to me.ln fact you have such a fantastic, kind, generous, polite and nice team.l will recommend anyone to go in their facility for any treatment. My best wishes to you all especially to my personal trainer."
~ Marcel E.

"Great place, I felt that the staff was very friendly and made me feel as if I was their only patient!! I would strongly recommend Evidence Physical Thearapy"
~ Theodore S.

"This was a great experience. Staff was warm and very encouraging. Would definitely reccomend."
~ Carolyn S.

"My experience her was exceptional. My husband recommended Evidence after having been here. I came from another physical therapy place which I was quite dissatisfied with. Warm and friendly and professional staff, clean environment, just an overall wonderful experience. Thank you."
~ Valora J.

"Exceptionally run operation from the check-in administrative staff to the therapists. Relaxed workout atmosphere and added service of texting appointments in advance was extremely helpful. Went from painfully sciatica condition to pain free in 8 weeks."
~ Tyrone H.

Read More Testimonials