Walking is one of the most underrated forms of exercise when it comes to benefits. It is a simple and accessible way to improve physical and mental health. However, the question is, at what rate is walking the most beneficial?.

The recommended daily walking rate

The American Heart Association and the Centers for Disease Control and Prevention recommend at least 150 minutes of moderate-intensity aerobic exercise to keep your heart healthy.

This translates to around 30 minutes of walking per day, five days a week. Regular walking at this rate can lower the risk of developing heart disease, type 2 diabetes, and some cancers, as well as reducing the risk of stroke.

It can also help to improve and maintain bone density, muscle strength, and balance, and help control weight.

Walking to lose weight

If losing weight is the goal, simply walking at a moderate pace can make a significant difference. Walking at a pace of 3.5 miles per hour can burn an average of 314 calories per hour.

This means that by walking for 30 minutes a day at this speed, a person can burn up to 1,570 calories a week, helping to create a calorie deficit, which can lead to weight loss. However, it’s important to note that the weight-loss benefits can be negated if food intake is not controlled. Therefore, it is recommended to combine diet and exercise for the best results.

The benefits of walking faster

While walking at a moderate pace is beneficial, there are benefits to walking faster. Walking at a brisk pace can help to increase heart rate, and therefore increase the intensity of the exercise, leading to increased calorie burn.

Brisk walking can also help to improve cardiorespiratory fitness.

Studies have shown that walking at a brisk pace of 4 mph for 30 minutes, five times a week, can lead to a significant reduction in belly fat, improved insulin sensitivity, and lower blood pressure, all of which are risk factors for heart disease and type 2 diabetes. Brisk walking is also associated with improved mental health, reducing stress and anxiety, and improving mood.

The pros and cons of walking too fast

While brisk walking can increase the benefits of walking, it’s important not to overdo it. Walking too fast can lead to a higher risk of injury, particularly in the lower body.

It can also put more stress on the heart, leading to an increased risk of cardiovascular problems. Therefore, it is important to find a balance between increasing intensity and maintaining safety.

One way to do this is to gradually increase the speed or intensity of the walking, rather than jumping straight to a higher intensity, and to monitor heart rate and breathing during the exercise.

The optimal walking speed for different ages

The optimal walking speed can vary depending on age and fitness level. A study conducted by the University of Colorado suggested that the optimal walking speed for seniors, aged 60 and above, is between 2.7 and 3.4 mph.

Walking at this speed can help to improve gait speed and reduce the risk of falls. For younger adults, walking at a speed of 3.1-4.3 miles per hour is suggested for optimal health benefits. However, it’s important to listen to your body and adjust the speed according to the individual.

It is also recommended to consult with a medical professional before starting an exercise program, particularly if there are any underlying health concerns.

The variations of walking

There are variations of walking that can add different aspects to the exercise, such as incline walking or Nordic walking. Incline walking can help to increase the intensity of the workout and burn more calories.

Walking uphill can also help to improve strength in the lower body, particularly the gluteus maximus, quadriceps, and hamstrings. Nordic walking involves using poles while walking to help engage the upper body muscles. This can lead to increased calorie burn and improved upper body strength and posture.

Walking and mental health

Walking can have a significant impact on mental health and wellbeing. Studies have shown that regular walking can help reduce symptoms of depression and anxiety, improve mood, and overall mental health.

Walking in nature can have an even greater effect, particularly when it comes to reducing stress and improving cognition. Walking meditation, where the focus is on the process of walking, can also help to reduce stress and increase mindfulness.

The verdict

The science of walking suggests that regular walking at a moderate pace, for at least 30 minutes a day, can provide numerous health benefits, including reducing the risk of heart disease and type 2 diabetes, improving bone density, muscle strength, and balance, and helping control weight. Walking at a brisk pace can increase cardiorespiratory fitness, leading to further benefits, including reducing belly fat, improving insulin sensitivity, and reducing blood pressure.

It’s important to find a balance between increasing intensity and maintaining safety, and to adjust the pace according to age and fitness level. Adding incline walking or Nordic walking to the exercise can provide additional benefits. Walking can also have a positive impact on mental health and wellbeing, reducing symptoms of depression and anxiety, and improving mood and cognition.

Therefore, walking is an excellent way to improve overall health and should be incorporated into daily routines.