What is Brisk Walking?
Brisk walking is the kind of walk that has a speed of 3 mph or more. To brisk walk, you need to stand up right and take fast strides. Your strides do not have to be long. When brisk walking, it is advisable to place your arms at a 90 degree angle because this helps pace you and increases calories burned. However, if you plan to brisk walk while pushing a stroller you can place your arm at an angle of 45 degree or any angle that works for you.
How do you know when you are brisk walking?
Walking is one of the most popular physical activity in America. It is especially beneficial when you pick up the pace.
When you walk briskly, your heart rate increases. Everyone has a target heart rate which is the healthy heart rate for exercise. When you walk you want to make sure your heart rate stays within the target range. You can measure your heart rate by using an electronic device which measures your pulse. When walking, if your heart rate is lower than the lower limit of your target heart rate, pick up the pace to bring it up and if its above the upper limit you should slow down your pace.
Brisk walking also increases your breathing. During your walk, you know you are doing it right when after about ten minutes, you can carry on a conversation but you can’t sing. If at any time during your walk you start gasping for air, stop the walk immediately because you are over doing it. Your pace has to be fast but not too fast.
How is brisk walking beneficial to your healthy?
Brisk walking is first of all very leisurely and it is a kind of exercise you can share with your baby whether they are in a stroller or strap to your chest by a carrier. It usually happens out doors which is healthy and increases the chance of meeting other parents who do the same thing. Brisk exercise on a regular basis can improve energy, weight control and life expectancy. Research has showed that walking is very beneficial for the mind; it improves memory skills, concentration and learning ability.
Planing for your walk
- When planning for your walk, schedule it at regular times so that you can make it a habit. For example, if you are a busy mom of two or three school going age kids, you can schedule your walk in the morning right after you drop your kids at school. If your kids are not school going age yet, you can share your walk with them by placing them in a sport stroller or using a carrier that straps the baby to you.
- Eat something light and nutritious before going for your walk.
- Before your start your walks, make sure you have good foot wear. You want shoes that fit and compensate for your gait and arch type. You also want shoes that provide the proper cushioning for your weight and height. Replace your shoes every 3-5 months to maintain efficiency.
- Start your walks slow and then pick up the pace as you gain more experience. You do not want to go too hard on your first day because you may become sore and discouraged from continuing. You can gradually add five minutes to your daily walks till you reach an average of 30 minutes a day.
- Keep a log or journal that tracts your progress daily. This will help you stay motivated.
Thanks for reading. Please leave comments below.
Cheers Denise
Hello here, thanks for providing information about such as simple activity as walking. I guess that people forget how much they can get from your recommended brisk walking.
I mean health, which is most valuable asset. Without it, we would be unhappy and miserable.
I think that is great to walk somewhere in parks or close by it such as ponds or places where an air is clean.
It is great if we have a company to walk with.
Overall, I think that 100 steps pro minute is a lot, but if we do it time after time, we will be stronger.
I like it, that brisk walking reduces blood pressure, impacts diabetes.
Thanks for tips and insights about benefits of brisk walking, all the best, Nemira.
Thanks for leaving a reply Nemira. B
Hello, I agree with you about all the benefits we can gain from practicing walk regularly. I like walking very much especially in the open areas. But for me, it is new to know that by briskly walking you can, to some extend control you heart beats. It is amazing.
Although your article is simple, it contains most of the aspects of walking, and there are also some useful pieces of advice.
Nice work, enjoy briskly walking and have a nice day.
Thanks for leaving a reply Ehab
It’s funny that you say that walking is the most popular physical activity in America because I remember reading in a Bill Bryson book that Americans mostly driver everywhere. America even has shopping malls where you can park indoors so you never need to be outside at all.
I do love walking, though. I’ve always preferred it to running. You are right that you need to walk very fast. Years ago I had a job delivering charity clothes bags, and we had to walk extremely fast doing that, with a heavy rucksack on our backs. I got really fit doing that job, the fittest I’ve ever been. I also lost weight.
Hi Marcus,
It is funny really that walking is popular. When I was doing my research on walking and came across this it wowed me. It is that Americans will rather ride in cars like you said than do any physical activity and if they have to, it will be walking. Some cities are trying to encourage people to walk more by adding side walks and building parks. Thanks for leaving a comment.
I liked your post on brisk walking. There are so many benefits as you stated. I am a brisk walker by nature, so I always walk fast. But, if I were to go for a brisk walk, how long each day should my walk be for in order to see some results, or until I notice the love handles going away? I’d be curious to know. Thank you!
Hi Matt’s Mom,
Walking briskly for about twenty to thirty minutes at least 4 days a week can help you attend your goal. You will need to do it overtime and make it a routine. It will work better if you eat healthy, drink plenty of fluids( preferably water), and get enough sleep.
Hey there,
I find that walking is good to shed the pounds away. It is a good way to go for a relax walk while you burn calories.
A good way to start my day is to walk in the morning and then do my work.
What time of the day is it best to walk?
Hi Emmanuel,
I think the right time to walk depends on the person and season too. For me, anytime during the spring is good but in the summer, I like mornings and evenings better since they are cooler. I hate the cold in winter so I just use a treadmill.