Brisk Walking: A Low-Impact Exercise with High Impact Benefits
For those looking for an exercise that is less demanding on the joints than running, brisk walking might be the perfect fit. According to personal trainer Marta Fovana, brisk walking is suitable for individuals of all fitness levels, making it an ideal workout for those looking for a maintenance regimen or individuals recovering from an injury.
Fovana recommends starting with at least two brisk walking sessions per week, lasting between 30 to 40 minutes each. For beginners, the goal is to gradually increase the duration and intensity of the walks.
To get started on a brisk walking routine, Fovana suggests walking at a pace of around 4.5-5 km per hour for 10 minutes and gradually increasing the duration by 5 minutes at each workout. As one progresses, the aim is to reach a pace of 7-7.5 km per hour for a half-hour training session.
While brisk walking may appear to be a leisurely activity, maintaining the correct posture is crucial to reap its full benefits. This includes maintaining a straight spine, soft shoulders, and using a wider step than normal.
The benefits of brisk walking extend beyond weight loss and reduced body fat, as it also targets various muscle groups, improves posture and coordination, and promotes cardiovascular health. Additionally, it can aid in releasing tensions and decreasing stress, leading to better mood, sleep, cognitive abilities, and memory.
However, Fovana emphasizes the importance of warming up before a brisk walk to avoid potential injuries. The warm-up process includes preparing ankles, warming up calves, and loosening knees.
Overall, brisk walking offers a range of benefits for individuals of all fitness levels and is a simple yet effective way to improve overall health and well-being.