What are the benefits of brisk walking?

Brisk walking can help people to increase their activity levels or ease themselves into a more active lifestyle. Unlike other forms of exercise, brisk walking has a lower risk of injury and is a low-cost activity.

When individuals take brisk walks several times a week, they may experience health benefits, including lower blood pressure and a reduced risk of developing type 2 diabetes.

In this article, we will provide a detailed explanation of what brisk walking entails and outline the health benefits that can result from this form of exercise.

What is brisk walking, and how to measure it?

Brisk walking is a form of moderate-intensity aerobic activity.

The Centers for Disease Control and Prevention (CDC) define moderate-intensity aerobic activity as any activity that induces sweating and elevates heart rate to the point where a person can talk but not sing.

As a general guideline, brisk walking involves maintaining a pace of up to 4.5 mph. Individuals should aim to engage in brisk walking for at least 30 minutes every day.

What are the health benefits of brisk walking?

Individuals may experience numerous health benefits when engaging in brisk walking regularly or generally increasing their activity levels.

These benefits include a reduced risk of heart disease, diabetes, and certain types of cancer, such as bladder, breast, and colon cancer.

A 2017 report suggests that brisk walking can positively affect health and serves as an accessible way to help individuals boost their activity levels.

The authors define brisk walking as walking at a speed of at least 3 mph and note that people with existing health conditions may see more significant benefits by walking briskly for just 10 minutes each day.

Additionally, those who engage in less than 30 minutes of physical activity per week may find this form of exercise more approachable.

To understand the positive effects of walking on health, researchers have explored the relationship between various walking paces and health outcomes.

A 2018 study analyzed survey data from over 50,000 walkers in England and Scotland and examined the impact of walking speed on health.

The researchers concluded that there may be a connection between walking at a self-reported average or brisk pace and a lower risk of death from all causes, as well as from cardiovascular disease, compared to walking at a slow pace.

Brisk walking may also benefit brain health. A 2014 study found that a brisk walking program held twice a week for six months increased hippocampus volume in older women who were likely experiencing mild cognitive impairment.

However, the researchers emphasize the need for further studies to confirm these findings.

Can brisk walking help with weight loss?

A 2017 report suggests that just 10 minutes of brisk walking daily can help inactive individuals achieve a moderate weight. The report classifies “inactive” as engaging in less than 30 minutes of moderate-intensity activity each week.

However, brisk walking alone is insufficient for weight loss. Individuals aiming to lose weight must also pay attention to their daily dietary choices and calorie intake.

To maintain a moderate weight, it is essential to balance food consumption with the amount of physical activity performed each day.

Good technique for brisk walking

Below are some tips for good walking form:

• Start slowly in order to warm up, and cool down by slowing down.
• Keep the shoulders down and relaxed while maintaining a long, straight back.
• Roll the foot forward from the heel.
• Gradually start including hills into your walking routes.

If a person’s feet feel sore after a brisk walk, they may benefit from a foot massage or soaking their feet in warm water.

Calories burned by brisk walking and other activities

The calories burned during brisk walking can vary based on an individual’s weight and other factors.

For instance, a person weighing 154 pounds will burn the following number of calories per hour for each activity listed:

How does brisk walking compare with running and jogging?

Engaging in moderate-intensity aerobic exercise, such as brisk walking, for 30 minutes on most days offers numerous benefits, including reducing anxiety, lowering the risk of developing type 2 diabetes and cardiovascular issues, and facilitating easier sleep.

While jogging burns more calories than brisk walking, it may not be immediately attainable for individuals who are overweight, as they might need to gradually build up to an exercise routine.

Summary

Brisk walking and other forms of moderate aerobic exercise offer numerous health benefits, including a reduced risk of type 2 diabetes. Brisk walking is an affordable and accessible way for individuals to boost their physical activity levels.

For those looking to progress to more vigorous aerobic activities, starting with brisk walking is a great way to ease into jogging.[1]