The Art of Brisk Walking: Benefits, Techniques, and Tips

If you are not a fan of running and gymming, You can still stay fit and reduce weight by walking. A 2022 study found that long-term brisk walking is an efficient way to improve bone density, get better Cardivasulaor health, and better stamina. Taking brisk walks for 30 minutes per day 3 or more times per week is recommended to prevent bone loss in premenopausal women. 

Brisk walking also known as speed walking, is a moderately intense aerobic activity that increases heart rate and causes sweating. It means a person must walk at a speed of no more than 4.5 mph to be brisk. Brisk means you can still talk but not sing, and puff slightly. One should try to walk briskly for at least 30 minutes each day. A brisk 30-minute walk burns 200 calories.

Just like normal-paced walking, brisk walking has various benefits but due to its high intensity and increased heart rate, you can reap more benefits from brisk walking. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes

The technique of doing Brisk Walk

• Keep your head up, looking forward, not down.
• Relax your neck, shoulders, and back, but don't slouch or lean forward.
• Keep your back straight, and engage your abdominal muscles.
• Walk with a steady gait, rolling your foot from heel to toe.
• Loosely swing your arms, or pump your arms a little with each stride.

 Things To Avoid While Walking Briskly

Unnecessary High speed

Your speed is the first thing to think about during brisk walking. The CDC recommends 100 steps per minute for brisk walking. However, if you go beyond this, you are unquestionably doing it incorrectly. 

Swinging your Arms improperly

You may have observed that as you walk, your arms either swing across your body in front of you or go up to your chest. This is not the proper way to brisk walk since it will not enable you to walk faster. Swing your arms while maintaining a 90-degree elbow bend, and keep your hands relaxed.

Walking with Stiff Shoulders

Your neck, waist, back, and shoulders may get strained if you are gazing down while your shoulders are tensed or tilted forward. As you walk and gaze forward, your shoulder should be relaxed to prevent neck strain.

Rounding Your Back

While walking, you should maintain a straight back. Instead of bending your spine as you walk, concentrate on stretching it. Maintain a straight back and prevent slouching, hunching, or slumping forward.

Be Careful Of The Leg Motion

Well, when it comes to walking, feet are everything! You should push through the balls of your feet when you walk quickly, rolling off your feet in the direction of your toes. Put your weight on your heels first, then your toes.

Dont try to Talk

Usually, people consider walking as a relaxing activity where you can talk and walk all together. That can be true for normal-paced walking but not for brisk walking. Keep yourself focused otherwise, you are increasing. your chances of tripping.

Frequently Asked Questions

How many calories are burned in brisk walking?

Walking briskly is an excellent way to lose weight and improve health. To those who wonder about how many calories are burnt during this activity, Well It depends on multiple factors, however, in general walking at a brisk pace often results in an hourly calorie burn of between 240 and 723.

Can brisk walking exercise help to lose weight?

Walking is a good example of a physical activity that is beneficial for weight management since it helps you burn calories. You may burn an extra 150 calories each day if you add 30 minutes of vigorous walking to your regular schedule. Of course, you'll burn more calories if you walk more frequently and at a faster speed.

Is walking alone sufficient for me to maintain good health?

Walking alone is simply not sufficient for most people. You can try different other variations of walking to increase its intensity, hence benefits . Moderate- to high-intensity aerobic and strength training should also be incorporated into a regular exercise program.

Also Read: Unleashing the Power of Walking Workout With its Different Variations

Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

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