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We all know that regular exercise has huge health benefits, but it’s sometimes challenging to find a form of exercise that we really enjoy and feel motivated to do regularly. If you’re looking to raise your heart rate without doing something as strenuous as running, you might be interested in power walking.
Not only does power walking have huge health benefits, but it’s also free and accessible, and it can be great fun. Whether you’re looking to work on your fitness, get some fresh air, or simply clear your head, power walking can be a great place to start.
Here’s why this exercise is so good for you and how you can get started.
What is power walking?
First things first – what actually is power walking and how does it differ from regular walking?
Power walking is an aerobic walking exercise that focuses on speed and arm motion. Unlike regular walking, you need to walk at a brisk pace with a specific technique. A gentle jog starts around 5mph, so a power walking pace is generally between 4 and 5 mph – though if you’re new to power walking, you might want to start slower.
Despite being a gentler form of exercise, it’s considered to be just as beneficial for your health as running. It gets your blood pumping and can burn just as many calories.
The key difference is that power walking is low-impact and places far less pressure on your joints, which is a big reason why it’s so popular. Plus, because it’s less intense than something like running and you don’t get too out of breath, it’s a great activity to do with a friend while enjoying a catch-up.
The benefits of power walking
Because walking is so simple, its benefits sometimes aren’t fully appreciated. Even walking for five or 10 minutes at a time has powerful benefits – and research suggests that every hour you spend walking can add two hours to your life.
So what are some proven benefits of power walking? It can…
- Help you lose weight, especially around your mid-section.
- Reduce the risk of high blood pressure, high cholesterol, and diabetes.
- Lower the risk for several types of cancer.
- Improve bone health. One study found that an hour of daily power walking improves joint problems, and another found that power walking for four hours a week reduces the risk of hip fracture by 41%.
- Boost mental functioning, memory, and decision-making skills.
- Improve anxiety, depression, and self-esteem.
Power walking technique explained
If you want to give power walking a try, it can help to have a good idea about what sort of technique to use before you set off. Technique can be practised and developed over time, so try not to worry too much about getting it perfect from the start.
Here are some of the key things to keep in mind…
- Warm up. You might not be running at full speed, but warming up your muscles beforehand reduces the risk of injury. Walking at a normal pace for around 10 minutes is a suitable warm-up.
- Watch your posture. A common mistake people make when power walking is slumping forward. This can slow you down and make it harder to take big breaths. Maintaining an upright posture and standing tall allows you to walk fast and helps protect you from injury. Pull your stomach in to engage your core, relax your shoulders, and keep your head upright and eyes forward.
- Take normal strides. Try not to lengthen your stride as you quicken your pace, as this makes your technique less effective. With each step, land on your heel and roll your foot towards your toes to propel you forward. It helps to squeeze your glutes while you walk, too, as this puts a spring in your step and forces your muscles to work harder.
- Relax your hips. Try to move them forward rather than side to side, as this improves their flexibility and helps you quicken your pace without straining your lower back.
- Keep your arms active. Swinging them with purpose activates your muscles and helps you move faster. Bend each elbow at about 90 degrees, form your hands into relaxed fists (as if you’re holding a fragile bird), and swing your arms as you walk. As you get more comfortable and confident with power walking, you can even hold small weights as you go to help build your upper-body strength.
- Take the talk test. Just because you’re not running, it doesn’t mean you shouldn’t be working up a sweat. A good way to figure out if you’re going at the right intensity is to see how easy it is to talk. You should be able to talk, but not sing!
For more information on how to improve your power walking technique, have a watch of this video.
How to begin power walking
So you’ve practised your power walking technique and are ready to set off. But how long and how often should you do it?
Length and distance of power walking
As with all forms of exercise, it’s important not to overdo it – especially at the start. You might find that your hips, back, and legs are sorer than you expect them to be the first few times walking, so it’s best to start slowly and increase your distance over time.
For your first week, you might like to start with 15 minutes for five days a week and take two rest days, spread out over the week. Aiming to do 60–75 minutes of power walking a week is a good place to start.
For the second week, you could try walking for 20 minutes, five days a week (about 75–100 minutes per week). For the third week, you could try 25 minutes, five days a week (100–125 minutes). In your fourth week, you could walk for half an hour, five days a week.
Intensity
Of course, this is only a guide – everyone has different fitness levels and abilities, so it’s important to take it at the right pace for you.
If you already consider yourself quite physically fit, you might wish to walk for longer to start with, and equally, if you’re finding it challenging to power walk for a certain length of time, you can take it slower. Avoid adding more time to your walks if you’re struggling – just repeat that week until you feel comfortable with the next step.
Once you can power walk for half an hour at a time, you might be ready for a challenge. Aside from using weights or including other exercises, you could introduce intervals into your walks. These are great for both endurance and weight loss, so you could try walking faster for a minute every three or five minutes.
Just remember to warm down before finishing your walk, and stretch out your hamstrings, calves, chest, shoulders, and back. You can watch a video on how to stretch after walking below.
4 power walking tips
1. Wear comfortable clothing
You don’t need any fancy equipment to power walk, but you do need to wear comfortable clothing and the right shoes. Because they’re often thicker at the heel, running shoes aren’t best suited for power walking.
When power walking, you’re rolling your weight from the heel of your foot along to your toes, a motion that’s very different from a running stride. This means it needs good arch support and a flat sole. You can visit your local sports shop and try on some walking trainers, or you could buy some online.
Sports Direct has a good selection of walking shoes, or you can check out this article from Runner’s World on the recommended walking trainers and where to buy them.
2. Make yourself visible to road users
It’s also important to make sure you’re visible to road users, particularly in the winter months when it gets dark early. If you’re power walking when it’s dark, it’s important to wear reflective clothing or bring a torch. And if you’re out after dark, keep an eye out for tree roots or uneven paths and pavements.
3. Explore ways to make power walking more fun
You can often make power walking more fun by walking with a friend or family member, which is also a great way to hold yourself accountable. If you have a nearby park or any green space, try power walking there. Being among trees and greenery is hugely beneficial for improving mood and mental health.
If you don’t have a friend to go with, you could listen to music or a podcast while you power walk, too – just make sure you can still hear cars and traffic. You might like to consider incorporating power walking into a more social, organised sport like walking football. Once you’ve mastered the art of power walking, you could try new walking styles, such as Nordic walking.
For more ideas on making your power walks more interesting, check out our article on 12 rewarding activities to do while walking.
4. Don’t be afraid to challenge yourself when you’re ready
As you get the hang of power walking and your fitness improves, you might be looking to challenge yourself. The great thing about power walking is its versatility, as there are many ways to push yourself.
You could walk while holding hand weights to work your upper body, or, to work your lower body more, you could wear ankle weights. If you’re just starting out, we recommend one- to two-pound ankle weights. Amazon has a good selection, as does Argos.
Alternatively, you could add other exercises to your power walk. Halfway through each, you could stop to do some star jumps or a set of dips on a park bench. Walking uphill is another way to make it more challenging and strengthen your legs, as is walking on sand or grass. It’s also a good way to burn more calories.
Final thoughts…
Power walking is a great way to get fit, lower your risk of disease, strengthen your muscles, and give your overall health a boost. Though it’s a low-impact exercise, it’s still important to go at your own pace and wear the right shoes.
Part of the beauty of power walking is its accessibility and versatility: you can walk on the pavement or in parks, solo or with a friend, or even in a walking group.
You can walk in the mornings or evenings, listen to music, focus on your surroundings, incorporate weights or intervals, or just keep it simple. However you decide to power walk, it won’t be long before you see an improvement in your wellbeing, and you’ll hopefully find it just as enjoyable as it is beneficial.
If you’re looking for more walking tips, check out our fitness and exercise section. Here, you’ll find everything from 12 rewarding activities to do while walking to 9 wonderful wildlife walks in the UK.
Have you tried power walking before – or are you planning to give it a go? We’d love to hear your experiences in the comments below.
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