Vigorous-intensity:Īccording to the American Heart Association, the target heart rate during vigorous-intensity activities is around 70%-85% of your MHR. One way to assess this is by doing the talk test - you should be able to talk but not sing during the workout. Moderate-intensity:Īccording to the American Heart Association, the target heart rate while performing moderate-intensity activities is around 50%-70% of your MHR. Brisk walking is a moderate-intensity cardio activity. To achieve health benefits by walking, it is recommended to walk at a “brisk” pace. Additionally, Nordic walk increases the strides, and so can be useful for patients with diseases affecting their gait.Īlso read: Can Walking Help In Weight Loss? How fast and how long should you walk for health benefits? It also acts as a brilliant stress-buster. Nordic walking can help in losing weight, toning your muscles, improving bone and joint strength and cardio-respiratory health. It helps to achieve balance and a faster pace on inclined surfaces. The poles engage the upper body, core, and legs in the workout due to the propelling movement. It is the kind of walk wherein you are brisk walking but using the poles to push your body forward. Nordic walking is like mimicking cross country skiing using Nordic poles. Chi walking can help in improved physical and mental mindfulness, the balance between upper body and lower body and flexibility of the joints, and in strengthening the core muscles. It involves mindfulness to focus on the alignment of the body and motivates participants to explore a spiritual way of workout. This way your body is balanced and the core is engaged. So, when the movement initiates from the center, the core muscles are working instead of the muscles of the legs. In Chi walking, the body weight is in the center of the body rather than on the leading foot. Chi walkingĬhi walk specifically focuses on the form and is used to improve posture, strengthen core muscle, relax tensed muscles, increase flexibility, and attain cardiovascular fitness. Power walking can help in weight loss, and managing blood glucose levels, cholesterol levels, and hypertension. Sometimes, weights are also added for functional resistance to the ankles and hands. Shorter strides are incorporated to walk faster. The arms should ideally be bent at 90° and swing with opposite arms and legs going forward. This walk emphasizes on correct body posture with eyes forward, shoulders back, head upright and belly button pulled in to engage your core. Power walking is an advanced version of brisk walking. It does not need any special equipment - all you need is a good pair of walking shoes and some music, if you wish. Brisk walking on a regular basis offers many health benefits such as weight loss, improved cardiovascular health, and better management of blood pressure and blood sugar levels.
It is a moderate-intensity cardio activity, typically performed at a target heart rate within the range of 50% to 70% of your maximum heart rate (MHR). Brisk walkingīrisk walking is one of the most effective forms of cardio exercise, where you walk faster than your usual walking speed. Slow walking may also help in relieving stress, recovering from other higher intensity activities like running and strength training, and feeling energized overall. It can be a good way for people to start a walking routine, and slowly build up their pace and exercise intensity. Walking at a slow pace tends to reduce the load on the knee joints and can be beneficial for people who are at high risk for knee injuries.
This activity is generally performed in a calm and relaxed manner. It could include walking with your pet or just observing the nature around you. Leisure walking or strolling is a recreational activity performed at a slow pace. Walking is a low-impact aerobic activity with many variants to help you achieve your goals. So, let’s understand the different types of walking. But all these benefits of walking are a function of walking speed, the surface on which you walk, and individual factors such as age, gender, height, and fitness level. It helps in burning calories, strengthening your heart muscles, controlling diabetes and arthritis, and boosting your immunity, energy, and mood, which all add to a healthy life. There are different types of walks that you can add to your training.
Walking offers countless benefits to people of all age groups.
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