Walking is a simple and affordable activity that almost anyone can engage in. It brings numerous health benefits, such as boosting heart health, regulating blood sugar levels, and strengthening the immune system.

Increasing the pace of your walk to brisk walking offers more health advantages compared to walking at a slower pace. This article explores the benefits of brisk walking and provides useful tips for safely incorporating it into your routine.

The Difference Between Brisk Walking and Regular Walking

Walking is an accessible form of exercise that anyone can participate in, with the flexibility to choose your pace and route based on your capabilities. When you increase your walking speed to brisk walking, it becomes a moderate-intensity aerobic activity.

According to Verywell Fit, a study identifies brisk walking as any pace over 4.8 kilometers per hour, or roughly 100 steps per minute for adults.

Moderate-intensity physical activity is defined by activities that cause sweating, an increased heart rate, and allow you to talk, but not sing.

If you are accustomed to moderate-intensity activity, you can challenge yourself further by walking at a faster pace, ranging from 5.6 to 6.4 kilometers per hour.

Benefits of Brisk Walking

While walking at a normal pace still provides various health benefits, such as promoting muscle, bone, and heart health, increasing the intensity of your activity amplifies these benefits. Some of the key advantages of brisk walking include:

• Lowering the risk of heart disease and type 2 diabetes

• Reducing the likelihood of certain cancers, including bladder, breast, and colon cancer

• Supporting brain health

• Aiding in weight loss

• Strengthening bones and muscles

• Boosting energy levels

• Improving balance and coordination

• Enhancing mood, memory, and cognitive function

• Improving sleep quality

• Helping manage stress

Tips for Brisk Walking

If you are interested in incorporating brisk walking into your fitness routine, here are some helpful tips to follow:

• Start with a warm-up

• Begin at a slow pace

• Keep your back straight and shoulders relaxed

• Step with your heels first, then roll through to your toes

• Gradually pick up speed

• Cool down once you've reached your target distance

While brisk walking offers numerous benefits, it also carries a slightly higher risk of injury compared to walking at a normal pace. If you experience foot pain after brisk walking, try massaging your feet or soaking them in warm water to relieve discomfort.

Which Is Better: Brisk Walking or Regular Walking?

Both regular walking and brisk walking offer a variety of health benefits. The choice between the two depends on your specific fitness goals and individual health condition.

If you are just starting out with physical activity, want to reduce stress, or are aiming to maintain your weight, regular walking might be a good starting point. On the other hand, if your goal is to lose weight, build stamina, or improve heart health, increasing your walking speed to brisk walking can provide greater benefits.

The key to success in any exercise routine is consistency. Whether you choose brisk walking or walking at a normal pace, aim for at least 30-45 minutes per day, or 150 minutes per week. Set a daily goal that aligns with your fitness level and age, and gradually increase your duration and intensity.

If you have any concerns or questions about your fitness routine, consider consulting with a healthcare professional, or use the consultation feature available through the Ai Care app, which can be downloaded from both the App Store and Play Store.

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