Walking is one of the simplest and most accessible forms of exercise, but if you’ve been looking to up the ante without committing to intense workouts, power walking might be the perfect solution. Power walking goes beyond the leisurely pace of a regular walk, transforming it into a brisk, low-impact workout that offers significant health benefits. It’s a great way to increase cardiovascular health, build endurance, and boost mental well-being, all while being kinder to the joints than running. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who listed the benefits of power walking and how to do it correctly.
Health Benefits of Power Walking
1. Cardiovascular Health
Power walking helps improve heart health by engaging the cardiovascular system, increasing heart rate, and boosting circulation. Regular power walking can lower blood pressure, reduce bad cholesterol, and increase good cholesterol, reducing the risk of heart disease and stroke. According to a 2013 study, it was found that power walking lowers the risk of high blood pressure, high cholesterol, and diabetes.
2. Weight Loss and Fat Burning
While walking in general helps burn calories, power walking can take it to the next level. By walking at a brisk pace, you burn more calories and fat in a shorter amount of time. "Power walking activates large muscle groups, increasing your metabolic rate and aiding in weight management or weight loss. You can burn approximately 200-300 calories per hour depending on your pace and body weight," said Arora.
Also Read: Walking Workouts: Expert Explains The Health Benefits And How To Get Started
3. Strength and Endurance
Power walking isn’t just good for your heart as it also helps build strength, especially in your legs, hips, and core. As you walk briskly and keep a good posture, you’re working out these muscles. Over time, this makes you stronger and more energetic, so daily tasks become easier and less tiring.
4. Improved Mental Health
Like most forms of exercise, power walking releases endorphins, the 'feel-good' hormones, which can help reduce stress, anxiety, and depression. It’s also a great way to clear your mind and improve mental focus, especially outdoors where fresh air and nature can provide additional mood-boosting benefits.
5. Joint Health and Low-Impact Exercise
"Compared to running, power walking is easier on the joints, making it an ideal exercise for those with arthritis or joint issues. The low-impact nature of power walking allows individuals to stay active without the risk of joint strain or injury, making it suitable for people of all ages," said Arora. A 2002 study found that walking for four hours each week reduced the risk of hip fractures by 41% in perimenopausal women.
Also Read: Mastering Walking Lunges: Expert Explains Its Benefits And The Proper Technique To Do It
How to Power Walk Correctly
To fully reap the benefits of power walking, it’s important to use the right technique. Here are some tips shared by the expert to help you power-walk like a pro:
- Perfect Your Posture: Stand tall with your shoulders relaxed and back. Keep your head up and eyes forward and avoid looking down at your feet as this can strain your neck. Engage your core muscles by pulling your belly button slightly towards your spine. Proper posture not only helps prevent injury but also maximises the efficiency of your workout.
- Swing Your Arms: One key aspect of power walking is the arm movement. As you walk, bend your arms at a 90-degree angle and swing them naturally. Keep your arms close to your body and swing them from your shoulders, not your elbows. The arm swing helps you maintain momentum and balance, increasing your speed and calorie burn.
- Focus on Your Stride: While it’s tempting to take long strides to cover more ground, it’s better to keep your steps quick and controlled. Over-striding can lead to muscle strain and reduce efficiency. Aim for shorter, faster steps to maintain a brisk pace. Push off your toes and land on your heel to maximise power in each step.
- Maintain a Consistent Pace: A good power walking pace is typically between 3.5 to 4.5 miles per hour, but this can vary based on your fitness level. You should feel like you’re working hard, but still be able to carry on a conversation without feeling completely out of breath. As you get stronger, try to increase your speed and distance gradually.
- Warm Up and Cool Down: Just like any workout, it’s essential to warm up your muscles before you start power walking. A gentle five-minute walk followed by dynamic stretches will help prepare your body for the activity. After your walk, take a few minutes to cool down with a slower pace and some static stretches to prevent muscle soreness.
- Wear the Right Shoes: Comfortable, supportive shoes are crucial for power walking. Look for shoes with good arch support, cushioning, and a flexible sole. This will help reduce the impact on your feet and joints and allow you to walk longer distances without discomfort.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]