According to a report published in the American Journal, brisk walking induces happy hormones in the body, which not only uplifts one's mood but also keeps stress and anxiety at bay.
Not just for mental, but for physical health as well, brisk walking is very beneficial. Studies related to the same have shown that people who do brisk walks every day are at a lower risk of suffering from obesity, heart diseases, metabolism disorders, neurological disorders as well as diabetes.
What Is Brisk Walking?
The Centers for Disease Control and Prevention (CDC) explains that a brisk walk is a moderate or fast-paced walk, which causes sweating and increases heart rate. In simpler words, a brisk walk is something that falls under walking and running. This particular walk requires a person to walk at a maximum speed of 4.5 mph.
Benefits Of Brisk Walking
As per a report published in the year 2017, walking at a fast pace can have a positive impact on health and it also helps in increasing the level of physical and mental activity of a person. The authors of the research, according to the results, claimed that more health benefits can be seen if a person walks at a fast pace or at least at a speed of 3 mph, for 10 mins every day. A 2018 study collected survey data from more than 50,000 English and Scottish walkers and examined the effects of their walking speed on their health. It was concluded that average or fast walkers may have a lower risk of death from all causes or heart disease than those who walk at a slower pace.
Brisk walking can also be beneficial for brain health. A study done in 2014 found that there was a rise in the levels of the hippocampus in old women, in whom symptoms of mild cognitive impairment were seen, who walked at a fast pace twice a week for 6 months. Although researchers stress on studying more about the same to strongly support the aforementioned conclusions.
Some more benefits of brisk walking include:
- Brisk walking instantly improves the blood circulation in the body. Due to which oxygen and other essential nutrients reach the brain cells in a better way.
- Research published in the Nigerian Journal claimed that walking every day enhances the metabolic functions of the body and the risk of metabolic syndrome is lessened. Brisk walking for 5 days a week not only reduces weight quicker, but it also keeps many diseases at bay. If you walk for 30 mins every day, your metabolism functions faster and you can burn around 150 calories.
- According to a 2017 report, 10 minutes of brisk walking a day can help physically inactive and obese people reach a moderate weight. However, research has also said that only brisk walking will not help in weight loss. If a person wants to lose weight, he needs to consider his daily dietary choices and caloric intake as well.
- If you go for a brisk walk 5 days a week then your risk of having diabetes is reduced by 12 percent.
- According to research, the risk of heart disease is reduced by 35 percent in those who walk briskly for about 15-16 kilometers a week.
- Brisk walking helps your arteries expand and contract in a better way, which keeps you healthier and your blood pressure under control.
- Brisk walking pressurizes your bones, which helps your bones get essential nutrients and your bones stronger.
How Many Calories Do You Burn?
Calories burned by brisk walking can vary depending on a person's weight and other factors. Similarly, different activities can burn different amounts of calories. According to a list published in Medical News, the average number of calories burned per hour in different activities is as follows:
- Walking at 3 mph- 280
- Walking at 4.5 mph- 460
- Running or jogging- 590 mph
- Aerobics- 480
- Weightlifting (Light Workout)- 220
- Cycling (over 10 mph)- 590
- Swim (slow freestyle lap)- 510
Also Read: Walking 7000 Steps A Day Can Reduce Your Risk Of Death
