Brisk walking vs walking10/11/2023 ![]() It is a moderate-intensity cardio activity, typically performed at a target heart rate within the range of 50% to 70% of your maximum heart rate (MHR). Brisk walkingīrisk walking is one of the most effective forms of cardio exercise, where you walk faster than your usual walking speed. Slow walking may also help in relieving stress, recovering from other higher intensity activities like running and strength training, and feeling energized overall. It can be a good way for people to start a walking routine, and slowly build up their pace and exercise intensity. Walking at a slow pace tends to reduce the load on the knee joints and can be beneficial for people who are at high risk for knee injuries. This activity is generally performed in a calm and relaxed manner. It could include walking with your pet or just observing the nature around you. Leisure walking or strolling is a recreational activity performed at a slow pace. Walking is a low-impact aerobic activity with many variants to help you achieve your goals. So, let’s understand the different types of walking. But all these benefits of walking are a function of walking speed, the surface on which you walk, and individual factors such as age, gender, height, and fitness level. It helps in burning calories, strengthening your heart muscles, controlling diabetes and arthritis, and boosting your immunity, energy, and mood, which all add to a healthy life. There are different types of walks that you can add to your training. Long term-health benefits aside, a faster pace will get us to our destination faster and free up time for all those other things that can make our daily routines special, such as spending time with loved ones or reading a good book.Walking offers countless benefits to people of all age groups. Our findings suggest it’s a good idea to step up to a pace that will challenge our physiology and may even make walking more of a workout. ![]() We know walking is an excellent activity for health, accessible by most people of all ages. A walking pace of 100 steps per minute is considered roughly equivalent to moderate intensity physical activity. ![]() That is, the higher the physical exertion while walking, the better health results.įor the general relatively healthy middle-aged population, a walking speed between 6 and 7.5 km/h will be fast and if sustained, will make most people slightly out of breath. What is perceived as “fast” walking pace by a very sedentary and physically unfit 70-year-old will be very different from a sporty and fit 45-year-old.įor this reason, our results could be interpreted as reflecting relative (to one’s physical capacity) intensity of walking. There are no established standards for what “slow”, “average” or “brisk” walking means in terms of speed. New study shows more time walking means less time in hospitalĪnother important point is that participants in our study self-reported their usual pace, which means the responses were about perceived pace. from To minimise the chances of this reverse causality, we excluded all those who had heart disease, had experienced a stroke, or had cancer when the study started, as well as those who died in the first two years of follow up. ![]() For example, it could be that the least healthy people reported slow walking pace as a result of their poor health, and also ended up dying earlier for the same reason.įast walking for some might not seem it for others. Our results suggest walking at an average, brisk or fast pace may be beneficial for long term health and longevity compared to slow walking, particularly for older people.īut we also need to be mindful our study was observational, and we did not have full control of all likely influences to be able to establish it was the walking alone causing the beneficial health effects. In these older age groups (but not in the whole sample or the younger age groups), we also found there was a linearly higher reduction in the risk of early death the higher the pace. Compared to slow walkers, brisk or fast walkers aged 45-59 had 36% lower risk of early death from any cause. For example, average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from cardiovascular causes, and fast walkers experienced a 53% reduction. We also found the beneficial effects of fast walking were more pronounced in older age groups. Those who reported walking at a brisk or fast pace had a 24% lower risk of early death from any cause and a 21% lower risk of death from cardiovascular causes.
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