Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Pick up the pace to do some brisk walking and you will build stamina, burn excess calories and make your heart even healthier.
We covered 10 benefits of brisk walking in an earlier article which you can read by clicking the link.
In addition to the benefits of brisk walking, there is more good news: you do not have to walk for hours to stay fit.
All it takes is 10-30 minutes of brisk walking a day – and it counts towards your recommended 150 minutes of weekly exercise.
What do you need to get started?
A pair of comfortable trainers with adequate support for your ankles and heel. In case, you are walking to work, it’s a smart option to invest in a pair of comfy shoes and change once you get to your workplace.
Don’t forget to hydrate! Bring a bottle of water if you’re taking a longer walk. Some healthy snacks, are handy to have too.
Brisk Walking Speed
A brisk walk is about 3 miles an hour. But how do you know if you’re walking at the right speed? Easy! If you can still talk but can’t sing the words to a song, you’re brisk walking.
Experts recommend intermittently slowing and speeding up your pace to help burn more calories.
If you’d describe yourself as an inactive person, but can walk without difficulties, try increasing your walking distance gradually. It’s best practice to ease yourself into brisk walking to test the limitations of your body.
How to Stay Motivated For Brisk Walking
Make walking a habit
The easiest way to walk more is to make walking a habit. Think of ways to include walking in your daily routine. How about walking to work or at least part of your journey to walk?
Walk whenever possible; to the shop, use the stairs instead of the lifts at work or escalators in the shopping centre. How about encouraging the kids to go on a nature walk at the weekend or recruit a friend so you can push one another?
Music helps too
Walking while listening to music can take your mind off the effort. It can also get you into a rhythm and help you walk faster. You’ll be surprised at how fast the time goes when you’re walking to your favourite tunes.
Variety is important. Don’t get bored with the same walking route. Come up with some new ones and check the countryside too. It’s always fun walking through a different park, by the canal, riverside paths, commons, heaths and nature reserves.
Walking in a group is a great way to start walking, make new friends and stay motivated. Check out some of the ideas for organised group walks for health, and getting around for people of all ages, backgrounds and levels of fitness.