Walking is a great way to stay healthy. You can also try power walking, which can help you lose weight. Here’s how to do power walking for weight loss:
Walking is great for your health. But walking alone isn’t enough to help you lose weight. It’s the speed and duration of your walking that helps you lose weight. That’s why power walking is recommended. It’s an exercise that focuses on speed and arm movement, and walking briskly will burn more calories and make you sweat. Adding power walking to your fitness routine will give you even more health benefits.
What is power walking?
Power walking is a type of brisk aerobic exercise. According to fitness expert Yash Agarwal, power walking is faster than a regular walk but not as fast as jogging or running. The exaggerated arm movements and intentionally longer strides increase the cardiovascular benefits. How fast you walk will depend on how comfortable you are with it, but ideally you should walk at about 3 miles per hour (4.83 km/h).
What are the health benefits of power walking?
Here are some solid reasons why you should power walk, according to fitness experts:
1. It may improve cardiovascular health
Improves Heart and Lung Function: Power walking increases your heart rate and breathing rate, which strengthens your heart and lungs and improves your cardiovascular health.
2. Weight loss
According to a study published in the journal Physical Activity and Nutrition in 2014, power walking can help you lose weight, especially belly fat. It helps you lose weight by burning calories. On average, power walking helps you burn about 560 calories per hour.
3. Muscle toning
Power walking works your quads, calf muscles, hamstrings, glutes, and hip abductors. Power walking also works your shoulders and upper back, which also gets them toned.
4. Mental health
Experts say power walking reduces stress and improves mood by releasing endorphins. A 2006 study published in The Primary Care Companion to The Journal of Clinical Psychiatry found that power walking can improve anxiety and depression.
5. It may reduce the risk of diabetes
Type 2 diabetes is a major health concern, but you may be able to reduce your risk with the help of power walking. In a study published in the British Journal of Sports Medicine in 2023, researchers found that walking speeds of 4km per hour or faster reduced the risk of type 2 diabetes.
Power walking: tips on how to do it right
To power walk properly, follow these steps:
- Keep your shoulders relaxed and your posture straight, but avoid slouching, as this can put strain on your back and make breathing less efficient, says Agarwal.
- Let your arms swing naturally, with your elbows bent at a 90-degree angle. Improper arm movements, such as exaggerated or stiff arms, only waste energy.
- Take wide, deliberate strides. Taking strides that are too wide can lead to inefficient movement and injury.
- Walk for at least 30 minutes at a challenging but sustainable pace.
Also, wear comfortable, supportive shoes to avoid discomfort or injury. Stay hydrated, as dehydration will affect your performance. You can walk for an hour, but if you’re a beginner, aim to walk for at least 30 minutes at a time to reap the benefits to your cardiovascular system. Experts recommend walking three to five times a week, ideally, to reap the ongoing health benefits. Walk at a pace that leaves you slightly out of breath but still allows you to carry on a conversation.
Who should avoid power walking?
If you have any of the following health problems, consult your doctor before starting power walking:
- People with severe arthritis or joint pain should avoid this as it may worsen their discomfort.
- If you are recovering from a leg or back injury, consult your doctor before beginning.
- People with uncontrolled high blood pressure or heart disease should seek medical advice before beginning any exercise program, including power walking.
Power walking is a fast-paced form of exercise that engages 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 problems should exercise caution.