The CDC (Centers for Disease Control and Prevention) has described brisk walking as moderate-intensity aerobic exercise that allows individuals to sweat, talk but not sing, and increase their heart rate. This exercise requires moving at a maximum speed of 4.5mph. Ideally, you must walk briskly for at least 30 minutes daily to derive the health benefits of brisk walking.
Health benefits of brisk walking
The benefits of brisk walking are many. Let us go through the points below.
- When you increase your activity level, the health benefits become pronounced.
- Walking briskly frequently can prevent many diseases like diabetes and heart ailments.
- Certain types of cancers can be avoided as well. These include bladder, colon, and breast cancer.
- According to a 2017 report, brisk walking positively impacts people’s health and is even better if the intensity level can be increased.
- Walking at least 10 minutes briskly exhibits several health benefits.
- Researchers have also found that the health benefits of brisk walking also aid in cardiovascular health.
- Brain health is equally positively impacted. A study in 2014 found that outdoor exercises for 6 months at least twice a week enhanced the volume of the hippocampus in elderly females who were likely to be susceptible to cognitive impairment.
However, more evidence is required to establish the same. One of the most critical aspects that must be considered is that it remarkably improves mental health. If you are suffering from depression, anxiety, and any ailment related to your mental health, a lot can be done away with this form of inexpensive exercise regime.
Brisk walking and weight loss
According to a 2017 report, a 10-minute brisk walk daily could help inactive people attain a moderate weight. The report defines inactive people as those who do not engage in activity for at least 30 minutes weekly.
However, walking briskly alone cannot aid in weight loss. You must also work out a diet plan and mind your calorie intake. Aside from activity, you must also follow a health-balanced diet plan if you want a healthy weight.
Tips for better brisk walking
What are some of the techniques for better-yielding health benefits of brisk walking? Let us find out below-
- First, start steadily to warm up, and when you stop, cool down gradually.
- Maintain a straight posture while walking
- Swing your hands
The following table will help you better understand the calorie-burning equation.
| Calories burned per hour | Type of Activity |
| 280 | Walking 3.5mph |
| 460 | Walking 4.5mph |
| 590 | Jogging or Running |
| 480 | Aerobics |
| 220 | Weight lifting |
| 590 | Cycling more than 10mph |
| 510 | Swimming in case of freestyle |
The rate of metabolism differs from one person to another. As such, the results will vary accordingly.
Conclusion
Brisk walking is a simple and effective exercise with numerous benefits. Just 30 minutes daily can improve heart health, reduce the risk of diseases like diabetes and certain cancers, enhance brain function, and boost mental well-being. While helpful for weight management, combining it with a balanced diet is key. With proper technique, brisk walking is an easy and affordable way to improve overall health.