What is Brisk Walking? Pace, Benefits, Tips and Precautions

What is Considered Brisk Walking?

"Brisk walking" refers to walking at a quick, energetic pace that provides health and fitness benefits. But how fast is brisk walking exactly? What intensity level should you aim for? Getting clarity on the meaning of brisk walking helps ensure your workouts tick all the right boxes.

Determining Your Brisk Pace

A brisk walking pace typically means moving at 3-4 miles per hour. While speed varies by fitness level and other factors, a good gauge is when you can still talk but cannot sing the words to a song during your walk.

Target Heart Rate Zone

Aiming for 60-75% of your maximum heart rate helps quantify brisk walking intensity. This target zone delivers cardio, strengthening and calorie burn benefits for most people without overexertion.

Perceived Exertion

On a perceived exertion scale of 1-10, brisk walking should feel like a 6 or 7. At this level, you breathe deeper and sweat more than during a casual stroll but could continue for 30-60 minutes without needing to stop.

Benefits of Brisk Versus Casual Walking

Walking at any pace delivers health perks. But picking up the tempo to a brisk level activates key fitness gains that more leisurely walking does not.

Improved Cardiovascular Health

Brisk walking strengthens your heart muscle, allowing it to pump more blood with less effort. It also boosts circulation and lung capacity for better oxygenation while lowering heart disease and stroke risk.

Increased Calorie Burn

A 155-pound person burns around 167 calories per 30 minutes of casual walking versus 298 calories brisk walking. The more intense pace revs metabolism to tap fat stores for fuel.

Enhanced Weight Control

Brisk walking helps regulate appetite hormones, sheds fat and maintains calorie-burning muscle. Adding inclines via hills or a treadmill ramps up weight loss even more.

How to Start and Progress to Brisk Walking

Building a base fitness level makes ramping up to brisk walking easier and safer. Progress gradually as your stamina improves.

Perfect Posture for Efficiency

Stand and move with good posture to improve speed and ease. Align ears over shoulders, relax shoulders down, pull in core muscles and tuck tailbone slightly under.

Engage Arm and Leg Muscles

Pump bent arms rhythmically from shoulders to propel body forward more vigorously. Tighten leg and glute muscles with each stride to power pace.

Steadily Intensify Over Time

Start with casual walking, then increase duration. Next add short brisk bursts before easing back down. Finally extend brisk periods until reaching 30 continuous minutes at target heart rate and perceived exertion.

Tips for Maintaining a Brisk Walking Program

Reaching and sustaining brisk walking fitness levels requires strategy and commitment. These techniques help make brisk walking a regular habit.

Use Interval Training

Alternate brief segments of brisk walking with light recovery periods when starting out or struggling with brisk continuous walking. Build endurance over time until able to brisk walk for 30 minutes without stopping.

Add Variety

Outdoor trails, treadmills on an incline, stair climbing and hill repeats all challenge muscles differently to prevent boredom or plateaus. Cross-train with strength moves too.

Make It Social

Walking briskly with others provides accountability and motivation. Join walking groups, find community events or recruit friends and family members to be brisk walk buddies.

Appropriate Conditions for Brisk Walking

Paying attention to certain factors helps make brisk walking safe, doable and enjoyable in any environment or situation.

Outdoor Brisk Walking Considerations

Softer nature trails absorb impact better than concrete. Check terrain difficulty and accessibility. Hydrate sufficiently and dress in moisture wicking layers for temperature regulation.

Treadmill Recommendations

Select “Manual” mode to control speed yourself and safely alter incline. Input your weight for calorie calculator accuracy. Wear quality athletic shoes with non-slip soles to prevent falls.

Walking Indoors Issues

Clear wide hallways or large open spaces allow striding freely without obstruction. Cushioned rubber flooring prevents joint strain. Have water and a towel on hand if building up a sweat.

Determining When Brisk Walking is Not Advisable

While generally low impact, brisk walking still carries some injury risk or may be contraindicated with specific health conditions.

Existing Injury Precautions

Allow strains, sprains or fractures to fully heal before resuming brisk walking to prevent re-aggravation. Cross-train carefully with approved activities in the interim.

Heart and Lung Disease Considerations

Discuss brisk walking plans with your doctor if you have breathing issues like asthma or cardiac problems. Adjust pace and intensity based on tolerance and oxygen needs.

Pregnancy Modifications

Brisk walking is fine early on but avoid intensity spikes that could raise core body temperature excessively during pregnancy. Stay well hydrated and use caution on tricky terrain.

In Conclusion

When performed correctly, brisk walking provides unmatched health and fitness payoffs without wear and tear. Listen to your body, stick to safe conditions and talk to your doctor before starting any new exercise program.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.