Walking intensity can be measured without laboratory equipment. Pace, breathing, heart rate, and perceived effort each offer a different view, and none needs to become a daily obsession.
The talk test
If you can speak comfortably, the walk is easy. If you can talk in sentences but breathing is clearly deeper, it is moderate. If only a few words are possible, the effort is vigorous. This adjusts naturally for hills and weather.
Pace and heart rate
Minutes per kilometre or mile are useful on similar routes, but they do not compare hills with flat ground fairly. Wrist heart-rate readings can show trends, although fit, movement, skin contact, and device quality affect accuracy. See Are Fitness Trackers Accurate?.
Perceived effort
Rate effort from 1 to 10. Easy walks may sit around 2 to 3, purposeful walks around 4 to 6, and brief intervals higher. Most beginners benefit from keeping the majority of walking comfortable.
Apply these methods in How Fast Should You Walk? and Walking Intervals. Use the Walking Calories Calculator for an estimate, explore walking watches if useful, and return to Start Here.