Walk with a Purpose: How Brisk Walking Can Shape Your Fitness Journey

Did you know that just by walking a bit faster, you can significantly improve your health and lose weight? 

Many of us know that having routine physical activity is the healthy way to go about things. However, the fast-paced environment, sedentary lifestyle, and other circumstances make exercise difficult, let alone being consistent about it.

Now, what if there was a way to jumpstart that path to becoming healthier, and it all starts by consciously moving faster? Let's explore why speeding up your steps can make such a big difference.

For starters, let’s begin to differentiate brisk walking from the walk that you do on a daily basis. The two important concepts here are intensity and pace. Intensity refers to the power we use to do a particular activity. Pace is a pattern that describes the movement of the left and right foot to form a cycle. Both ideas determine whether you are casually walking or brisk walking.

Normal walking is the usual activity we do daily. The movement is comfortable and at a leisurely pace, typically around 3 miles / 4.8 kilometers per hour. In contrast, brisk walking involves moving at a faster speed and a more vigorous pace. You are brisk walking when the pace is about 3.5 miles / 5.6 kilometers per hour.

When you do brisk walking, the noticeable changes are the engagement of your muscles, elevated heart rate, and breathing. You should feel a bit breathless but still able to converse with other people. Experts call this the ‘talk test’ where walking briskly is when you can speak in full sentences but are unable to sing a song. Brisk walking should feel moderately intense, requiring more effort than a normal walk but not as strenuous as jogging.

Brisk walking also affects your heart rate. During the activity, your heart rate should be between 50-70% of your maximum heart rate. You can measure your maximum heart rate by subtracting your age from 220.

For example: I am 38 years old. My estimated maximum heart rate is 182 beats per minute (bpm). I am brisk walking when my heart rate is between 91 to 127.4 bpm.

Today’s technology also makes it possible to measure and track the difference between normal walking and brisk walking. A pedometer is a tool that checks your steps taken within a specific distance. Fitness trackers also provide similar data as they track your pace and heart rate.

Science provides different insights on how brisk walking as an activity can significantly improve one’s overall health. Walking briskly improves one’s cardiovascular system and body functions. Since the activity increases the heart rate, you get better blood circulation and oxygen delivery to the muscles. Better circulation reduces the risk of heart disease. Research from the American Heart Association has shown that individuals who perform regular brisk walking have improved good cholesterol (HDL) and lowered bad cholesterol (LDL).

Brisk walking also stimulates the production of mitochondria in the cells. The mitochondria are often called ‘the powerhouse of the cell” due to their ability to produce more energy. More mitochondria mean an increase in energy, improvement in endurance, and reduction in fatigue. Brisk walking can increase your overall fitness level without engaging in high-impact activities like running.

People who incorporate brisk walking into their exercise routine also report better mood and outlook. This is because the activity promotes the release of endorphins. Endorphins help reduce stress and anxiety in the body. Additionally, regular brisk walking can improve sleep quality, which further enhances overall mental well-being (Harvard Health, 2023).

Research has shown that consistent brisk walking supports the regulation of blood sugar levels. As you walk briskly, your muscles use glucose for energy, which helps lower blood sugar levels. This process improves insulin sensitivity, reducing the risk of type 2 diabetes. Studies published in the Diabetes Care Journal have found that regular brisk walking can be just as effective as more vigorous exercise in preventing and managing diabetes.

Since brisk walking involves moving in a more vigorous manner, there are connections of this personal activity for weight loss. The approach is practical for many beginners who seek to start their journey to become fit. One of the primary benefits of brisk walking is the ability to burn calories and create a calorie deficit. For instance, Harvard Health (2023) indicates that a person weighing 155 lbs can burn around 133 to 175 calories in 30 minutes with a brisk pace of 3.5 to 4 miles per hour.

Anyone who wants to get serious about brisk walking needs to do the activity on a consistent basis. It is recommended to aim for at least 150 minutes of moderate-intensity walking per week or five 30-minute sessions (Healthline, 2019). Developing a routine helps in burning calories, improves your cardiovascular health, and reduces stress levels. All these factors assist in achieving weight loss.

To make the process easy, beginners can start with a slower pace and eventually build the intensity over time. One objective should be to build the habit of brisk walking. A suggestion would be using intervals and interchanging normal and brisk walking. Get stronger and build stamina until you can do the brisk walking for 30 minutes or more.

Overall, brisk walking is a simple and beneficial activity for anyone to do. The science behind brisk walking reveals its ability to improve cardiovascular health and boost overall well-being.

For beginners who want to take the initiative, incorporating brisk walking into your routine is a highly effective strategy. You get to take control of your life and reap the benefits. So take the leap and have the commitment to see through the struggles and difficulties.

If you want to read and become updated of my ongoing personal journey, feel free to subscribe to my newsletter. Let’s build a support group and uncover what brisk walking has to offer.

American Heart Association (2024). Why is Walking the Most Popular Form of Exercise? Retrieved from https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise

Harvard Health Publishing. (2023).  Walking: Your steps to health. Retrieved from https://www.health.harvard.edu/staying-healthy/walking-your-steps-to-health

Healthline (2019). How to get a great workout with Brisk Walking. Retrieved from https://www.healthline.com/health/brisk-walking#_noHeaderPrefixedContent