How to Walk Briskly

Walking is one of the simplest and most accessible forms of exercise, but did you know that walking briskly can elevate its many benefits? Brisk walking is an excellent cardiovascular workout that helps improve endurance, burn calories, and increase overall health.

Whether you’re aiming to get in shape, boost your mood, or stay active as you age, brisk walking can be the perfect solution. Here’s how to walk briskly and maximize its benefits.

What Is Brisk Walking?

Brisk walking refers to walking at a pace that is faster than a leisurely stroll, yet not as intense as jogging or running. It typically involves walking at about 3 to 4 miles per hour, or a pace where you are working up a light sweat but can still maintain a conversation without gasping for breath.

Benefits of Brisk Walking

Cardiovascular Health: Walking briskly increases heart rate and promotes healthy circulation, reducing the risk of heart disease and improving overall cardiovascular health.
Weight Management: A brisk walk burns more calories than walking at a slower pace, helping with weight loss and maintaining a healthy body weight.
Improved Mood: Exercise, including brisk walking, stimulates the release of endorphins, which can reduce stress, anxiety, and depression.
Increased Energy: Regular brisk walking can boost your energy levels and help you feel more alert and awake throughout the day.
Stronger Muscles and Bones: Walking helps build muscle strength, particularly in the legs, and increases bone density, which can be especially beneficial as we age.

To walk briskly and safely, you’ll need to focus on your form, pace, and technique. Here’s a step-by-step guide:

1. Start with the Right Posture

Keep your back straight and your shoulders relaxed but aligned.
Your head should be up, eyes forward, and chin parallel to the ground.
Avoid leaning forward or backward as this can strain your back.

2. Engage Your Core

Tighten your abdominal muscles slightly to support your posture. Engaging your core will help maintain balance and improve efficiency.

3. Use Your Arms

Swing your arms naturally in sync with your stride. Keep your elbows bent at about 90 degrees.
Move your arms forward and backward (not side to side) to add momentum and help increase your walking speed.
Be mindful not to swing them too aggressively, which can lead to unnecessary strain.

4. Step with Purpose

Your steps should be long enough to challenge your stride, but not so long that they cause discomfort or strain.
Aim for a smooth, fluid motion. Focus on making each step with intention, rather than rushing or shuffling.

5. Maintain a Consistent Pace

A brisk walking pace is typically between 3-4 miles per hour. To gauge your pace, you should be able to talk but not sing without becoming breathless.
Start at a moderate pace and gradually increase your speed as you become comfortable. Aim for a pace that leaves you slightly out of breath but not exhausted.

6. Take Short Breaks (If Needed)

If you’re new to brisk walking, you can start with shorter sessions (about 15-20 minutes) and gradually work your way up to longer walks.
Listen to your body and take brief breaks if needed, especially if you feel fatigued.

7. Mind Your Footwork

Make sure your feet are hitting the ground heel-first, rolling through to your toes with each stride.
Avoid stomping your feet, as this can cause joint strain. A light, controlled step will reduce the impact on your joints and muscles.

Tips for Walking Briskly

Wear Proper Footwear: Choose comfortable walking shoes with good arch support and cushioning to reduce the risk of injury and improve your walking form.
Hydrate: Drink plenty of water before, during, and after your walk, especially if you’re walking briskly for longer periods.
Track Your Progress: Use a fitness tracker or smartphone app to monitor your walking speed, distance, and calories burned. This can help you stay motivated and track your improvement over time.
Incorporate Intervals: To increase intensity, try alternating between walking briskly and walking at a normal pace for short intervals. This helps improve stamina and burn more calories.

How Often Should You Walk Briskly?

For optimal health benefits, aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into 30 minutes of brisk walking, five days a week.

However, if you’re aiming to lose weight or improve your fitness level, you may want to gradually increase the duration or intensity of your walks.

Walking Safety Advice

Warm Up and Cool Down: Start each walk with a 5-minute warm-up of slower walking to loosen your muscles, and finish with a cool-down to gradually bring your heart rate back to normal.
Watch Your Terrain: Choose flat, even surfaces to walk on to reduce the risk of tripping or injuring yourself. If you’re walking outdoors, be mindful of weather conditions and dress appropriately.
Listen to Your Body: If you experience pain, dizziness, or shortness of breath, stop and rest. It’s important to not push yourself beyond your limits.

More on Walking and Run/Walking:

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.

How to Walk Briskly

What Is Brisk Walking?

Benefits of Brisk Walking