Brisk walking is an effective form of physical activity. It is not strolling or even walking at a moderate pace. It’s walking faster than both but not as fast as a full run. It is low impact, requires minimal equipment and can be done at any time during the day. Perfect for those reading this who fall onto the lazy-side of the exercise spectrum!
How Do You Brisk Walk?
The correct form of brisk walking is to stand up with a straight back, bend your elbows and completely relax your shoulders. Look ahead of you and begin to walk heel to toe. Move your arms backwards and forwards as you walk. Make sure your hands are not clenched; keep them relaxed.
In order to achieve the positive results from it, it must be done correctly. Here are 5 key components to take into account when brisk walking:
1. The Efficient Way
Start off by walking, and gradually increase the pace with time
Warm up or cool down with a slow walk.
Carry and drink water while you walk. Read the recommended amount here.
Take small, easy steps and make sure your heels touch the ground before your toes.
Walk on soft surfaces such as grass instead of concrete. This will help absorb the impact.
2. Efficient Time
Fresh air and green surrounds are vital. Avoid busy roads and traffic hours. You will not experience the full effects if you are in taking more carbon dioxide than oxygen.
The energy consumption is consistent regardless of the time of day, so go according to your convenience.
It is best to not eat for an hour before your brisk walk, but fruits or fresh juices are okay.
3. Efficient Speed
Maintain a moderately intense pace for 15 minutes per mile.
4. Efficient Clothing
It is best to avoid tight clothing, so dress lightly. Dressing to warmly can increase sweating and result in a rise in body temperature. This can cause skin irritations.
Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn if your location is hot.
If you wear a weighted vest while brisk walking, will you burn more calories?
If you are able to maintain a consistent pace, then you will typically burn more calories, until you become accustomed to the added weight load. For best results whilst using a weight vest, increase your walking pace.
5. Efficient Footwear
Wrong footwear or walking action can cause foot or shin pain, blisters and other injuries, therefore, it is important to wear shoes that fit perfectly and have the appropriate heel and arch support.