Research indicates brisk walking has powerful effects on your mental functioning Trusted Source, decision-making skills, and memory, especially as you get older.
Decades of studies Trusted Source have also shown that brisk walking improves anxiety, depression, and self-esteem.
Tips for healthy power walking
To get the most out of power walking, consider these tips:
Get the right gear. Always check with your doctor before beginning a new exercise routine.
Last medically reviewed on September 24, 2018
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Medically reviewed by Daniel Bobbins, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Jane Chertoff — Updated on March 30, 2020
What Causes Hip Pain When Walking?
Primary causes
Other causes
Treatment
Diagnosis
Managing pain
Takeaway
Hip pain when walking can happen for a lot of reasons. Walk with a friend or colleague. But it’s a high-impact exercise. This is a combination of health factors that often precedes the onset of diabetes.
Why is power walking so good for you?
It’s amazing that power walking — a form of exercise that requires no expensive equipment, no special athletic ability, no apps or technology, and no gym membership (and one of the oldest and simplest forms of exercise on earth) — can be so beneficial.
Doctors have known for some time that brisk walking can help you lose weight Trusted Source, especially belly fat.
Studies Trusted Source have found that power walking also reduces your risk for high blood pressure, high cholesterol, and diabetes.
The National Cancer Institute reports Trusted Source that engaging in regular, moderate to intense physical exercise like power walking lowers your risk for several cancers.
Power walking is also good for your bones. One study Trusted Source found that just 30 minutes of moderate intensity exercise three times a week reduces anxiety and depression. A recent study found an hour per day of moderate-intensity exercise like power walking prevents disability in people who have symptoms of joint problems in their lower extremities.
A 2002 study Trusted Source also found that walking four hours per week lowered the risk of hip fracture by 41 percent among women in perimenopause.
And it’s not just your body that gets a boost from power walking. running for weight loss
Speed and power walking vs. If your goal is to lose weight, running is a better choice than walking.
If you’re new to exercise or aren’t able to run, walking can still help you get in shape. If you’re looking to lose weight or burn more calories, try running.
If you’re new to running, start with a program where you alternate between walking and running, such as Couch to 5K. Your shoes should have good arch support and a flat sole (unlike running shoes, which may be slightly thicker at the heel).
Make sure you’re visible. Increase your speed for two minutes at a time, then slow back down. But running burns nearly double the number of calories as walking.
For example, for someone who’s 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Power walking burns a similar number of calories as running. To stay safe, wear a vest that’s no more than 5 to 10 percent of your body weight.
If you’re looking for an alternative way to lose weight or tone your muscles, try interval walking instead. To keep from falling, notice uneven sidewalks, tree roots, and other obstacles.
The takeaway
Power walking emphasizes speed and arm motion to increase your heart rate and stimulate other health benefits.
Power walking has been shown to lower your risk for diabetes, high blood pressure, and some cancers. It can burn a similar number of calories as running. It’s a great way to get fit, improve your heart and joint health, and boost your mental well-being.
When you’re walking, make sure you’re on safe terrain, wearing the right gear, and taking steps to be sure this workout is as enjoyable as it is beneficial.
Last medically reviewed on April 30, 2019
Medically reviewed by Daniel Bobbins, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Rebecca Joy Stan borough, MFA on April 30, 2019
Which Is Better for Your Health: Walking or Running?
Benefits
Which is better for health?
Weight loss
Benefits and risks
Summary
Overview
Walking and running are both excellent forms of cardiovascular exercise. Walk to music you like (just make sure you can also hear traffic sounds). Increase the incline by 5, 10, or 15 percent at a time to practice incline walking. Speed walking doesn’t burn as many calories as running, but it can be an effective workout to elevate your heart rate, boost your mood, and improve your aerobic fitness level.
Walking with a weighted vest
Walking with a weighted vest may increase the number of calories you burn. Power walking is an exercise technique that emphasizes speed and arm motion as a means of increasing health benefits.
Done correctly, regular power walking is good for your cardiovascular health, joint health, and emotional well-being.
Power walking 101: Here’s how you do it
Good power walking technique is essential if you want to maximize benefits and prevent injuries. Aim to get at least 150 minutes of moderate cardio exercise each week for your health.
Walking is a smart choice if you’re new to exercise and hoping to get in shape. Walkers have an approximate 1 to 5 percent injury risk, while runners have a 20 to 70 percent chance.
If you’re a runner, you can take steps to stay injury-free. If you’re new to incline walking, you can start gradually and work up to a 15 percent incline.
Benefits vs. Walking for 10 minutes at a time three times a day resulted in the same mental health boost.
Is walking better than running?
Walking can provide a lot of the same benefits of running. You don’t need wild swings or chicken wings to get that benefit. Walking briskly for the same amount of time at 3.5 mph burns just 314 calories.
You need to burn approximately 3,500 calories to lose one pound. Some of the health benefits of cardio include:
helps you lose weight or maintain a healthy weight
increases stamina
boosts immune system
helps prevent or manage chronic conditions
strengthens your heart
can extend your life
Cardiovascular exercise is also good for your mental health. Pick up the speed for a certain amount of time before slowing down. You burn more calories at an incline than just walking on a flat surface.
Look for a hilly area or walk on an incline on the treadmill. If your right foot is stepping forward, your left arm should be reaching forward, too.
Adding the arm motion will help you walk faster. Good posture will help you maintain speed and will help protect you from injury.
Swing your arms gently
With your arms bent at about a 90-degree angle, move your arms up and back so the opposite arm and leg are advancing at the same time. Exaggerated movements could actually slow you down and increase the chance of hurting yourself.
Focus on controlling your range of motion. Do whatever makes it fun for you!
Know the terrain. The choice that’s best for you depends entirely on your fitness and health goals.
If you’re looking to burn more calories or lose weight fast, running is a better choice. risks
Running is a great way to get in shape and lose weight. Concentrate on moving your hips forward rather than side to side.
Get a move on
Use short strides and aim for a brisk pace. Walk somewhere you find beautiful and restorative. But walking can also offer numerous benefits for your health, including helping you maintain a healthy weight.
Benefits of cardio
Walking and running are both aerobic cardiovascular, or “cardio” exercise. Walking offers many of the health benefits of running without the same risks for injury.
Takeaway
Both walking and running are excellent forms of cardiovascular exercise. If you find yourself slumping forward, take a moment to correct your body position.
If you notice you’re holding tension in your shoulders and neck, relax and release them. Pull your belly button in toward your spine to engage your core muscles. Don’t increase your mileage too quickly and try to cross-train several times a week. Here are some good guidelines to follow:
Watch your posture
Keep your eyes forward, shoulders back, and head upright. Or, try walking instead. Your hand shouldn’t rise higher than your collarbone and shouldn’t cross the center of your body.
Heel!
With every step, land on your heel and roll your foot forward toward your toe. It can also improve your mood and self-esteem.
Researchers from the study also say that it’s not necessary to exercise for 30 straight minutes to experience these benefits. High-impact workouts can be harder on your body than low-impact exercises like walking.
Over time, running may lead to common overuse injuries such as:
stress fractures
shin splints
ITB friction syndrome
In fact, runners have a much higher risk for exercise-related injury than walkers. Walk on a path or sidewalk where you’re safe from traffic. You can experience pain in the hip joint at any age.
The location of the pain along with other symptoms and health details help your doctor diagnose the cause and prescribe the right treatments.
. Or alternatively, try walking with light dumbbells in each hand.
Incline walking vs. It can boost your heart and give you more energy overall.
Walking vs. Your heart rate is elevated during speed walking. Gradually work up to longer distances and greater speed.
Distance counts
One small study Trusted Source of postal workers found that those who walked more than 15,000 steps daily had no signs of metabolic syndrome. Studies Trusted Source have shown that taking more steps per minute can have a positive impact on your insulin level, body mass index, and waist circumference.
If you’re just beginning an exercise program, talk to your doctor about a healthy pace for you. You can burn more calories this way than walking at your usual pace.
Power walking is usually considered from 3 mph to 5 mph, but some power walkers reach speeds of 7 to 10 mph. Neither is necessarily “better” than the other. running
Speed walking is walking at a brisk pace, usually 3 mph or greater. running
Incline walking involves walking uphill. For example, power walking at 4.5 mph for one hour would burn the same as jogging at 4.5 mph for one hour.
For an effective workout, try pace training. If you’re walking at dusk or in the dark, use reflective tape or clothing, or bring a flashlight.
Make it fun. Walking is accessible for nearly all fitness levels.
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