7 Reasons Why Brisk Walking is Beneficial for You

Do you ever feel like you are constantly tired, battling some extra kgs, or just not as fit as you would want to be?

Perhaps you have a long day at work and come home tired  leaving you with little time or motivation for exercise. 

The good news?

Brisk walking, in particular, is a straightforward activity; it can potentially offer significant advantages for your health, enhance your energy levels, and aid in weight reduction. 

What is Brisk Walking?

Brisk walking means walking fast enough that your heart beats faster and your breathing a little heavier, i.e., not so fast that you can’t talk.

It’s faster than a slow walk but not like running. The brisk walking speed is about 3 to 4.5 miles/hr or 100 steps/mins.

Health Benefits of Brisk Walking

1. A Healthier Heart:

Walking fast every day is really good for the heart. It aids with the proper flow of blood, maintains the blood pressure of your body and reduces the risk of heart diseases in the body. 

2. Weight Loss:

Brisk walking for weight loss can be really helpful if you are looking to lose weight. Simply put, by walking quickly, you are burning more energy than when you walk slowly. This is how excess calories are burnt, which is essential for losing weight.

3. Mental Well-Being:

Going for a brisk walk allows your brain to release endorphins, which are chemicals that can help you feel happy. These chemicals boost your mood, relieve stress, and provide energy. 

4. Blood Sugar Control:

Is your blood sugar level spiking? Regular brisk walking can reduce the risk of type 2 diabetes, according to studies.

5. Stronger Muscles and Joints:

Brisk walking isn’t just good for your heart. It strengthens your legs, core, and even your back muscles. It also helps lubricate joints, reducing stiffness and lowering the risk of arthritis.

6. More Energy:

When you brisk walk oxygen reaches every cell of your body and you feel more energetic. 

7. Healthier Life:

Brisk walking benefits have a lower risk of chronic illnesses and live longer than those who don’t stay active.

Techniques for Faster Walking

• Take shorter steps: Smaller steps can be easier on your knees, hips, and ankles. You can lengthen your stride if it feels right.
• Keep your head slightly forward: Your head should stay a little ahead of your body. This helps you stand taller and reduces strain on your neck and lower back.
• Move your arms: Your arms help keep you balanced while walking. Swing them naturally to have a proper balance.
• Step with control: Land on your heel and push off with your toes. This will help you walk faster with more power.

Brisk Walking Speed and How to Track It

1. Use the Talk Test: If you can talk, you’re at the right pace.
2. Count Your Steps: It’s about how many steps per minute- 100 steps per minute.
3. Use a Fitness Tracker: Trackers like IAmMultiFit, will help you assess your walking speed and heart rate.

How to Get Started with Brisk Walking

• Realistic Goals: 10-15 minutes walking and then slowly increase your time.
• Make It Fun: Invite a friend to walk with, or listen to music, or explore new routes.
• Make it a lifestyle: Walk during phone calls, take the stairs, or park farther from your destination.

Final Thoughts

You can do wonders for your body and mind just by walking.

Like, it does not cost anything and it’s very easy that you make it part of your routine.

Every step helps your mind become more active, your stress goes away, and the body gets stronger. Your heart also stays healthy and you will also burn that extra fat because of walking. So, brisk walking is an easy way to stay active and to have a healthier life.

FAQs

Q: For how much time should I brisk walking everyday?

A: Minimum 30 minutes everyday can be a good start.

Q: Is brisk walking better than running?

A: Brisk walking is easy on the joints and is also effective for fat loss.

Q: Can I break my walking into sets?

A: Yes! Three 10-minute walks a day is the same as having a complete 30-minute walk.

Q: How can I stay consistent with brisk walking?

A: Set an alarm to remind you of your walks, or find a partner, or join a walking challenge to stay motivated.