Brisk walking is a simple yet powerful way to stay active. Unlike a casual stroll, it involves walking at a faster pace that raises your heart rate while still being comfortable enough to carry on a conversation. In this guide, we’ll explore what brisk walking entails, its benefits, techniques, and tips to maximise the benefits of your daily walk.
Brisk walking is characterised by a moderate-intensity pace, generally considered to be approximately 3 miles per hour (4.8 km/h), or about 100 steps per minute [1]. This pace is faster than a casual stroll and is sufficient to elevate your heart rate, providing notable cardiovascular benefits.
Maximising Your Brisk Walk
To make the most of this energetic form of walking, here are some tips:
- Proper Footwear: Wear comfortable walking shoes to prevent foot problems and improve performance. (See the selection guide below for more details).
- Posture: Keep an upright posture to avoid strain and maximise efficiency during your walk.
- Warm-Up and Cool Down: Start with a slow pace for a few minutes to warm up your muscles, and conclude with gentle stretches to prevent stiffness.
- Consistency: Aim for at least 150 minutes of moderate-intensity activity per week for significant health benefits [1]. This can be achieved by walking briskly for about 30 minutes most days of the week.
Health Benefits of Brisk Walking
Now, let’s delve into the numerous benefits that this form of walking offers to both your body and mind.
- Cardiovascular Health: Regular brisk walking enhances heart and lung fitness, significantly reducing the risk of heart disease and stroke [1]. It is also effective in helping to manage conditions such as hypertension (high blood pressure) and high cholesterol [2].
- Weight Management: A brisk walk may be key to maintaining a healthy weight. For example, a person weighing approximately 70 kilograms can burn approx 280 calories per hour.
- Bone and Muscle Strength: This form of exercise strengthens your bones and muscles, improving endurance and flexibility, and reducing the risk of osteoporosis and joint-related issues [1].
- Mental Well-being: Pace walking has been shown to enhance mood, reduce stress, and alleviate symptoms of anxiety and depression [3]. This is partly due to the promotion of endorphins, often referred to as ‘feel-good’ hormones.
- Reduced Risk of Chronic Diseases: Regular vigorous walking can lower your risk of developing chronic diseases, such as type 2 diabetes [1].
- Accessibility: The great thing about active 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 to 15 minutes spread throughout the day [1].
Choosing the Right Shoes for Fast Walking
Choosing the proper footwear is essential for comfort and injury prevention.
- 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, yet firm, cushioning in the midsole to absorb shock and protect your feet from 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.
Choosing the proper footwear, taking these factors into consideration, can significantly enhance your walking experience.
6 Common Mistakes to Avoid While Brisk Walking
Rapid 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 issues.
Here are six common mistakes you should avoid when walking:
- 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.
- 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.
- Overstriding: It’s a common tendency to take longer strides to walk faster. However, this can lead to an awkward gait and cause pain in the shins. Instead, focus on taking shorter yet quicker steps, rolling your foot from heel to toe.
- 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.
- 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.
- Neglecting Hydration: Staying hydrated is essential, as it helps maintain energy levels during your walk. Drink water before and during your walk, especially in warmer weather, avoiding caffeinated beverages that could potentially lead to dehydration.
Key Techniques to Enhance Your Walking Pace
Now that we’re aware of the common mistakes to avoid, let’s explore some key techniques that can help you walk faster and more efficiently:
- Maintain a Quick Rhythm: Focus on increasing your steps per minute rather than the length of your stride. A cadence of about 100 steps per minute is a good target for moderate intensity [1].
- Focus on Arm Drive: Use your arm swing to propel yourself forward. Swing your arms in sync with your steps, moving naturally while keeping your elbows bent at a comfortable angle.
- Engage Your Core: Specifically engaging your abdominal muscles as you walk can help stabilise your torso, improving your balance and mitigating the risk of potential injury.
- Do Not Skip the Warm-up and Cool-down: 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 gradually lower your heart rate and may reduce muscle soreness.
By steering clear of common mistakes and employing these effective techniques, you can considerably improve your brisk walking routine.
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 help 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 bend the other leg in front. Lean forward slightly to feel a stretch in the calf of the extended leg. Hold for 20-30 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 20-30 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 20-30 seconds, then switch legs.
- Hip Stretch (Figure-Four Stretch): Stand with one foot crossed over the other knee (forming a figure-four shape). Sit back as if you are sitting in a chair, feeling the stretch in the hip and glute of the crossed leg. Hold for 20-30 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 only until a mild tension is felt to stretch your chest and shoulders. Hold for 20-30 seconds.
Remember to hold each stretch for at least 20-30 seconds, breathing deeply and relaxing into it. Perform these stretches gently and avoid bouncing to prevent 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 forms of moderate-intensity exercise to improve your overall fitness. Whether you’re looking to manage weight, improve heart health, or simply add movement to your day, this activity delivers results. The goal is consistency, just 30 minutes a day, most days of the week, can make a significant difference in your long-term health and well-being [1].
Expert Quote
“Think of brisk walking as your body’s daily maintenance routine. It’s a low-impact way to boost cardiovascular health, manage blood pressure, and lift your mood—it’s a fundamental pillar of public health that requires nothing more than a good pair of shoes and a bit of time.”
-Dr Anubha Karol
Frequently Asked Questions (FAQs)
What should you avoid while walking?
Avoid distractions like mobile phones, inappropriate footwear, walking on uneven surfaces, and failing to stay hydrated while walking.
What are the side effects of brisk walking?
Brisk walking is generally safe. Potential minor side effects include temporary muscle soreness or fatigue, which usually subside as your body acclimatises to the new exercise routine. Always listen to your body and consult a physician if you experience pain.
What is the correct way to walk?
The correct way to briskly walk involves maintaining good posture, swinging your arms naturally, taking quicker steps (not longer strides), and breathing evenly.
Is it OK to take a brisk walk every day?
Yes, daily brisk walking is generally encouraged as it offers numerous health benefits, including improved heart health, stronger bones, and increased endurance.
What is a reasonable distance to walk every day?
There is no single “reasonable” distance; focus on time and intensity. Aim for a total of at least 150 minutes of brisk walking per week. For many, walking 3-5 kilometres a day at a brisk pace can be beneficial, but remember that the benefits are cumulative, so consistency is key!
References
[1] NHS. (2022, December 15). Walking for health. NHS. https://www.nhs.uk/live-well/exercise/walking-for-health/
[2] Malem, R., Ristiani, R., & Puteh, M. A. (2024). Brisk walking exercise has the benefits of lowering blood pressure in hypertensive Sufferers: A Systematic Review and Meta-Analysis. Iranian Journal of Public Health, 53(4), 799–808. https://doi.org/10.18502/ijph.v53i4.15554
[3] 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