Brisk walking is a moderate-intensity exercise that has more benefits for fitness and lowering health risks than slow walking. The speed at which you must walk to be considered brisk is determined by your level of fitness. Learn how to improve your walking technique and increase your average walking speed.
BENEFITS OF BRISK WALKING
Brisk walking can help you age more independently and with a higher quality of life by improving your cardiovascular health, muscular strength, and body composition. Improved cardiovascular health and body composition can aid in the prevention of heart disease, diabetes, cancer, and other chronic diseases.
Brisk walking can also help you improve your mental abilities, including your work performance. A brisk walking program has been shown in studies to reduce subjective fatigue, increase working motivation, improve attention, and reduce overall fatigue. When compared to walking at a slower pace for a longer period of time, brisk walking offers distinct advantages. Faster walking speeds raise your heart rate, stimulating and challenging your cardiovascular system in ways that slower walking speeds do not.
TECHNIQUES FOR FASTER WALK
If your usual walking pace falls short of brisk walking and you want to speed up, you can improve your walking technique. Many people can speed up their walking by improving their posture, stride, and arm motion. Wearing athletic shoes that are flexible and clothing that allows for free movement will also help you accelerate.You may need to slow down at first to ensure you have the proper technique for speeding up and walking quickly. This technique is divided into four parts: posture, arm motion, step, and stride.
BRISK WALKING SPEED
According to one study, the minimum speed for moderate-intensity exercise is around 100 steps per minute for adults under the age of 60. If you already have a high level of fitness, 3 miles per hour (4.8 kilometers per hour) may not be a moderate-intensity exercise zone for you. To get into the zone, you should walk at a pace of 4 miles per hour (a 15-minute mile) or faster. This translates to 6.4 kilometers per hour. Most people will consider 5 miles per hour (8 kilometers per hour) to be a reasonable walking speed.
WALKING STEP
Your walking stride is also important. Rather than attempting to lengthen your stride, aim to take more steps of your natural stride length. When you do add length, make sure it’s behind you. Keep your back foot on the ground for a longer period of time before pushing off with your toes. When trying to walk faster, resist the urge to over stride. Your front foot should land closer to your body. Examine whether you are extending your foot in front of your body too far.
BOTTOM LINE:
Brisk walking can help you reduce health risks while also improving your fitness. Don’t be concerned about your speed; your exertion (RPE or heart rate) determines whether your pace is fast enough to put you in the moderate-intensity exercise zone.
