Back in our younger days, most of us were probably avid runners. From running track and cross country to participating in 5k mud runs or color runs for great causes, we pushed ourselves to achieve new levels of fitness. However, all that high-impact running has taken a toll on our knees over the years. This is where power walking comes in, providing a low-impact alternative to running that offers many benefits without the risks.

What is Power Walking?

Power walking, sometimes referred to as speed walking, is more than just a brisk walk. When power walking, you walk at a speed that’s faster than the natural pace for walking. A normal walking pace for most people is around 3 mph. But when power walking, the goal is to aim for anywhere between 4 to 5.5 mph. The key is to make sure that at least one foot is in contact with the ground at all times, even if you’re standing still.

During power walking, your heart rate increases. The number of calories burned by power walking can be the same as running without all the high impact on your joints! This is because power walking emphasizes longer strides and arm movements, which burns more calories without the same pounding on your joints as running.

Power Walking vs. Running

Running can provide you with many health benefits, and it is often more affordable than other types of workouts. It promotes fitness and effectively burns more calories than other activities. However, running is a high-impact exercise that can often lead to injuries if you’re not careful, and it won’t do much for developing your upper body. Runners can develop numerous injuries quickly from all the impacts on their feet, knees, ankles, and other joints.

On the other hand, power walking is low-impact and doesn’t require the same shock absorption from your feet and legs that running does. This means that power walking is safer and less likely to cause injuries, especially for those with previous joint issues or injuries.

Power Walking vs. Jogging

Power walking or speed walking is different from jogging in that it’s a faster-paced version of walking that incorporates arm movements and longer strides. Power walking offers all the same cardiovascular benefits as jogging or running, without the added joint stress. It can be done by people of all ages and fitness levels and can help improve overall health.

Benefits of Power Walking

Power walking provides several benefits that make it an excellent exercise option for those looking to get fit.

Improved Cardiovascular Health

Power walkers have increased heart rates, especially when done at a moderate to high intensity level. Increased heart rate is excellent for combatting heart disease and other chronic illnesses such as diabetes and cancer. According to the American Cancer Society, an observational study shows that taking more steps each day is linked with living longer.

Reduced Risks

Power walking at 4.5 mph for an hour would burn the same amount of energy as a 30-minute run without all the impact on your joints. This makes power walking the perfect exercise for individuals of all ages and fitness levels. While power walking and regular walking work the quadriceps, hamstrings, calf muscles, and hip abductors, power walking also tones the shoulders, upper back, and glutes! Power walking helps burn calories while toning your muscles more than a regular walk would. It is even a great core workout. The more intense you move your arms during power walking, the more you can engage your entire body, challenging your balance and stability.

Improved Bone Health

Power walking is also good for your bones. A recent study in the American Journal of Preventative Medicine found that an hour per day of moderate-intensity exercise like power walking prevents disability in people who have symptoms of joint problems in their lower extremities. The faster, farther, and more frequently you walk, the greater the benefits!

How to Power Walk

It’s important to use proper form and posture while power walking. This helps prevent injury and ensures you can keep up the proper pace. Maintain proper posture by keeping your eyes looking straight ahead, your shoulders back, your head upright, and your gaze set about 20 feet ahead. If you realize your posture is off or you’re slumping forward, correct your posture immediately, even if it means slowing down. The better posture you can maintain, the faster you can walk, and the more steps you can get.

Starting Your Routine

If you’re new to exercise or increasing the intensity of your walks, start slowly and gradually. Even a regular walk will help you burn calories and improve cardiovascular fitness. Once you’re comfortable with a regular walking pace, you can gradually increase your pace to power walking levels.

When it comes to exercise routines, the duration and intensity depend on your schedule. Ideally, 30 minutes of power walking three days per week is a great starting point. Adding intervals can also help you burn more calories during and after your workout. Pick a landmark in the distance, like a stop sign, and walk at a faster pace where talking becomes difficult until you get to it. Then, alternate between easy and harder efforts. Walk with a friend or colleague to make it more enjoyable or walk somewhere beautiful to make it restorative.

Tips for Implementing a Power Walking Routine:

1. Get the right gear

Unlike running shoes, which may be slightly thicker at the heel, your shoes should have good arch support and a flat sole.

2. Make sure you’re visible

Walk on a path or sidewalk where you’re safe from traffic. If you’re walking at dusk or in the dark, use reflective tape or clothing, or bring a flashlight.

3. Make it fun

Walk with a friend or colleague or walk somewhere you find beautiful and restorative. Walk while listening to music you like – just make sure you can also hear traffic sounds. Do whatever makes it fun for you!

4. Know the terrain

To keep from falling, notice any uneven places and step up or down appropriately.

Conclusion

Power walking is a low-impact exercise that provides several benefits, including improved cardiovascular health, reduced risks, and improved bone health. It’s easy to do and requires no expensive equipment or gym memberships. You can do it in any open area at your own pace, with or without a friend. Experiment with different routes and terrains, and make it enjoyable by listening to music or walking in beautiful surroundings. Implement a power walking routine today and start feeling healthier and fitter!