Walking is a great way to stay fit. Give it a boost and try brisk walking, which can help you lose weight. Here’s how to practice brisk walking to lose weight.
Walking is great for your health. But losing weight requires more than just a casual stroll. The speed of your walk and the time you spend doing it will help you further in your weight loss journey. That’s why brisk walking may be the solution for you! It’s a form of exercise that focuses on the speed and way you move your arms, helping you burn more calories and sweat as you walk vigorously. You can reap many other health benefits from brisk walking once you add it to your fitness routine.
What is brisk walking?
Brisk walking is a form of aerobic exercise that involves walking at a brisk pace. It’s typically faster than a leisurely stroll, but not as fast as jogging or running, says fitness expert Yash Agarwal. It’s characterized by exaggerated arm movements and a deliberate stride to increase cardiovascular benefits. The walking speed depends on your comfort level, but ideally, it should be around 3 miles per hour (4.83 km per hour).
What are the health benefits of brisk walking?
Here are good reasons why you should practice brisk walking, according to the fitness expert:
1. May improve cardiovascular fitness
It can improve heart and lung function. When you practice brisk walking, it increases your heart rate and breathing. This helps strengthen your heart and lungs and, therefore, improve your cardiovascular fitness.
2. Weight loss
Brisk walking can help you lose weight, especially belly fat, according to a study published in the Physical activity and nutrition journal in 2014. It can help in weight loss by burning calories. On average, brisk walking can help you burn around 560 calories per hour.
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3. Muscle toning
Brisk walking works the quadriceps, calf muscles, hamstrings, calf muscles, glutes and hip abductors. Apart from this, even your shoulders and upper back get toned, as they are used during brisk walking.
4. Mental well-being
It reduces stress and improves mood through the release of endorphins, explains the expert. Brisk walking may improve anxiety and depression, according to a 2006 study published in The Primary Care Companion to the Journal of Clinical Psychiatry.
5. May Reduce Diabetes Risk
Type 2 diabetes is a major health problem and you can reduce its risk through brisk walking. In a 2023 study published in the British Journal of Sports MedicineResearchers found that the risk of type 2 diabetes decreased at walking speeds of 4 km per hour and above.
Brisk walking: tips for doing it well
Follow these steps to practice brisk walking correctly:
- Maintain an upright posture with your shoulders relaxed. But don’t slouch, as this can cause strain in the back and reduce breathing efficiency, says Agarwal.
- Swing your arms naturally, with your elbows bent at a 90-degree angle. Incorrect arm movement, i.e. exaggerated or stiff arm movements, will only waste energy.
- Take long, purposeful strides, without overdoing it, which can lead to inefficient movements and potential injury.
- Walk at a stimulating but sustainable pace for at least 30 minutes.
Also wear comfortable shoes suitable for walking to avoid any discomfort or injury. Also hydrate yourself, otherwise dehydration will affect your performance. You can walk for an hour, but if you’re a beginner, aim for at least 30 minutes per session to get cardiovascular benefits. Ideally, walk 3 to 5 times a week for consistent health benefits, suggests the expert. Adjust your pace to ensure you’re slightly out of breath, but can still hold a conversation while walking.
Who should avoid brisk walking?
If you have the following health conditions, consult your doctor before trying brisk walking:
- People with severe arthritis or joint pain should avoid it if it worsens the discomfort.
- If you are recovering from a leg or back injury, consult a doctor before beginning.
- People with uncontrolled high blood pressure or heart problems should consult a doctor before beginning any exercise program, including brisk walking.
Brisk walking involves moving at a fast pace while using multiple muscles. It can help you lose weight and tone your body. It is generally safe and beneficial for most people, but people with certain health conditions should use caution.
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