What Is The Meaning Of Brisk Walking?

Regardless of age or fitness level, brisk walking can improve your health and promote longevity. It is simple and inexpensive to perform, and can be done outdoors on a field or street, or indoors on a treadmill. When beginning a walking program, start slowly and gradually build up your pace until you are comfortable with walking at a brisk speed.

Identification

The Centers for Disease Control and Prevention classifies brisk walking as a moderate-intensity activity. On an absolute scale, moderate-intensity activity is performed at 3.0 to 5.9 times the intensity of rest. On a scale relative to your personal capacity, it is a 5 or 6 on a scale of 0 to 10.

The Talk Test

The talk test is a simple method that allows you to establish your brisk walking pace. The aim is to be able to walk at a speed that allows you to hold a conversation without losing your breath. If you find it difficult to talk consistently while you are walking, slow down. If you can sing while you are walking, increase your pace.

Target Heart Rate

Another way to establish a brisk walking pace is to monitor your heart rate, measured in beats per minute (bpm). When engaging in moderate-intensity activity, your heart rate should measure between 50 percent and 70 percent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. Then, multiply the result by 50 percent and 70 percent to calculate your moderate-intensity target heart rate zone. For example, a 50-year-old person's estimated maximum heart rate is calculated as 220 minus 50. The result,170 bpm, is then multiplied by 50 percent and 70 percent to give a moderate heart rate range between 85 and 119 bpm.

Health Benefits

People who engage in moderate-intensity activity, such as 30 minutes of brisk walking per day, live longer. Regular brisk walking can help lower blood pressure, control blood sugar, improve cholesterol levels and increase bone density. Brisk walking as a way of life also reduces risk factors associated with anxiety, depression, osteoporosis, obesity, cancer, stroke and cardiovascular disease. Even adults and children carrying extra body weight who practice regular brisk walking have a lower risk of heart disease.

Considerations

According to the U.S. Department of Health and Human Services, you need to do both moderate-intensity exercise and strength training to achieve optimum health. Combine your walking program with two or more days per week of strength exercises that work all major muscle groups, namely, your legs, hips, back, abdomen, chest, shoulders and arms.