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Power Walking: The Benefits of Walking at a Faster Pace

by | Mar 13, 2023 | Fitness | 0 comments

Walking is a great way to get exercise and improve your overall health. But did you know that walking at a faster pace can provide even more benefits? Power walking, also known as speed walking, is a low-impact exercise that can improve cardiovascular health, burn calories, and tone muscles. In this article, we’ll explore the benefits of it and provide tips on how to incorporate this activity into your fitness routine.

What is Power Walking?

Power walking is a type of walking that involves walking at a faster pace than your normal walking speed. While there is no one-size-fits-all definition of power walking, it generally involves walking at a pace of 4-5 miles per hour, which is faster than a leisurely stroll but slower than running. It is a low-impact exercise that can be done anywhere and requires no special equipment.

Benefits of Power Walking

  1. Improved cardiovascular health: It is a great way to improve cardiovascular health by getting your heart rate up and increasing blood flow. Regular power walking can lower your risk of heart disease, stroke, and high blood pressure.
  2. Burns calories: It is a great way to burn calories and lose weight. Walking at a faster pace burns more calories than walking at a leisurely pace. According to the American Council on Exercise, a 150-pound person can burn up to 200 calories in 30 minutes of power walking.
  3. Tones muscles: It can help tone the muscles in your legs, hips, and core. By walking at a faster pace, you engage more muscles and provide resistance, which helps to tone and strengthen them.
  4. Low-impact exercise: It is a low-impact exercise that is easy on your joints. Unlike running, it puts less stress on your knees and ankles, making it a great option for people with joint pain or injuries.
  5. Mental health benefits: It is also great for your mental health. Walking at a faster pace can release endorphins, which can improve your mood and reduce stress and anxiety.

Tips for Power Walking

  1. Warm up: Before you start it, warm up by walking at a leisurely pace for a few minutes. This will help prepare your muscles and prevent injury.
  2. Focus on form: To get the most out of it, focus on proper form. Keep your head up, shoulders relaxed, and arms swinging naturally at your sides. Your feet should land heel first and roll forward to push off with your toes.
  3. Increase your speed gradually: If you’re new to power walking, start by walking at a brisk pace for a few minutes and gradually increase your speed. This will help you build endurance and avoid injury.
  4. Use proper footwear: Wear comfortable, supportive shoes that fit well and provide good traction. This will help prevent blisters, sore feet, and other foot injuries.
  5. Incorporate hills: To increase the intensity of your power walking workout, incorporate hills into your route. Walking uphill engages more muscles and burns more calories.


Power walking is a great way to improve your overall health and fitness. By walking at a faster pace, you can improve cardiovascular health, burn calories, and tone muscles. With proper form and technique, it is a low-impact exercise that is easy on your joints and can be done anywhere. So, the next time you go for a walk, try picking up the pace and see how power walking can benefit you!

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