From the Guidelines
Brisk walking is considered a moderate-intensity exercise, as it allows for uninterrupted conversation while elevating heart rate, and is recommended for at least 150 minutes per week. This form of exercise provides significant health benefits, including improved cardiovascular fitness, better weight management, reduced risk of chronic diseases like type 2 diabetes and heart disease, and enhanced mental wellbeing 1. The American Heart Association and other organizations recommend at least 150 minutes of moderate-intensity aerobic physical activity per week, which can be achieved through brisk walking, to improve glycemic control and reduce the risk of cardiovascular disease 1.
Some key points to consider when incorporating brisk walking into your daily routine include:
- Aim for at least 150 minutes of brisk walking per week, ideally spread across multiple days
- Incorporate brisk walking into your daily routine by taking longer routes during errands, using stairs instead of elevators, or scheduling dedicated walking sessions
- Brisk walking requires no special equipment beyond comfortable shoes and can be done almost anywhere, making it an accessible form of exercise for most fitness levels and age groups
- In addition to brisk walking, other forms of moderate-intensity exercise, such as cycling, swimming, and dancing, can also be beneficial for overall health and wellbeing 1.
Overall, incorporating brisk walking into your daily routine can have a significant impact on your overall health and wellbeing, and is a recommended form of exercise for adults of all ages and fitness levels.
From the Research
Moderate-Intensity Exercise
The current guidelines recommend moderate-intensity exercise, which is approximately 3.0–5.9 METs, for 150 minutes per week.
Brisk Walking as Moderate-Intensity Exercise
- Brisk walking is considered a moderate-intensity exercise, as it has been identified as an activity that meets the American College of Sport Medicine/Centers for Disease Control and Prevention recommendations for moderate intensity exercise 2.
- Studies have shown that brisk walking can improve metabolic syndrome in overweight male employees, with significant associations with decreases in waist circumference and triglyceride, and increases in high-density lipoprotein cholesterol 3.
- Brisk walking has also been shown to alleviate motor symptoms and promote functional, gait, and balance performance in people with Parkinson's disease 4.
- Inactive adults have been found to walk at a higher cadence during "brisk" walking, compared to walking at a metronome-guided moderate pace, with energy expenditure during brisk walking being higher than 3 METs 5.
- Older adults who report walking briskly for exercise have been found to walk at a pace considered moderate or greater in absolute intensity, with 98% of men and 97% of women having an observed walking speed equivalent to 3 or more METs 6.
Key Findings
- Brisk walking is a form of moderate-intensity physical activity that can be readily attained by the majority of individuals.
- Brisk walking has been associated with various health benefits, including improvements in metabolic syndrome, motor symptoms, and functional performance.
- The self-selected brisk walking pace of inactive adults and older adults has been found to be at an intensity that is considered moderate or greater.