20 Minute Brisk Walk | Walk at Home Workouts
The Centers for Disease Control and Prevention (CDC)Trusted Source
define moderate intensity aerobic activity as anything that makes a person sweat and raises their heart rate to the extent that they can talk but not sing.
As a rule of thumb, for a person to be brisk walking, they need to move at a maximum speed of 4.5 mphTrusted Source. A person should aim to do a brisk walk every day for at least 30 minutes.A person may experience plenty of health benefitsTrusted Source
when brisk walking frequently or, generally, when increasing their activity levels.
These benefits include reducing the risk of heart disease, diabetes, and some types of cancer, such as bladder, breast, and colon cancer.
A 2017 report also suggests that brisk walking can positively impact people’s health and is an accessible method for helping people increase their activity levels.
The authors of the report define brisk walking as walking at the speed of at least 3 mph. They claim that people with existing health conditions may see more health benefits when walking briskly for 10 minutes every day.
They also claim that people who undertake less than 30 minutes of physical activity per week may see this form of exercise as more accessible.
To learn what positive effects walking can have on people’s health, researchers have examined the relationship between different walking paces and health outcomes.According to a 2017 report, 10 minutes of brisk walking a day could help inactive people reach a moderate weight. The report defines “inactive” as engaging in less than 30 minutes of moderate intensity activity per week.
However, brisk walking alone will not aid weight loss. If a person aims to lose weight, they also need to consider their daily dietary choices and calorie intake.
To maintain a moderate weight, a person needsTrusted SourceBelow are some tips for good walking form:
Start slowly in order to warm up, and cool down by slowing down.
Keep the shoulders down and relaxed while maintaining a long, straight back.
Roll the foot forward from the heel.
Gradually start including hills into your walking routes.
If a person’s feet feel sore after a brisk walk, they may benefit from a foot massage or soaking their feet in warm water.
to balance the foods they eat with the amount of physical activity they undertake each day.Doing moderate intensity aerobic exercise, such as brisk walking, for 30 minutes most days has many benefitsTrusted Source
, including reducing anxiety, decreasing the risk of developing type 2 diabetes and cardiovascular problems, and making falling asleep easier.
Jogging does burn more calories than a brisk walk, but it may not be attainable for people with overweight right away, as they might need to build up to an exercise routine.