If you are someone who doesn’t have proper time to hit the gym, then brisk walking is for you, as it only requires 30 to 45 minutes, and that without paying anything like a gym subscription. It can keep your body in motion, build your stamina, and drain sweat from your body. Fun Fact: it also has a low risk of injury like other exercises, especially in the gym. In this article, we will give you a detailed overview of what Brisk Walking is, Brisk walking benefits, the brisk walking speed, and other things about brisk walking. 

What is Brisk Walking?

Most people don’t know properly about brisk walking, and for them, there is no difference between brisk walking and normal walking. However, there is a notable difference between these two, and by reading this article, we will obtain all the necessary details.

Brisk walking is a fast-paced, sweat-inducing, and heart-pumping walking. It is walking at a certain speed that gives your heart and lungs a challenge. But this is a vague statement, as many people won’t understand what it means. 


Ways to Measure Brisk Walking 

There are a few ways through which you can measure brisk walking. 

1. Heart Rate:

One way to check if you are brisk walking or walking faster than a normal walk is to measure your heart rate. For most adults, the maximum heart rate is 50 to 80 percent. And if your heart rate reaches between 50 to 80 percent while walking, it means you are brisk walking and getting maximum benefit from walking.
As per the American Heart AssociationTrusted Source:

  • Your target heart rate during moderate-intensity exercise is around 50 to 70 percent of your maximum heart rate.
  • Your target heart rate during vigorous activity is about 70 to 85 percent of your maximum heart rate.
So, how you would calculate your target heart rate.
The maximum heart rate of a person is 220 beats per minute (BPM) minus the age is years. If if you are 30 years old then your heart rate would be 220 - 30 = 190 beats per minutes (BPM).
To calculate your target heart rate, follow the steps below.

  • For the low end of your target heart rate, multiply 220 bpm minus your age by 0.50 (50 percent). For example, for a 30 year old, it would be 190 bpm x 0.50 = 95 bpm.
  • For the high end of your target heart rate, multiply 220 bpm minus your age by 0.85 (85 percent). For example, for a 30 year old, it would be 190 bpm x 0.85 = 162 bpm.
For this person, their target heart rate while walking would be between 95 and 162 beats per minute.

2. Steps per Minute:

As per the report by British Journal of Sports Medicine, if a person can walk 100 steps per minutes, then he is brisk walking and get the meaximum benefits of walking.

3. The Talk Test:

Another way to measure your walking speed is is the talk test which is as follows:

  • If you can talk easily with some breathlessness while walking then you would be walking moderate but at a fast pace.
  • If you can’t talk while walking because you are out of breath, then you are walking at a fast paced and it is not recommended.
  • If you can sing out lound easily while walking then you are walking too slow and it is not considered as Brisk walking.

Benefits of Brisk Walking

Now, you know that what brisk walking is. Now, its time to tell you the benefits of brisk walking. There are number of benefits of brisk walking which are well researched and proven. The following are the benefits of brisk walking.

  • Improved mental health: it is proven by research that walking 5 to 10 minutes a day improves mental health. If you are brisk walking then it will have a positive effect on your mental health. It will boost your self-esteem and improve your sleep as well.
  • Weight loss: Most people do brisk walking for weight loss.  And it is a proven fact that walking at ascertain speed will help you in loosing weight quick. Brisk walking also burns calories in your body, which will ultimately result in weight loss.
  • Lower Blood Pressure: Research have proved that regular cardio exercise like brisk walking can help lower your blood pressure.
  • Lower Blood Sugar: Brisk walking is also good for diabetic patients. Doctors across the globe recommend brisk walking if a person is diabetic, as brisk walking increases insulin sensitivity. It means the cells in your muscles are better able to use insulin to convert glucose into energy.

Proper Techniques for Brisk Walking

The following are techniques to make the best use of brisk walking and avoid injuries.

  • While walking, keep your head up, looking forward, and avoid looking down.
  • Walk with a steady pace and move your foot from heel to toe.
  • Swing your arms loosely while walking.
  • Keep your neck, shoulder, and back relaxed, and don’t slouch and lean forward.

Health Impact of Brisk Walking

Below are some of the Health impacts of Brisk Walking:

  • Boost Immune function: Brisk walking boosts your immune system. It helps you digest your food quickly and reduces the risk of cold, flu, and other related illnesses.
  • Lengthen life spans: Brisk walking also helps in lengthening life span. As per researchers, women with heart disease have a 28 percent reduced risk of death if she is doing brisk walking regularly compared to a normal walk.
  • Ease joint pain: Another health benefit of brisk walking is that it eases joint pain. It lubricates the muscles that support joints such as the knees.
  • Strengths the heart: Walking is directly linked with an improvement in cardiovascular risk factors such as blood pressure, body mass index, and body weight.

Tips to Make Brisk Walking Effective

  • Wear a good pair of sneakers with sturdy heels as they help you walk with ease.
  • Wear loose and comfortable clothes.
  • To keep yourself hydrated, drink lots of water before you start a walk.
  • If you are walking outdoors and in broad daylight, then it is recommended to wear sunscreen to avoid sunburn.

Conclusions

Brisk Walking is one of the best cardio exercises, and it is suitable for people of all ages. In this article, we have explained in detail about brisk walking, its techniques, its health benefits, and much more. It helps in calorie burn, which ultimately results in weight loss. Brisk walking is different from a normal walk. It is good for the heart and lungs, it lowers blood sugar level, blood pressure, and improves the mood.

Please book an appointment with the best Physiotherapist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.