Walking is a great physical activity that provides numerous health benefits for our body, and it is recommended for people of all ages as a daily routine.

Walking is an easy way to stay active and maintain good health as it is a low-impact exercise that can be done anywhere and anytime without any special equipment. Walking at a moderate pace for at least 30 minutes daily has been found to reduce the risk of many chronic diseases, including cardiovascular diseases and cerebrovascular diseases.

But do we know the optimal walking pace that can give us the maximum benefit?.

What is Walking Pace?

Walking pace refers to the speed or rate at which one walks. It is usually measured in miles per hour (mph) or kilometers per hour (km/h). Walking pace can vary depending on a person’s age, fitness level, terrain, and other factors.

But generally, it is classified into three categories:.

Slow walking pace (less than 3 mph or 5 km/h)
Moderate walking pace (3-4 mph or 5-6.5 km/h)
Brisk walking pace (more than 4 mph or 6.5 km/h)

Walking Pace and Cardiovascular Health

Various studies have investigated the relationship between walking pace and heart health, and the results have been promising.

A study published in the British Journal of Sports Medicine found that walking at a moderate pace reduced the risk of heart attack, stroke, and other cardiovascular diseases by 31%. The study included more than 1,00,000 participants, and the researchers found that even small amounts of moderate-intensity walking could have significant benefits for cardiovascular health.

Another study published in the Journal of the American College of Cardiology found that brisk walking pace was associated with a lower risk of developing high blood pressure, diabetes, and high cholesterol levels.

The study included more than 4200 participants, and the researchers found that brisk walking pace reduced the risk of these conditions by 60-70%.

Walking Pace and Cerebrovascular Health

Cerebrovascular diseases, such as stroke and transient ischemic attack (TIA), occur when the blood vessels that supply blood to the brain become blocked or burst.

These conditions can have severe consequences on a person’s health, and reducing the risk of stroke and TIA is essential. Many studies have investigated the relationship between walking pace and cerebrovascular health, and the findings have been encouraging.

A study published in the journal Stroke found that brisk walking pace was associated with a lower risk of stroke in women.

The study included more than 39,000 women, and the researchers found that those who walked at a brisk pace had a 37% lower risk of stroke compared to those who walked at a slow pace. Similarly, another study published in the Journal of the American Geriatrics Society found that faster walking speeds were associated with a lower risk of TIA in older adults.

The Optimal Walking Pace to Reduce the Risk of Cardiovascular and Cerebrovascular Diseases

The optimal walking pace to reduce the risk of cardiovascular and cerebrovascular diseases is debatable, and it may vary depending on a person’s age, sex, fitness level, and health status.

However, several studies have suggested that walking at a moderate to brisk pace is ideal for reducing the risk of these conditions.

The American Heart Association recommends that adults should walk at least 150 minutes per week at a moderate pace or 75 minutes per week at a vigorous pace.

Moderate pace is defined as 3-4 mph or 5-6.5 km/h, and vigorous pace is defined as more than 4 mph or 6.5 km/h.

Tips for Walking at the Ideal Pace

Walking at the ideal pace is not challenging, but it requires some effort and motivation. Here are some tips that can help you walk at a moderate to brisk pace:.

Set a goal: Set a weekly or monthly goal for the number of steps or miles you want to walk.
Use a pedometer or fitness tracker: Use a pedometer or fitness tracker to track your steps and distance covered.
Warm-up: Before starting your walk, warm-up by stretching your muscles for a few minutes.
Find a comfortable pace: Start walking at a comfortable pace and then gradually increase your speed.
Use a timer: Use a timer to track your time and distance covered.
Walk with a friend: Walking with a friend or family member can help you stay motivated and focused.
Listen to music: Listening to music can also make your walk more enjoyable and motivating.
Stay hydrated: Drink enough water before, during, and after your walk to stay hydrated.
Cool down: After completing your walk, cool-down by walking at a slower pace and stretching your muscles.

Conclusion

Walking is a simple yet effective way to stay physically active and maintain good health.

Walking at a moderate to brisk pace for at least 30 minutes per day can help to reduce the risk of cardiovascular and cerebrovascular diseases, including heart attack, stroke, and TIA. The optimal walking pace may vary from person to person, but generally, walking at a moderate pace of 3-4 mph or 5-6.5 km/h is recommended.

By incorporating walking into your daily routine and following the tips mentioned, you can stay healthy, and reduce your risk of chronic diseases.