Brisk Walking Guide: How To Take A Power Walk

Walking is a natural, low-impact exercise that provides numerous health benefits, such as weight management, improved cardiovascular health and enhanced mental well-being. However, all walking isn’t created equal. While a leisurely stroll can still offer a refreshing break from a sedentary lifestyle, there’s another form of walking that takes things up a notch – brisk walking.

Unlike regular walking, performed at a slower pace of less than 3 miles per hour (mph), brisk walking involves pacing at least 3 to 4.5 mph. This brisk pace is more vigorous and requires increased effort compared to slow-paced walking.

Furthermore, brisk walking finds its place as a moderate-intensity aerobic exercise, meaning you’d be able to talk but not sing comfortably, indicating a higher heart rate and increased exertion.

While both forms provide health benefits, there’s something extra about the benefits of brisk walking. Regular engagement in brisk walking can lead to greater cardiovascular improvements and burning more calories than slower walking, making it a potent tool against chronic diseases such as heart disease and diabetes. Let’s learn more about what makes brisk walking special.

What is Brisk Walking?

Brisk walking is marked by its fast pace of approximately 3 miles per hour or about 100 steps per minute. This pace sets it apart from leisurely strolls and is characterised by a noticeable increase in heart rate and breathing, without going so far as to cause exhaustion. The effort is moderate.

How Fast Is a Brisk Walk?

So, what exactly does a brisk walk mean? As specified earlier, it is all in the pace. The pace equals nearly 100 steps every minute and is not too fast, but not leisurely either. It allows you to carry on a conversation while walking, but you would need to pause for breath every few sentences. So, if you’re chatting with a friend during your walk and find yourself needing to catch your breath every so often, you’re likely doing it right!

Tips to Get the Most Out of Your Brisk Walk

To make the most of brisk walking, here are some tips:

• Proper Footwear: Wear comfortable walking shoes to prevent foot problems and improve performance.
• Posture: Keep an upright posture to avoid strain and maximize efficiency during your walk.
• Warm-Up and Cool Down: Begin with a slow pace to warm up your muscles and wrap up with gentle stretches to prevent stiffness.
• Consistency: Aim for at least 30 minutes of brisk walking most days of the week for significant health benefits.

Incorporating these tips, along with understanding the difference between regular walking and brisk walking, can enhance your overall health and fitness routine.

What are the Benefits of Brisk Walking?

Now let’s delve into the many benefits of brisk walking that your body — and mind — stand to gain.

• Cardiovascular Health: Regular brisk walking boosts heart and lung fitness and reduces the risk of heart ailments and stroke. It also helps in managing conditions like hypertension and high cholesterol.
• Weight Management: A brisk walk could be the key to maintaining a healthy weight! For example, if you weigh around 70 kilograms, you can burn approximately 280 calories per hour at this pace.
• Bone and Muscle Strength: This form of exercise strengthens your bones and muscles, improving endurance and flexibility, and reducing the risk of joint-related issues.
• Mental Well-being: Did you know that brisk walking can also enhance your mood? It alleviates stress and anxiety by promoting the release of endorphins, often referred to as ‘feel-good’ hormones.
• Reduced Risk of Chronic Diseases: Regular brisk walking can lower your risk of developing chronic diseases like type 2 diabetes.
• Accessibility: The great thing about brisk walking is that it’s accessible to almost everyone! It’s a low-cost, low-impact exercise that doesn’t require any special equipment.

To enjoy these benefits, we recommend that you aim to walk briskly for at least 30 minutes most days of the week. If finding a straight 30-minute slot seems challenging, you can split it into shorter bouts of 10 minutes spread throughout the day.

So, why wait? Lace up those shoes and step out for a brisk walk!

5 Things to Keep in Mind While Choosing Footwear for Brisk Walking

• Comfort and Fit: Ensure your shoes offer ample space in the toe box for your toes to move freely without feeling crowded — a crucial aspect for sustainability during longer walks.
• Cushioning: Opt for shoes that offer significant cushioning in the midsole to absorb shock and protect your feet from the impact — a necessity to prevent injuries.
• Flexibility: Shoes that bend effortlessly at the ball of the foot are recommended as stiff shoes can disrupt your natural walking motion and lead to discomfort.
• Weight: Lightweight shoes are ideal as they won’t tire you out quickly, enhancing your overall walking experience.
• Replacement Schedule: It’s advisable to replace your walking shoes every 300 to 500 miles to maintain optimal support and cushioning. Using worn-out shoes can lead to injuries and discomfort.

Choosing the right footwear by considering these factors can significantly improve your brisk walking experience. It ensures comfort, keeps you motivated and helps you reap the myriad benefits of this simple yet effective form of exercise.

Read More – Fitness & Exercise for Healthy Body

What are the 6 Common Mistakes That You Must Avoid While Brisk Walking?

Brisk walking is an excellent low-impact exercise routine that benefits our overall health. However, certain common mistakes can hinder your progress and even lead to potential health issues.

Here are 6 common mistakes you should avoid when indulging in a brisk walk:

1. Improper Footwear: Wearing unsuitable or heavy shoes can cause discomfort and increase the risk of injuries. Opt for lightweight walking shoes that provide adequate support and cushioning. Ensure they are well-fitting to prevent issues like blisters and foot pain. Look at the box above for some more advice on choosing the right footwear.
2. Poor Posture: Neglecting the importance of maintaining a good posture can affect your walking efficiency. Remember to maintain an upright position with your shoulders back, and chin parallel to the ground. Engage your core muscles and avoid slouching or undue leaning forward.
3. Overstriding: It’s a common tendency to take longer strides to walk faster. However, this can lead to an awkward gait and cause shin pain. Instead, focus on taking shorter yet quicker steps, rolling your foot from heel to toe.
4. Constantly Looking Down: Frequently looking at your feet while walking can strain your neck and negatively impact your posture. Keep your gaze straight ahead, maintaining a natural alignment that can prevent potential discomfort.
5. Ignoring Arm Movement: Failing to swing your arms naturally while walking can create an imbalance and slow down your speed. Keep your elbows bent at 90 degrees, letting your arms swing naturally in coordination with your steps.
6. Neglecting Hydration: Staying hydrated is essential as it helps in maintaining energy levels during your walk. Drink water before and during your walk, avoiding caffeinated beverages that could potentially lead to dehydration.

What are Key Techniques that Can Help You Walk Faster?

Now that we’re aware of the common mistakes to avoid during a brisk walk, let’s explore some key techniques that can enhance your brisk walking experience.

• Maintain a Steady Pace of about 3 miles per hour, which is approximately 100 steps per minute to ensure that it is a moderate-intensity exercise, ultimately beneficial for your cardiovascular health.
• Focus on Arm Movement and swing your arms in sync with your steps, moving naturally while keeping your elbows bent at an appropriate angle.
• Engage Your Core, that is, engage your abdominal muscles as you walk; improving your balance and reducing the risk of potential injuries.
• Warm-Up and Cool Down without fail. Begin with a few minutes of light stretching or slow walking to activate your muscles. Similarly, wind down with a cool-down routine after your walk, reducing muscle soreness and promoting speedy recovery.

By steering clear of common mistakes and employing these effective techniques, you can considerably improve your brisk walking routine. Not only will this make your workout more enjoyable, but it will also multiply the health benefits you reap from it.

Brisk walking is an uncomplicated yet potent form of exercise that provides a wealth of health benefits. Whether it’s improved cardiovascular health, effective weight management, or enhanced mental well-being, brisk walking offers it all. Remember, brisk walking is not just about speed or distance covered; it’s about creating a routine that fits into your lifestyle effortlessly while contributing positively to your health and well-being.

Do These 5 Stretches After a Brisk Walk

Once you have concluded your brisk walk, performing specific stretches can help relax your muscles, improve flexibility, and reduce the risk of injury. Here are some recommended ones:

• Calf Stretch: Stand about an arm’s length away from a wall or support. Extend one leg straight back, keeping the heel on the ground and the other leg bent in front. Lean forward slightly to feel a stretch in the calf of the extended leg. Hold for 30 seconds, then switch legs.
• Quadriceps Stretch: Stand near a wall or support. Bend one knee and bring your heel towards your buttocks, grasping your foot with the same side hand. Keep your knees close together and push your hips slightly forward to enhance the stretch. Hold for 30 seconds, then switch legs.
• Hamstring Stretch: Sit on the ground with one leg extended straight and the other leg bent. Reach towards the toes of the extended leg while keeping your back straight. Hold for 30 seconds, then switch legs.
• Hip Stretch: While standing, cross one ankle over the opposite knee. Sit back as if you are sitting in a chair, feeling the stretch in the hip and glute of the crossed leg. Hold for 30 seconds, then switch legs.
• Chest and Shoulder Stretch: Stand with your feet together and clasp your hands behind your back. Roll your shoulders back and down, gently lifting your arms to stretch your chest and shoulders. Hold for 30 seconds.

Remember to hold each stretch for at least 30 seconds, breathing deeply and relaxing into it. Perform these stretches gently and avoid bouncing to avoid injury. If a stretch feels uncomfortable, ease off and only stretch until a mild tension is felt.

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