Table of ContentsView AllTable of ContentsBenefitsHow to Power WalkSafety Tips
Table of ContentsView All
View All
Table of Contents
Benefits
How to Power Walk
Safety Tips
Power walking is an exercise technique that involves walking rapidly at a rate between normal walking and jogging. It is defined as walking at a pace of 4 to 5.5 miles per hour (mph), a rate equal to a 13- to 15-minute mile.
Power walking stresses form, arm motion, andspeed to boost the natural benefits of walking. However, it is not as technically demanding as race walking, an Olympic track and field sport.
When done the right way, power walking is a safe aerobic workout. It promotes cardiovascular health, joint health, and mental well-being.
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Why Is Power Walking So Good for You?
Power walking is a natural form oflow-impact exercise. It is a great full-bodyaerobic activitythat can help improve your physical and mental health with little risk of injury. Research indicates that walking at a brisk pace can offer health benefits that are comparable to running.
Here are some reasons that power walking is so good for you:
How Walking Can Help You Lose Weight
A Word From VerywellConsult a healthcare provider before starting an exercise routine, especially if you are currently sedentary or have medical problems.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
Consult a healthcare provider before starting an exercise routine, especially if you are currently sedentary or have medical problems.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Consult a healthcare provider before starting an exercise routine, especially if you are currently sedentary or have medical problems.
—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Power Walking 101: How to Do It Correctly
Watch Your Posture
Swing Your Arms Gently
To maintain proper form while power walking, keep your arms at 90 degrees. Swing your arms gently forward and backward from your shoulders, with the opposite arm and leg moving at the same time. This naturally stabilizes and propels you forward when you walk.
Swinging your arms gently also helps you conserve energy and get the most from your power walk. It takes more effort to hold your arms straight to your side than to swing them in a natural way.
Naturally but intentionally pumping your arms while you walkincreases the aerobic benefitof walking. It also helps you develop muscle strength and control in your chest, arms, and back while you walk.
As you walk, hold your hands closed but relaxed, like cradling an egg. Avoid crossing your hands over the center of your body to maintain streamlined arm swinging.Also, your hands should not come up farther than your breastbone as you swing them.
Land on Your Heel
Proper power walking starts with a solid foot strike, with a step that lands on your heel. Roll through your entire foot, from your heel strike to the ball of your foot to the final push-off with your toes. This involves your ankle in the complete range of motion. Avoid landing flat-footed with a thud.
Use Short Strides
When you power walk, avoid long overstrides (your lead foot striking the ground far in front of your body). Think of pushing off with the back foot rather than overextending the lead foot.
Long overstrides can increase the impact of your steps on your joints and slow you down. Instead, aim for smooth, short strides that will reduce the risk of joint irritation and injury.
Distance
People who power walk typically walk at a 13- to 15-minute mile. If you aim for at least 30 minutes of daily activity to meet the AHA goal, you would walk about 2 miles a day. However, if you are just beginning to power walk, experts advise starting slowly and increasing your distance gradually to avoid injury.
Power Walking vs. Brisk Walking
Precautions to Prevent Physical Injuries
Include a period of warm-up and cooldown stretches that target the following areas:
Drink water before and after walking to preventdehydration. Bring water with you if you are walking for longer than 30 minutes.
Focus on maintaining proper form, balance, and body alignment while power walking.
Protect Your Personal Safety
To protect your personal safety:
Select Proper Gear
To select proper gear:
If Walking Is the Only Exercise You Do, Is That Enough to Stay Healthy?
Summary
Power walking involves walking briskly while paying attention to posture, arm motion, and stride. When done with proper form, this aerobic exercise provides a range of physical and mental health benefits.
Taking sensible precautions can help reduce your risk of injuries and other dangers when power walking. If you have a chronic health condition, consult your healthcare provider before you start power walking or any other new training program.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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