What Is The Meaning of Brisk Walking?

When you hear the word exercise, what comes to your mind? Weight lifting, physical activity, running, or maybe yoga and meditation. But, do you know walking is also a vigorous form of exercise? 

Everyday walking is great for improving overall health. Walking for 30 minutes can improve cardiovascular health, strengthen bones, reduce body fat, and improve muscle power. 

Brisk walking is a form of walking that lowers the risk of injury. It is a budget-friendly activity that can improve overall well-being. You may wonder, what is the meaning of brisk walking? How can it improve health? Are there any benefits of brisk walking? Let’s answer. 

What is Brisk Walking?

Brisk walking is a moderate-intensity speed, faster than a stroll, but not so fast that you can’t talk. 

NHS says a brisk walk is about 3 miles per hour or 100 steps per minute, usually faster than a stroll. They define brisk walking meaning, as the condition where you can talk but can’t sing while walking. 

The brisk walk requires minimum effort, which creates a noticeable increase in heart rate and breathing. It reduces the risks of type 2 diabetes and cardiovascular diseases. 

Centers for Disease Control and Prevention (CDC) considers brisk walking part of moderately intense aerobic activity. It can make a person sweat and raise their heartbeat to the limit that they can talk. A healthy human walks at a maximum speed of 4.5 mph while brisk walking.

How Many Calories Does Brisk Walking Burn? 

Experts recommend brisk walking for 30 minutes daily for effective results. Burning calories depends on walking speed. For example, a person weighing 70 kg can lose 280 calories by walking at a speed of 3.5 miles per hour (mph) and 460 calories by walking at a speed of 4.5 mph. 

How do you monitor and track your walking speed?

Walking using a smartwatch is an easy way to track your walking speed. However, doctors classify several ways through which you can monitor your walking speed. 

1. Check your target pulse rate- The right way to calculate your heart or pulse rate is ‘220 minus your age.’ Your target heart rate during brisk walking should be 50% to 70% of your maximum heart rate. 
2. Count your steps per minute- CDC’s research claims that 100 steps per minute represent brisk walking. It is beneficial for your overall health. A simple stat is that if you are walking (brisk walking) for 30 minutes, you are taking 3000 steps‌. A fitness tracker in your smartphone or wristwatch can help you track your steps. 
3. Fitness Trackers- Fitness trackers are an easy way to track your heart rate, walking pace, distance, steps, and more. 
4. Talk Test- Brisk walking is calculated when you can talk while walking. Doctors say the right method to measure brisk walking intensity is by speaking a few words with no extra breath. 

Also, read https://redcliffelabs.com/myhealth/health/10-effective-jawline-exercises-for-a-muscular-and-better-jawline/ 

Can Brisk Walking Help in Weight Loss?

Reports prove brisk walking can help people maintain weight by boosting metabolism, stamina, and burning calories. A 30-minute brisk walk can burn around 150 calories. 

Brisk walking, meaning simply walking 100 steps per minute, can help people with inactive lifestyles reach a moderate weight. It alone can’t help you lose weight; you must make the right dietary choices and control calorie intake. 

Balancing food intake and moderate aerobic activity like brisk walking can help a person to lose weight. It can improve heart health, increase endurance, and develop lean muscles along with weight loss. 

Is Brisk Walking Better Than Jogging and Running? 

Brisk walking is an excellent form of aerobic exercise. To be honest, neither of the exercises is ‘better’ than the others. Jogging, running, and brisk walking all benefit and are important for your health. 

Brisk walking means a moderate-intensity aerobic exercise. Studies reveal that 30 minutes of brisk walking provides several benefits, such as reducing anxiety, type 2 diabetes, heart disease, and proper sleep patterns.

Brisk walking can initially give results for obese people, wherein jogging and running take time. 

7 Effective Benefits of Brisk Walking 

Research proves that brisk walking can positively impact your health and increase your physical activity. They claim that people who do brisk walking for 10 minutes every day have seen improved health conditions. 

Researchers conducted a study in a couple of years. This research concluded that brisk walking twice every week can increase hippocampus volume in older women who might have mild cognitive impairment. Let’s deeply understand the seven benefits of brisk walking. 

1. Regular brisk walking can boost heart and lung health, which eliminates the chances of stroke or heart attack. 
2. A brisk walk can manage medical conditions such as high blood pressure (hypertension), blood sugar levels, and high cholesterol. 
3. A brisk walk daily for 30 minutes can reduce risks of chronic diseases such as type 2 diabetes, cardiovascular diseases, kidney or lung diseases, and certain cancers. 
4. Brisk walking is accessible to everyone, as it is a low-cost aerobic exercise that requires no specific equipment. 
5. Regular brisk walking can improve your bones and muscles' endurance, flexibility, and strength. People with arthritis can perform brisk walking for a minimum of 30 minutes. 
6. Walking improves mood and mental health. Go out for a brisk walk in the fresh air. It can alleviate stress, anxiety, and depression. 
7. Studies found that walking for an hour can burn approximately 300 calories, which can help maintain a healthy weight.

Also, read https://redcliffelabs.com/myhealth/physical-fitness/can-walking-help-relieve-lower-back-pain/ 

Techniques for Correct Brisk Walking 

According to experts, physical activity should not be complicated. Brisk walking is a moderate, cost-effective, and easy-to-perform activity. Some techniques can help you correctly perform brisk walking and get better results. 

1. While performing brisk walking, count your steps. CDC defines brisk walking as 100 steps per minute. Use a pedometer or download an app on your smartphone to count steps. 
2. Brisk walking shouldn’t be faster than a stroll. At the same time, brisk walking, having a conversation, and practicing not running out of breath.
3. Keep an eye on your heart rate. Heart rate should be around 110-124 beats per minute (bpm) per rule of thumb. However, the right way to measure it is 200 minus your age. 
4. Correct posture is necessary while practicing brisk walking. Hold your head high, chin looking forward, keep your shoulders and neck relaxed, and then move naturally. While brisk walking, swing your arms freely with a slight bend in the elbow and then walk steadily by rolling your foot from heel to toe. 

Key Takeaways 

Brisk walking means walking at a pace that you can talk while walking. Brisk walking is an effective exercise for people with a sedentary lifestyle or no physical movement. 

Research proves brisk walking can help eliminate gas or bloating, maintain blood sugar levels, support mental health, improve sleep, and lower blood pressure. Brisk walking for 30 minutes after eating has pros and cons. Walking right after eating can lead to discomfort, abdominal pain, or fatigue.