How Brisk Walking Is The Middle Ground For People Who Hate Walking And Can’t Run

Brisk Walking With transportation being easily accessible to people, walking has almost become an activity rather than a necessity. Walking has been shown to be one of the best exercises for people as it is a sustainable activity and does not tire you out easily like running does. But many people often complain that the results of walking as exercise are rather slow but they also find running to be a difficult task. So, the best middle ground for it is brisk walking. Brisk walking is more than just a leisurely stroll, it's a form of exercise that can significantly benefit your health. Walking at a pace that elevates your heart rate to 50–70% of your maximum heart rate provides a great cardiovascular workout, while walking is all well and good, an increased pace shows you more space for improvement. This type of activity is easily accessible, with barely any equipment, one important one being a good pair of shoes. It can be done indoors on a treadmill or outdoors on a track you like, making it a convenient option for most people. The key to making it effective is maintaining a pace that challenges your heart and lungs without causing you to become overly exhausted.

What Is The Difference Between Brisk Walking And Walking?

While they are both the same form of exercise, the way you choose to do it can make a lot of difference. For example, walking on an even road at regular speed and walking on an inclined treadmill. The inclination of the treadmill can make a world of difference. The term "brisk walking" can be a little vague. What one person considers brisk might be a normal pace for someone else. To make sure you're getting the most out of your walk, it's important to understand what "brisk" really means in terms of exercise intensity. There are a few different ways to measure this, from checking your heart rate to simply paying attention to how easily you can talk. These methods help you ensure you're working at a level that's beneficial for your health and fitness. Here are 3 ways you can tell whether you are achieving your brisk walking goal.

Target Heart Rate

Monitor your heart rate to ensure you're walking briskly enough. Aim for 50-70% of your maximum heart rate (220 minus your age) for optimal cardiovascular benefits.

Steps Per Minute

Aim for at least 100 steps per minute to indicate brisk walking intensity. Use a pedometer or fitness tracker for easy monitoring, offering a practical alternative to heart rate checks.

The Talk Test

If you can talk comfortably but are slightly breathless, you're at a brisk pace. Being too breathless indicates vigorous intensity, while singing means you need to increase your pace.

Benefits of Brisk Walking

Regular brisk walking is not only good for your physical health, but also your mental health. Physically, it can help with weight management by burning calories and building lean muscle, like mentioned above, it may not be too tiring, but if done right it can be a great workout for sustained energy and muscles health. It also significantly improves cardiovascular health, reducing the risk of heart disease and lowering "bad" cholesterol levels. Brisk walking can also help lower blood pressure and improve blood sugar control, reducing the risk of type 2 diabetes. Mentally, it can boost your mood, reduce stress, improve sleep quality, and even enhance cognitive function.