What Is A Brisk Walk Exercise?

Brisk walking is for everyone. All you need is a pair of shoes and passion, says Casey Meyers in his book "Walking." It is a low-impact activity that raises your heart rate, speeds up metabolism, enhances oxygen consumption and increases blood flow. All these benefits promote longevity and reduce the risk of disease.

Identification

A brisk walk exercise is a moderate-intensity activity. According to the Centers for Disease Control and Prevention, moderate-intensity activity is achieved when your heart beats at 50 to 70 percent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. Multiply the result by 50 and 70 percent to calculate your moderate-intensity heart rate range. Another way to establish your brisk walking pace is to walk as fast as possible while holding a conversion. If you lose your breath while talking, slow down. If you can sing, speed up your pace.

Method

Stand upright with your arms at your sides and pull your stomach in. Relax your shoulders and keep your eyes focused five meters ahead of you. Bend your elbows at 90 degrees and keep your hands loose -- do not clench your fists. Step forward with your left foot and strike with your heel; move your arms in opposition. Repeat with your right foot. With each step take a breath and exhale. Walk up and down hills to increase the intensity of the exercise.

Frequency

MedlinePlus recommends at least 2.5 to five hours a week of moderate-intensity activity. When starting your routine, spread out your brisk walking exercise over the entire week, instead of cramming it into two or three days. Walking too quickly or for too long increases the risk of injury.

Benefits

According to the American College of Sports Medicine, regular brisk walking can help control blood sugar, improve cholesterol levels, lower blood pressure and increase bone density. Brisk walking exercise also reduces risk factors associated with cardiovascular disease, stroke, cancer, osteoporosis, anxiety and depression.

Considerations

Although brisk walking does not pose any significant side effects, it may be harmful if you are pregnant or suffering from chronic medical conditions. As with any exercise program, it is crucial that you first consult a health care professional before you begin a brisk walking exercise routine. If you have followed a sedentary lifestyle, start with less activity and gradually increase the frequency of your walking sessions.