Learn The Benefits Of Brisk Walking Every Day

Our fast pace of life does not allow us to lead an active lifestyle. Long hours at work, commuting and poor eating can lead to a sedentary lifestyle, developing obesity, diabetes and high blood pressure risks, concerning lifestyle diseases. But there are easy-to-do solutions to it, like incorporating the benefit of brisk walk everyday. Brisk walking is a comfortable, affordable and accessible way for people of all fitness levels to transition to a more active lifestyle. Given its numerous health benefits, this is becoming an increasingly popular training technique.

Even the Centers for Disease Control and Prevention (CDC) highlights the advantages of brisk walking by defining it as a moderate-intensity aerobic exercise that increases your heart rate and causes you to sweat. This proves walking briskly has more health benefits and fewer risks than walking leisurely. Like the benefit of brisk walking shows, it effectively loses weight, improves cardiorespiratory fitness, builds muscle strength, and improves body composition.

Also, the average brisk walking speed ranges from 3.5 to 4.5 miles per hour, making it an efficient exercise for various fitness levels. Compared to the average speed for walking, which falls between 2.5 and 3.5 miles per hour, brisk walking allows a higher-intensity workout within a reasonable timeframe, maximising the benefits of the exercise routine.

So, to learn more about brisk walking and why it is becoming popular with people of all fitness levels, keep reading!

Table Of Contents

1. Is It Good To Brisk Walk Everyday?

2. Is 30 Minutes Of Brisk Walking Enough?

3. What Is The Difference Between Walking And Brisk Walking?

4. Expert’s Advice

5. The Final Say

6. FAQs

7. References

Is It Good To Brisk Walk Everyday?

Brisk walking is one of the simplest and most effective cardio exercises. Brisk walking is one of the simplest forms of exercise, but its health benefits are enormous. Brisk walking means walking fast enough to strain your heart and lungs but not too hard. These sweaty walks can be done indoors or outdoors to improve your physical health and are easy to do.

New research suggests that brisk walking can shave years off your biological age. A 2022 study published in Communications Biology found that people who regularly walked at least 3 miles per hour (equivalent to a 20-minute mile) had healthier telomeres, the tail parts of DNA that help prevent ageing.

Though all types of walking have health benefits, walking at a brisk pace provides even more health benefits. Two 2022 studies published in JAMA Internal Medicine and JAMA Neurology found that people who walked at a brisk pace for about 30 minutes each day had a significantly lower risk of cardiovascular disease, cancer, dementia, and death compared to their slower peers.

There are many reasons to increase your regular walking pace, but not all walks need to increase your heart rate. If you want to take your brisk walking routine to the next level, making some of your brisk walks more intense and naturally aerobic exercise is a good idea. So, suppose you are hesitant to increase your walking pace because of joint pain or mobility issues. In that case, there are several ways to gradually increase your walking pace to reap the health benefits while allowing your body to adjust to the new pace.

Brisk walking has many benefits and advantages. But remember to consult your fitness coach before starting a new fitness program, especially if you have health problems. Also, try combining brisk walking with a healthy diet to improve your health faster.

Also Read: Top 10 Summer Workout Tips: Exercises & Workout Plans For Lasting Results!

Is 30 Minutes Of Brisk Walking Enough?

30 Minutes Of Brisk Walking

Let’s explore the benefits of brisk walking, even if it is done for only 30 minutes a day:

1. Reduces Joint Pain

Walking does wonders for your joints. A 2017 study published in the journal Musculoskeletal Science & Practice found that walking was associated with a reduced risk of back pain, and a 2019 review published in Annals of Rehabilitation Medicine found that walking was as effective as other non-pharmacological interventions in reducing back pain. Walking mainly strengthens the muscles of the legs and core, which transfers the pressure and weight of the joints to the various muscles of the lower body.

2. Reduces Cancer Risk

A 2019 study in the Journal of Clinical Oncology found that regular walking significantly reduces the risk of different types of cancer, including colon, breast, endometrial, kidney, multiple myeloma, liver, and non-Hodgkin lymphoma. This protective effect is mediated by stimulating bodily functions through brisk walking, which aids detoxification, boosts the immune system, and regulates hormone levels. Moreover, regular physical activity like brisk walking can help manage weight, reducing the risk of obesity-related cancers.

3. Strengthens Immune Function

Researchers believe exercise can significantly improve immune function, causing white blood cells and antibody changes that help the body fight disease. Temporarily increasing your body temperature can help prevent bacterial growth while also slowing the release of stress hormones (which can increase your chances of getting sick). Walking also helps flush bacteria from your lungs and airways, making you less likely to catch cold and flu viruses.

4. Helps In Weight Control

From trying to gain, lose, and maintain weight, walking can help you achieve your goals. A Harvard study looked at people with genes linked to obesity and found that those who walked briskly for about an hour a day were much less likely to gain weight. Walking also helps you build muscle mass, helping you achieve your ideal body composition. Furthermore, the consistency of brisk walking fosters a sustainable approach to weight control, promoting long-term health benefits.

5. Reduces Heart Disease Risk

Studies have shown that walking five days a week helps reduce heart disease risk. This may help improve heart health. Brisk walking improves cardiovascular health. Walking briskly for 2.5 hours a week (30 minutes five times a week or 21 minutes a day) reduces your risk of developing cardiovascular disease by 30%. Furthermore, this reduction is attributed to enhancing heart function and blood circulation and regulating blood pressure and cholesterol levels, which helps safeguard against heart-related ailments.

6. Regulates Blood Sugar Levels

A meta-analysis of data from over 300,000 participants yielded important findings. People who walked regularly had a 30% lower risk of developing type 2 diabetes. This is because walking helps regulate or lower blood sugar levels. Specifically, walking at a brisk pace (more than 20 minutes per mile) was associated with a 41% lower risk of developing type 2 diabetes. A study of type 2 diabetes with 201 people found that for every additional 2,600 steps taken each day, A1c, or blood sugar level, decreased by 0.2%.

7. Protects Against Colds And Flu

One study found that walking nearly 20 minutes a day, which is at least 5 days a week, benefitted people with 43% fewer sick days. A runny nose can relieve symptoms and reduce the length of time you are sick. This can be attributed to the enhanced circulation of immune cells throughout the body, which improves the body's ability to detect and combat pathogens. Furthermore, brisk walking promotes respiratory health by clearing nasal passages and increasing lung capacity, reducing susceptibility to respiratory infections.

8. Speeds Up Your Metabolism

Walking briskly helps you utilise your body’s energy effectively. Excess food in your body is converted into fat and stored. Walking briskly helps maintain healthy fat stores and burn excess calories. It promotes efficient digestion and utilisation of food and also improves metabolic rate. Furthermore, brisk walking supports lean muscle mass development, further elevating metabolic rate even at rest. This metabolic enhancement supports weight loss and promotes overall energy levels.

9. Improves Mental Health

A brisk walk can be a great way to clear your mind and take a break from work. All the negative emotions that may build up during the day find an outlet through moderate physical activity that is not too tiring. Brisk walking stimulates the release of endorphins, neurotransmitters responsible for feelings of happiness. This can reduce stress, anxiety levels, and depression, promoting mental clarity and overall emotional wellness.

10. Helps Balance Hormones

Taking regular breaks from work or other activities to engage your body in recovery can greatly impact your hormonal health. In addition to reducing stress hormones in the body, such as cortisol levels, brisk walking releases endorphins that interact with pain receptors in the brain, reducing discomfort. Like morphine, endorphins provide a good feeling in the body. It may also alleviate health problems caused by hormonal imbalances, such as PCOS.

Also Read: Top 5 Weight Loss Exercises At Home And Tips To Get In Shape In 7 Days!

What Is The Difference Between Walking And Brisk Walking?

Note the difference between brisk walking and walking to decide which one works for you:

Factors	Walking	Brisk Walking
Meaning	A normal walk is when people walk peacefully without rushing or being late. Normal walking can be 40 to 50 steps per minute or more.	Brisk walking may be quite slow or fast for some people, depending entirely on the individual’s fitness level. This could be 100 steps per minute.
Provides Toning	Brisk walking and regular walking work your quadriceps, hamstrings, calves and hip abductors, while power walking also tones your glutes, shoulders and upper back. Regular walking still exercises your lower body, but more importantly, it helps burn calories.	On the other hand, brisk walking helps burn calories and builds stronger muscles than regular walking. The more intense arm movements of brisk walking require balance and stability to strengthen your core while engaging your shoulders and upper back.
Improves Cardiovascular Health	Regular walking helps you maintain a comfortable pace. So, if you're new to exercise, regular walking will make moving physically more accessible and improve your endurance without overexerting yourself.	Power walking requires more steps per minute, so your heart rate increases more than regular walking. This makes brisk walking a more intense heart health exercise, burning more calories than regular walking.
Burns Calories In Less Time	If you have more time to exercise, taking regular walks can be a relaxing way to burn calories and relieve stress.	But If you don’t have much time to exercise, try brisk walking. Walking briskly helps you burn more calories and tone your muscles quickly.

Also Read: Best Workout Routine For Cutting Fat With 3 Body Splits And 12-Week Cut Plan!

Expert’s Advice

Experts consider brisk walking to be the main form of exercise. You don’t need a gym, a gym trainer or even money. Just 600 seconds a day, 600 seconds, can make a huge difference on a person’s path to better health. Brisk walking can improve memory, increase energy, reduce stress and improve sleep. It is important to discuss any health concerns or injuries you have with your doctor before starting a new exercise regimen.

Health Expert
Lavina Chauhan

The Final Say

This is how brisk walking is a great way to stay fit because it’s comfortable, takes little time, and doesn’t require a lot of equipment. You can improve your wellness in many ways, even by taking a brisk walk for just 10 minutes at a time. Brisk walking can improve heart and lung health by increasing blood flow. It may also help you control your weight and significantly reduce the development of various diseases.

FAQs

1. Is it necessary to walk everyday?

While walking every day is optional, consistency is crucial in reaping the full benefits of walking. For optimal health benefits, aim for nearly 150 minutes of aerobic activity at a moderate intensity, like brisk walking, spread throughout the week.

2. How much brisk walking should I do a day?

The recommended daily brisk walking depends on your fitness goals and schedule. However, to maintain cardiovascular health, manage weight, and improve overall well-being, aim for nearly 30 minutes of brisk walking most days of the week.

3. What are the benefits of brisk walking for 30 minutes?

Brisk walking for 30 minutes offers many benefits, including improved cardiovascular health, enhanced metabolism, weight management, strengthened muscles and bones, reduced stress and anxiety, and boosted mood and mental clarity.

4. What are walking twice a day benefits?

Walking twice daily can provide additional health benefits by increasing overall physical activity levels and cumulative calorie expenditure. It can also help break up sedentary periods, maintain energy levels, improve circulation, and enhance mood and productivity.

5. Is brisk walk better than gym?

The choice between brisk walking and gym workouts depends on individual preferences, fitness goals, and lifestyle factors.

Brisk walking offers a convenient, low-impact form of exercise that is easily incorporated into sessions, improving cardiovascular health, weight management, and stress reduction.
Meanwhile, gym workouts may offer more variety in equipment and exercises, allowing for targeted muscle strengthening and conditioning.

Ultimately, the best exercise regimen is one that you enjoy and can sustain in the long term.

6. What is the average human walking speed?

The average human walking speed varies depending on age, fitness level, terrain, and purpose. However, on level ground, adults' walking speed ranges from 3 to 4 miles per hour (4.8 to 6.4 kilometres per hour). Brisk walking, faster than casual walking but not as fast as jogging, typically falls within this range, around 3.5 to 4.5 miles per hour (5.6 to 7.2 kilometres per hour).

References

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Step Up Your Health: Learn The Benefits Of Brisk Walking Every Day!