Power Walking: Why It Increases Health Benefits (and How to Do It Correctly)
Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDN
Power walking is an exercise technique that involves walking rapidly at a rate between normal walking and jogging. It is defined as walking at a pace of 4 to 5.5 miles per hour (mph), a rate equal to a 13- to 15-minute mile.
Power walking stresses form, arm motion, and speed to boost the natural benefits of walking. However, it is not as technically demanding as race walking, an Olympic track and field sport.
When done the right way, power walking is a safe aerobic workout. It promotes cardiovascular health, joint health, and mental well-being.
This article describes the benefits of power walking and how to do it correctly and safely.
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Why Is Power Walking So Good for You?
Power walking is a natural form of low-impact exercise. It is a great full-body aerobic activity that can help improve your physical and mental health with little risk of injury. Research indicates that walking at a brisk pace can offer health benefits that are comparable to running.
Here are some reasons that power walking is so good for you:
Offers cardiovascular benefits: Power walking can improve circulation and reduce blood pressure. Studies indicate that increasing your walking pace may reduce your risk of dying from heart disease compared to people who walk at a slower pace.
Helps manage weight: When combined with a healthy diet, power walking can help you lose weight by burning calories.
Relieves stress: Power walking can help redirect your focus so you can shift your concentration from stressful situations. Brisk walking can improve mood state. Like other forms of exercise, brisk walking promotes the release of endorphins, neurotransmitters that result in a calmer disposition and reduce symptoms of anxiety and depression.
Improves overall health: As an aerobic exercise, power walking can help boost levels of high-density lipoprotein (HDL) cholesterol ("good cholesterol"), while also reducing levels of low-density lipoprotein (LDL) cholesterol ("bad cholesterol"). It can also reduce your risk of other diseases, such as cancer and type 2 diabetes.
Boosts brain function and overall mental health: Brisk walking has mental health benefits that include improved cognitive abilities like decision-making and memory. Research indicates that brisk walking can help improve major aspects of cognitive function in healthy older adults and those at the preclinical stages of clinical decline.
Improves bone and joint health: Weight-bearing exercise like regular power walking can help relieve arthritis joint pain almost as effectively as over-the-counter medications. It can also reduce or prevent the loss of bone density (mass), especially in people with osteoporosis.
Learn More: Walking to Lose Weight: How to Make Your Steps Count
Power Walking 101: How to Do It Correctly
Power walking requires proper form and technique. Attention to details such as posture and pace allows you to walk longer and faster, and these details can also help you enjoy a safe and effective power walk.
Watch Your Posture
Watch your posture to ensure that you are positioned to get the most from your workout. Good posture can make it easier for you to breathe and help prevent backaches. Follow these tips for good posture:
Start by standing tall with your feet together. Extend and elongate your spine, standing as though you are being lifted up from the top of your head. Aim to maintain an elongated spine as you walk.
Keep your shoulders back, relaxed, and down. Reduce upper-body tension by keeping your shoulders away from your ears to reduce upper-body tension.
Pull in your abdominals without tensing them.
Tuck in your bottom.
Keep your pelvis tilted slightly forward and square to your walking direction.
Look out about 10 to 20 feet ahead as you walk. This can prevent you from walking with your head tilted forward and down, which can put unnecessary stress on your upper back and neck.
Swing Your Arms Gently
To maintain proper form while power walking, keep your arms at 90 degrees. Swing your arms gently forward and backward from your shoulders, with the opposite arm and leg moving at the same time. This naturally stabilizes and propels you forward when you walk.
Swinging your arms gently also helps you conserve energy and get the most from your power walk. It takes more effort to hold your arms straight to your side than to swing them in a natural way.
Naturally but intentionally pumping your arms while you walk increases the aerobic benefit of walking. It also helps you develop muscle strength and control in your chest, arms, and back while you walk.
As you walk, hold your hands closed but relaxed, like cradling an egg. Avoid crossing your hands over the center of your body to maintain streamlined arm swinging. Also, your hands should not come up farther than your breastbone as you swing them.
Land on Your Heel
Proper power walking starts with a solid foot strike, with a step that lands on your heel. Roll through your entire foot, from your heel strike to the ball of your foot to the final push-off with your toes. This involves your ankle in the complete range of motion. Avoid landing flat-footed with a thud.
Use Short Strides
When you power walk, avoid long overstrides (your lead foot striking the ground far in front of your body). Think of pushing off with the back foot rather than overextending the lead foot.
Long overstrides can increase the impact of your steps on your joints and slow you down. Instead, aim for smooth, short strides that will reduce the risk of joint irritation and injury.
Shorter strides with a good push-off by the back foot also allow you to walk faster. Walking at a faster pace can provide health benefits such as reducing body mass index (BMI), insulin levels, and waist circumference.
Distance
The distance can vary by individual walking pace. The American Heart Association (AHA) recommends 150 minutes of moderate-intensity aerobic (cardio) activity per week. Power walking can meet this criteria.
People who power walk typically walk at a 13- to 15-minute mile. If you aim for at least 30 minutes of daily activity to meet the AHA goal, you would walk about 2 miles a day. However, if you are just beginning to power walk, experts advise starting slowly and increasing your distance gradually to avoid injury.
Power Walking vs. Brisk Walking
While the terms "power walking" and "brisk walking" are often used interchangeably, they are two different techniques. Precise definitions can vary by person and fitness level. For most people:
Power walking involves a pace of 4 to 5.5 mph with an emphasis on proper form and body posture.
Brisk walking occurs at 3 to 4.5 mph and isn't defined by technique.
Safety Tips
You can reduce your chances of injury and other complications while power walking by following these safety tips.
Precautions to Prevent Physical Injuries
Include a period of warm-up and cooldown stretches that target the following areas:
Shoulders
Calves
Chest
Back
Drink water before and after walking to prevent dehydration. Bring water with you if you are walking for longer than 30 minutes.
Focus on maintaining proper form, balance, and body alignment while power walking.
Protect Your Personal Safety
To protect your personal safety:
Wear a high-visibility reflective vest, tape, or similar items to ensure you are visible to passing cars, especially in the dark or during other times of poor visibility.
At night, carry and use a flashlight or headlamp to allow you to see potholes, sidewalk gaps, and other walking hazards.
When walking in an area without sidewalks, walk facing traffic as far away from traffic as possible.
Keep your head up and ears open to remain aware of your surroundings. Keep your earbuds or headphones in transparency mode, or consider using just one to allow your free ear to pick up any noises.
Tell someone your planned route and when you will be due back, and take a fully charged cell phone with you.
Select Proper Gear
To select proper gear:
Select a well-fitting, flexible, but supportive shoe fitted to your largest foot if one foot is larger than the other. Running shoes may be more appropriate for power walking than walking shoes.
Replace shoes after 500 miles of wear, when their support can deteriorate.
Wear moisture-wicking socks from fabrics like nylon, merino wool, or polyester, which can transfer moisture away from your skin.
Avoid 100% cotton socks that can hold moisture in, trapping it against your skin. This can lead to blisters.
Dress in layers and choose a material that wicks away sweat. This will help prevent overheating.
Learn More: If Walking Is the Only Exercise You Do, Is That Enough to Stay Healthy?
Summary
Power walking involves walking briskly while paying attention to posture, arm motion, and stride. When done with proper form, this aerobic exercise provides a range of physical and mental health benefits.
Taking sensible precautions can help reduce your risk of injuries and other dangers when power walking. If you have a chronic health condition, consult your healthcare provider before you start power walking or any other new training program.
Read the original article on Verywell Health.
