There’s something a little funny about being told to walk at a brisk pace.

Brisk according to whom? The woman who walks five miles every morning? Your neighbor who seems to be permanently in a hurry? Whoever decided how many steps we’re all supposed to take?

Fortunately, nobody else’s walking speed has much to do with yours.

A brisk walk isn’t really about hitting a particular number on your watch. It’s about how hard you’re working. You’re moving a little faster than you would on a leisurely stroll, your breathing picks up, and you can tell you’re putting in some effort.

But how much effort is enough?

The Conversation Test

Here’s a handy little trick: pay attention to whether you could hold a conversation.

On an easy walk, you can chat away without thinking much about your breathing.

Pick up the pace, though, and you’ll notice a difference. You can still talk, but you probably wouldn’t want to start singing along to your favorite song. At least not without stopping to catch your breath.

And if you’re breathing so hard that getting out more than a few words feels difficult? You’ve likely gone beyond a moderate effort. There’s nothing wrong with slowing down.

It’s called the talk test, and it’s a surprisingly useful way to judge how hard you’re working without checking a watch or worrying about numbers.

Let Your Body Set the Pace

Of course, what feels brisk today might feel completely different tomorrow.

Try walking your usual route after a terrible night’s sleep. Or on a hot afternoon. Or when you reach that hill you always forget is really quite steep.

Same walk. Very different experience.

And during perimenopause and menopause, when sleep and energy can already be a little unpredictable, that’s worth remembering.

Some days you might settle into a brisk pace and happily stay there for a while. Other days, a couple of minutes might be plenty before you want to slow down again.

You don’t have to force the same pace every time you head out the door.

Try It on Your Next Walk

Next time you’re out walking, give this a try.

Spend the first few minutes walking at whatever pace feels comfortable. Then pick up your speed just a little.

Notice your breathing. Could you still tell someone about your day? Does it feel like you’re making an effort without pushing yourself too hard?

If so, you’ve probably found a good brisk pace to start with.

Stay there for a minute or two, then slow back down. You can repeat that if you feel like it, or simply enjoy the rest of your walk.

And here’s something to look forward to: as you get more comfortable with brisk walking, you might find that the pace that once made you breathe a little harder starts feeling easier.

That’s progress, even if you never look at a single number.

The whole point is to get familiar with what a little extra effort feels like in your own body. Not your neighbor’s. Not the woman who walks five miles before breakfast.

Yours.