Brisk Walking Guide: How To Take A Power Walk

Brisk walking is a simple yet powerful form of cardio exercise that boosts heart health, supports weight loss, and uplifts your mood. Unlike a stroll, brisk walking involves a faster pace—approximately 100 steps per minute—that gets your heart rate up without leaving you feeling exhausted. In this guide, we’ll walk you through the definition, speed, techniques, benefits, and best practices of brisk walking.

Brisk Walking Explained: Speed, Form & Health Benefits

Brisk walking is characterised by its fast pace, approximately 3 miles per hour, or about 100 steps per minute.

Ideal Brisk Walking Speed: How Fast Should You Go?

So, what exactly does a brisk walk mean? As specified earlier, it all comes down to pace. The pace is nearly 100 steps per minute and is neither too fast nor too leisurely. 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!

This pace of a brisk walk sets it apart from 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.

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 maximise efficiency during your walk.
• Warm-Up and Cool Down: Start with a slow pace to warm up your muscles, and conclude 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 numerous benefits that brisk walking offers to both your body and mind.

• Cardiovascular Health: Regular brisk walking enhances heart and lung fitness, reducing the risk of heart ailments and stroke. It also helps manage conditions such as hypertension and high cholesterol.
• Weight Management: A brisk walk may 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, such as 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 walking 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, thereby 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 proper 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 keep an upright position with your shoulders back and your chin parallel to the ground. Engage your core muscles and avoid slouching or leaning forward excessively.
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 a 90-degree angle, allowing your arms to swing naturally in coordination with your steps.
6. Neglecting Hydration: Staying hydrated is essential, as it helps maintain energy levels during your walk. Drink water before and during your walk, avoiding caffeinated beverages that could potentially lead to dehydration.

What Are The 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 approximately 3 miles per hour, which is equivalent to about 100 steps per minute, to ensure a moderate-intensity exercise that is ultimately beneficial for your cardiovascular health.
• Focus on arm movement; swing your arms in sync with your steps, moving naturally while keeping your elbows bent at a comfortable angle.
• Engage your core, specifically your abdominal muscles, as you walk to improve your balance and reduce the risk of potential injuries.
• Warm up and cool down without fail. Begin with a few minutes of gentle stretching or slow walking to warm up your muscles. Similarly, wind down with a cool-down routine after your walk to reduce muscle soreness and promote 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 a straightforward yet effective form of exercise that offers numerous health benefits. Whether it’s improved cardiovascular health, effective weight management, or enhanced mental well-being, brisk walking provides it all.

Remember, brisk walking is not just about speed or distance covered; it’s about establishing a routine that fits seamlessly into your lifestyle while positively impacting 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: Stand with one foot crossed over the other 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.

Takeaway

Brisk walking is one of the most accessible and effective ways to improve your overall fitness. Whether you’re looking to manage weight, improve heart health, or simply add movement to your day, this moderate-intensity activity delivers results. Just 30 minutes a day can make a significant difference—so put on your walking shoes, start slowly, and build a habit that benefits your body and mind in the long term.

Expert Quote

“Brisk walking is a great low-impact aerobic workout that boosts cardiovascular health, builds endurance, and burns calories—all without the need for any special equipment.”

-Dr Anubha Karol

Frequently Asked Questions (FAQs)

References

• https://www.nhs.uk/live-well/exercise/walking-for-health/
• Malem, R., Ristiani, R., & Puteh, M. A. (2024). Brisk walking exercise has benefits of lowering blood pressure in hypertension Sufferers: A Systematic Review and Meta-Analysis. Iranian Journal of Public Health. https://doi.org/10.18502/ijph.v53i4.15554
• Hsu, M., Lee, S., Yang, H., & Chao, H. (2021). Is Brisk Walking an Effective Physical Activity for promoting Taiwanese Adolescents’ Mental Health? Journal of Pediatric Nursing, 60, e60–e67. https://doi.org/10.1016/j.pedn.2021.03.012