What Does Brisk Walking Mean?
Brisk walking is a faster-paced form of walking that boosts heart health, aids weight loss, and improves mental well-being. Learn its benefits, how to do it properly, and tips to get started safely.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 24th Jul, 2025
Introduction
Walking is one of the simplest and most effective forms of exercise, and brisk walking takes it a step further by making it more beneficial for your health. But what exactly does brisk walking mean? How is it different from regular walking, and why should you consider adding it to your daily routine?
In this article, we’ll break down everything you need to know about brisk walking; its meaning, benefits, how to do it correctly, and tips to make it a part of your healthy lifestyle.
What Is Brisk Walking?
Brisk walking is a moderate-intensity aerobic exercise where you walk at a faster pace than usual; fast enough to raise your heart rate and make you breathe harder, but not so fast that you can’t hold a conversation.
How Fast Is Brisk Walking?
- A general guideline is 3 to 4.5 miles per hour (mph) (about 100 steps per minute).
- If you’re using a fitness tracker, aim for a heart rate between 50-70% of your maximum heart rate (which is roughly 220 minus your age).
- You should feel slightly breathless but still be able to talk in short sentences.
How Is It Different from Regular Walking?
Consult a Top General Physician for the best advice
Consult a Top General Physician for the best advice
Benefits of Brisk Walking
Brisk walking offers numerous health benefits, making it an excellent exercise for people of all ages. Here’s why you should consider making it a habit:
1. Improves Heart Health
- Lowers risk of heart disease and stroke.
- Helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
- Regulates blood pressure.
2. Aids in Weight Management
- Burns more calories than regular walking (about 200-300 calories per hour).
- Helps maintain a healthy weight when combined with a balanced diet.
3. Boosts Mental Well-being
- Releases endorphins, reducing stress and anxiety.
- Improves mood and helps fight depression.
- Enhances cognitive function and memory.
4. Strengthens Muscles & Bones
- Tones leg, core, and back muscles.
- Reduces the risk of osteoporosis by improving bone density.
5. Lowers Risk of Chronic Diseases
- Helps control blood sugar, reducing the risk of type 2 diabetes.
- May lower the risk of certain cancers (e.g., breast and colon cancer).
How to Start Brisk Walking?
If you’re new to brisk walking, follow these steps to get started safely:
1. Warm-Up First
- Start with 5 minutes of slow walking to prepare your muscles.
- Do gentle stretches for your legs and arms.
2. Maintain Proper Posture
- Keep your head up, shoulders relaxed, and back straight.
- Swing your arms naturally (bent at 90 degrees).
- Land on your heel and roll through to your toes.
3. Find Your Ideal Pace
- Start at a comfortable speed and gradually increase it.
- Use the "talk test": If you can talk but not sing, you’re at the right pace.
4. Gradually Increase Duration
- Begin with 10-15 minutes per session, then slowly increase to 30-60 minutes.
- Aim for at least 150 minutes per week (as recommended by WHO).
5. Cool Down & Stretch
- Slow down for the last 5 minutes to lower your heart rate.
- Stretch your calves, hamstrings, and hips to prevent stiffness.
Tips to Make Brisk Walking More Effective
Here are some tips to make brisk walking more effective:
1. Wear the Right Shoes
- Choose comfortable, supportive walking shoes with good cushioning.
2. Stay Hydrated
- Drink water before and after your walk, especially in hot weather.
3. Track Your Progress
- Use a pedometer, fitness tracker, or smartphone app to count steps and monitor speed.
4. Walk with a Friend or Pet
- Makes it more enjoyable and keeps you motivated.
5. Add Intervals
- Alternate between 1-2 minutes of brisk walking and 1 minute of slow walking to boost intensity.
Who Should Be Cautious with Brisk Walking?
While brisk walking is generally safe for most people, those with certain conditions should consult a doctor first:
- Severe heart or lung conditions
- Recent surgery or injury
- Severe arthritis or joint pain
If you experience chest pain, dizziness, or extreme shortness of breath, stop immediately and seek medical advice.
When to See a Doctor?
If you’re unsure whether brisk walking is right for you, or if you have any health concerns, it’s best to consult a doctor. You can book a consultation or health check-up on Apollo 24|7 to get personalized advice.
Conclusion
Brisk walking is a simple, free, and highly effective way to improve your overall health. Whether you want to lose weight, strengthen your heart, or boost your mood, adding 30 minutes of brisk walking daily can make a big difference.
Consult a Top General Physician for the best advice
Consult a Top General Physician for the best advice
Dr. J T Hema Pratima
General Practitioner
9 Years • MBBS
Chennai
Apollo 24|7 Clinic - Tamilnadu, Chennai
(250+ Patients)
Dr Summaiya Banu
General Practitioner
8 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
(150+ Patients)
Dr. Mohammed Huzef Ul Arifeen
General Practitioner
3 Years • MBBS
Hyderabad
Apollo 24|7 Clinic - Telangana, Hyderabad
Dr. Siri Nallapu
General Practitioner
5 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Suraja Nutulapati
General Physician/ Internal Medicine Specialist
10 Years • MBBS, MD (Internal Medicine)
Hyderabad
Apollo 24|7 Clinic, Hyderabad
(850+ Patients)
Consult a Top General Physician for the best advice
Dr. J T Hema Pratima
General Practitioner
9 Years • MBBS
Chennai
Apollo 24|7 Clinic - Tamilnadu, Chennai
(250+ Patients)
Dr Summaiya Banu
General Practitioner
8 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
(150+ Patients)
Dr. Mohammed Huzef Ul Arifeen
General Practitioner
3 Years • MBBS
Hyderabad
Apollo 24|7 Clinic - Telangana, Hyderabad
Dr. Siri Nallapu
General Practitioner
5 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Suraja Nutulapati
General Physician/ Internal Medicine Specialist
10 Years • MBBS, MD (Internal Medicine)
Hyderabad
Apollo 24|7 Clinic, Hyderabad
(850+ Patients)
