From the Guidelines
Brisk walking is considered a moderate-intensity exercise, as it allows for uninterrupted conversation and is characterized by a pace of 5-7 km/h, which is sufficient to elevate heart rate and breathing while still enabling conversation. According to the most recent and highest quality study 1, moderate-intensity exercise is defined as aerobic activity that can be conducted whilst having an uninterrupted conversation, and brisk walking is listed as an example of such activity. This is consistent with other studies, such as 1, which states that brisk walking is a moderate-intensity exercise corresponding to approximately 40-60% of VO2max.
Key Characteristics of Brisk Walking
- Pace: 5-7 km/h (3-4.5 mph)
- Intensity: Moderate, allowing for uninterrupted conversation
- Benefits: Strengthens cardiovascular system, burns calories, improves muscle endurance, and reduces risk factors for chronic diseases
Recommendations for Brisk Walking
- Aim for at least 150 minutes of brisk walking per week, ideally spread across multiple days
- Incorporate brisk walking into daily routine, such as during lunch breaks or after dinner
- Consider combining brisk walking with other forms of exercise, such as resistance training, for added health benefits
Overall, brisk walking is a valuable and accessible form of exercise that can be incorporated into daily life to improve overall health and reduce the risk of chronic diseases, as supported by studies such as 1 and 1.
From the Research
Classification of Physical Activity
- Physical activity can be classified by rate of energy expenditure: light intensity 1-3 METs, moderate 3-6 MET's, vigorous 6-9 MET's, very vigorous >9 MET's 2
Brisk Walking as Moderate Intensity Exercise
- Brisk walking is considered a moderate-intensity exercise, with recent physiological studies demonstrating that it provides strenuous enough exercise for cardiovascular training in most adults 3
- Epidemiologic data suggest that as little as 30 minutes per day of moderate-intensity physical activity, including brisk walking, reduces the incidence of clinical cardiovascular events in men and women 4
Health Benefits of Brisk Walking
- Brisk walking has been shown to reduce anxiety and tension, aid in weight loss, improve cholesterol profile, help control hypertension, and slow the process of osteoporosis 3
- Regular walking may also reduce the risk of chronic diseases such as obesity, diabetes, osteoporosis, cardiovascular diseases, and cancer 2
Recommendations for Physical Activity
- Adults should do at least 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity 5
- Brisk walking can be a part of this recommended physical activity, with benefits seen in as little as 30 minutes per day 4