Last updated on : 13 Aug, 2024
Read time : 11 min
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.
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.
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!
To make the most of brisk walking, here are some tips:
Incorporating these tips, along with understanding the difference between regular walking and brisk walking, can enhance your overall health and fitness routine.
Now let’s delve into the many benefits of brisk walking that your body — and mind — stand to gain.
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!
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
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:
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.
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.
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:
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.
Avoid distractions like mobile phones, inappropriate footwear, walking on uneven surfaces, and not staying hydrated while walking.
Brisk walking can cause minor side effects such as muscle soreness and fatigue. However, these usually subside as your body acclimatises to the new exercise routine.
The correct way of brisk pace walking involves maintaining a good posture, swinging your arms naturally, taking quicker steps, and breathing evenly.
Yes, daily brisk walking offers numerous health benefits including improved heart health, stronger bones and increased endurance.
Walking 5-6 kilometres a day at a brisk pace can be beneficial for overall health and wellbeing. Remember, the benefits of brisk walking are cumulative, so consistency is key!
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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