Power Walking: 5 Powerful Health Benefits and How to Do It Right

Walking is great for your health. But it may take more than just a regular walk to lose weight. The speed of your walk and the amount of time you spend on it will help you the most on your weight loss journey. That’s why power walking may be the path for you! It’s a form of exercise that focuses on the speed and motion of your arms, helping you burn more calories and work up a sweat as you walk vigorously. You can reap many more health benefits of power walking once you add it to your fitness routine.

What is power walking?

Power walking is a form of aerobic exercise that involves walking at a brisk pace. It’s typically faster than a leisurely stroll, but not as fast as jogging or running, says fitness expert Yash Agarwal. It features exaggerated arm movements and a deliberate pace to increase cardiovascular benefits. Your walking speed depends on how comfortable you feel, but ideally it should be about 3 miles per hour (4.83 kilometers per hour).

What are the health benefits of power walking?

Here are the valid reasons why you should take up power walking, according to the fitness expert:

1. It can improve cardiovascular fitness

It can improve heart and lung function. When you engage in power walking, it increases your heart rate and breathing. This helps strengthen your heart and lungs, which in turn improves your cardiovascular fitness.

2. Weight loss

Power walking can help you lose weight, especially belly fat, according to research published in the journal Physical Activity and Nutrition in 2014. It can help you lose weight by burning calories. On average, power walking can help you burn about 560 calories per hour.

3. Muscle toning

Power walking involves the quadriceps, calf muscles, hamstrings, calf muscles, glutes, and hip abductors. In addition to these, the shoulders and upper back are also toned, as they are used during power walking.

4. Mental well-being

It reduces stress and improves mood by releasing endorphins, says the expert. Power walking can improve anxiety and depression, according to a 2006 study published in The Primary Care Companion to The Journal of Clinical Psychiatry.

5. May reduce the risk of diabetes

Type 2 diabetes is a major health concern, and you can reduce your risk with the help of power walking. In a 2023 study published in the British Journal of Sports Medicine, researchers found that the risk of type 2 diabetes decreased at a walking speed of 4 km per hour and above.

Power walking: tips for doing it right

To perform power walking correctly, follow these steps:

• Maintain an upright posture with your shoulders relaxed. But don’t slump, which can cause back strain and reduce breathing efficiency, says Agarwal.
• Swing your arms naturally, with your elbows bent at 90 degrees. Incorrect arm movement, such as exaggerated or stiff movements, will only waste energy.
• Take long, purposeful strides, without overdoing it, as this can lead to inefficient movements and potential injuries.
• Walk at a challenging but sustainable pace for at least 30 minutes.

Also, wear comfortable, supportive walking shoes to avoid discomfort or injury. Stay hydrated, or dehydration will affect your performance. You can walk for an hour, but if you’re a beginner, aim for at least 30 minutes per session to get cardiovascular benefits. Ideally, walk 3 to 5 times a week to get consistent health benefits, the expert suggests. Adjust your pace to make sure you’re slightly out of breath but can still hold a conversation while walking.

Who should avoid power walking?

If you suffer from the following health problems, consult your doctor before trying power walking:

• People with severe arthritis or joint pain should avoid it if it aggravates the discomfort.
• If you are recovering from leg or back injuries, consult a doctor before beginning.
• People with uncontrolled high blood pressure or heart problems should consult a doctor before starting any exercise program, including brisk walking.

Power walking is moving at a fast pace while engaging multiple muscles. It can help you lose weight and tone your body. It is generally safe and beneficial for most people, but people with certain health conditions should use caution.