According to Medical News Today, a scientific statement from the American Heart Association (AHA) highlights that many people lack opportunities for physical activity. Those facing barriers to exercise are often at particularly high risk of cardiovascular disease.
Everyone knows that exercise – including brisk walking – is crucial for health, especially heart health. However, some face significant obstacles in meeting the recommended duration of exercise.
Cardiovascular Risk Factors Impacting Exercise
Obesity, high blood pressure, diabetes, high cholesterol, and smoking are linked to higher rates of cardiovascular disease. Making matters worse, these risk factors are also associated with insufficient physical activity.
The AHA states there is strong evidence showing that individuals who are obese, have high blood pressure, or diabetes aren’t exercising enough to benefit their hearts.
A person briskly walking for exercise(Photo: Shutterstock).
Additionally, various other barriers hinder healthy lifestyles among groups at high risk for cardiovascular disease.
Two long-term Harvard studies found that just 20 minutes of walking daily can reduce the risk of heart disease by up to 30%. Therefore, aim to walk 20 minutes at least five times a week and experience all the health benefits brisk walking offers.
Daily brisk walking is an easy way to burn calories and lower health risks. Walking 20 minutes daily at a brisk pace will help you move out of the sedentary category.
With this walking style, you’ll cover at least 1 mile (1.6 km) and add 2,000 to 3,000 steps to your daily count. It will burn 70 to 100 calories, depending on your weight.
A large study showed that brisk walking for 20 minutes daily could reduce the risk of premature death by up to 30%.
What is Brisk Walking?
According to Verywell, to qualify as brisk, you need to walk at a pace of 20 minutes per mile (1.6 km) or faster. More precisely, your heart rate should be in the moderate-intensity zone, defined by the U.S. Centers for Disease Control and Prevention as 50 to 70% of your maximum heart rate.
Measure your heart rate after a few minutes of brisk walking to check if you’re in the moderate-intensity zone. Your breathing should be heavier than usual, but you should still be able to speak in full sentences.
Benefits of Walking for Exercise
From boosting movement to improving overall health, there are many reasons why incorporating a walking routine into your workouts is worthwhile.
Fat Reduction
Whether outdoors or indoors on a treadmill, walking can be a great way to incorporate more movement into your daily routine. Studies also show that moderate-intensity walking helps reduce belly fat.
Mood Improvement
When combined with meditation, or even alone, walking improves mood and emotional well-being. A 2018 study published in Health Promotion Perspectives found that 10 minutes of walking and meditation positively impacted participants’ moods.
Increased Lifespan
A 2022 study explored the specific effects of brisk walking on lifespan. Researchers found that adding 10 minutes of brisk walking to your daily routine could increase life expectancy.
In a study involving 405,981 participants, researchers discovered that walking reduces the risk of cardiovascular disease and death. Brisk walking – compared to slow walking – could extend life expectancy by up to 20 years.
Best Times and Places to Walk
Best Time to Walk
Find the best time to make walking part of your daily schedule.
- Morning: Try a brisk walk before work or while walking your dog.
- Lunchtime: A brisk walk is perfect for breaking up long periods of sitting at work or school.
- Evening: Walk to unwind after work or dinner.
Enjoy two brisk walks of 15 minutes each, 5 days a week, and you’ll meet the minimum recommendation of 30 minutes of moderate-intensity exercise for good health.
Preparing for a Walk
- Prepare: If you’ve been sitting for a while, loosen up for a minute before walking. Start with shoulder shrugs and rolls to relax your neck and shoulders.
- Focus on Proper Posture: Good posture is key to brisk walking. Not only does it help you reach a faster pace, but it also aids deep breathing. Stand tall, inhale, tighten your glutes, look forward, and keep your chin parallel to the ground.
- Start at an Easy Pace for 1 to 3 Minutes: Warming up at an easy pace allows you to adjust your walking posture and gets blood flowing to your leg muscles. You may want to extend this easy pace if you still feel stiff in your muscles or joints.
- Increase to a Brisk Pace for 20 Minutes: As you speed up, use arm movements to set your walking pace. Your feet will move as quickly as your arms do.
- Check Your Pulse: After 2 minutes, check if you’re in the moderate-intensity zone. If not, increase your arm movement to pick up the pace. Recheck every 5 minutes. Pay attention to your breathing difficulty when in the moderate-intensity zone so you can assess without checking your pulse.
- Cool Down for 1 to 3 Minutes: End your walk at an easy pace. You might want to finish with some stretching exercises.
Once you’re comfortable brisk walking for 20 minutes, start extending the time spent at a brisk pace. Begin by adding 5 more minutes at a brisk pace. Once accustomed, increase to 30 minutes of brisk walking.
At this level, you’re achieving the minimum recommended amount of moderate-intensity exercise to reduce health risks. Brisk walking for 30 minutes, 5 or more days a week, is also recommended for those with diabetes and osteoarthritis.
Finding time to add a brisk walk to your daily schedule can be challenging, but the benefits in reducing health risks are worth it. Whether using a treadmill or walking outdoors, you’ll get the recommended exercise for a healthier, longer life.
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