Walking on a treadmill or using a smartwatch can be easy ways to track your walking pace, but you don’t have to rely on technology to achieve a brisk walk. “But you don’t want to be so winded that you can’t get more than a few words out.” How Fast Is a Brisk Walk? Not sure what moderate intensity feels like? It means if you’re walking with a friend, you can still talk to them, but you’ll have to pause every sentence or two to get an extra breath in, says Dr. The most important thing is that the pace feels like it’s a moderate intensity for you. For some, that may mean walking at a pace of 4 to 4.5 miles per hour, or the equivalent of a 13- to 15-minute mile, but the exact speed doesn’t really matter. Read on to learn how.īrisk walking means walking at a pretty good clip, though this looks different for everyone. If you’re hesitant to pick up the pace of your walks, maybe because of joint pain or mobility issues, know that there are many ways you can gradually increase your walking speed so you can get the health benefits while giving your body a chance to adapt to a new pace. Not every walk has to elevate your heart rate, but if you want to take your walking routine to another level, making some of your walks more intense and aerobic in nature is a good way to do so. People who walk at a brisk pace for about thirty minutes a day have a significantly reduced risk of heart disease, cancer, dementia and death compared to their slower moving peers, according to two 2022 studies published in JAMA Internal Medicine and JAMA Neurology.Īlthough there are lots of reasons to pick up the pace of your normal stroll, short movement snacks throughout the day are still just as important for stress management, relieving joint stiffness and muscle tension, and so much more. While any type of walking is good for you, walking at a brisk pace may bring more health benefits. A 2022 study published in the journal Communications Biology found that people who regularly walked at a pace of at least three miles per hour (the equivalent of a 20-minute mile) had healthier telomeres, the tail ends of our DNA that help prevent aging. In fact, new research even suggests that brisk walking can shave years off your biological age. Can you really walk your way to good health? Yes, you can! “Walking is one of the simplest physical activities around, but it carries so many health benefits,” says Heather Broach, PT, DPT, a physical therapist at Hinge Health.
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