How to Boost Your Metabolism with Power Walking: A Beginner’s Guide

Power Walking 10000 steps a day – is that enough for your fitness goals?

Studies have found that walking 10,000 steps a day can lower the risk of dementia, heart disease, cancer, diabetes, obesity, and several other diseases. But many patients ask me why walking 10,000 steps a day is not helping them achieve their fitness goals. 

Researchers say that meeting the 10,000 steps target on your fancy gadget might not be enough to meet your fitness goals. The pace of your walk is as important as the number of steps. Experts found that a power walk has benefits beyond how many steps you walked. 

A study found that less active people, walking 3800 steps a day can cut down the risk of dementia by 25%. Another research found that every 2000 steps walked in a day can lower the risk of premature death by 8 to 11 per cent. Similar researchers have found a link between walking and cardiovascular disease and cancer incidence. 

Why is power walking good for you – What do Studies say?

Doctors have always recommended brisk walking for shedding weight, especially belly fat. Studies also say that power walking can reduce the risk of high blood pressure, high cholesterol, and diabetes. The national cancer institute also reported that power walking could lower the risk of several types of cancer.

Power walking also helps protect your bones. A recent study found that an hour of high-intensity walking can prevent joint problems. A 2012 study found that power walking for four hours a week can lower the risk of hip fracture by 41 per cent among elder women. 

High-speed walking is not only good for your physical health but also your mental health. It helps improve your mental functioning, decision-making, memory, and cognitive performance.  Power walking is also proven to improve anxiety, depression, and self-esteem.

Benefits of Power Walking

Even a brisk walk has several benefits. In one of my previous blogs, I discussed at length the benefits of walking after meals. Here are some of the benefits of speed walking:

It boosts your cardiovascular health

Power walking pushes your heart rate. It increases the oxygen supply and improves blood circulation. Studies have shown that pace walking improves your cardiovascular heart and lowers the risks of heart diseases.

Improves Quality of Life

Speed walking delays the effects of ageing and improves the quality of life. It reduces the risk of several age-related diseases including joint pains, dementia, pressure, diabetes, etc. Walking promotes calmness, blood circulation, and overall wellness. 

Weight Management

Though walking 10,000 steps a day does not guarantee weight loss, power walking does. Walking at high intensity strengthens your muscles and burns your calories effectively. Power walking along with a regulated diet are the best ways to lose weight.

Also Read: Walking and Weight Loss: Why Walking Isn’t Helping You Weight Loss

Reduced Stress

Power walking is an excellent stress buster. A study revealed that one session every day helps redirect your focus and concentration. It further releases endorphins in the brain that promotes relaxation and calmness. 

Better Performance of Daily Tasks

Power walking can improve stamina and endurance. Regular walking empowers your body to take on more challenging tasks. It improves not only your physical performance but also your mental performance. Studies also show that power walking can also improve your bedroom performance. 

Research has shown that the speed at which a person walks is associated with various health outcomes:

1. Cardiovascular health: Walking at a moderate to brisk pace has been linked to reduced risk of heart disease and stroke.
   
2. Physical fitness: Walking at a brisk pace can improve cardiovascular and muscular fitness, which can improve overall health.
   
3. Cognitive function: Studies have shown that walking at a brisk pace can improve cognitive function and reduce the risk of dementia. Morning walk is also shown to improve creative thinking.
   
4. Mood and mental health: Walking at any pace has been linked to improved mood and reduced symptoms of depression and anxiety.
   
5. Mortality: Studies have found that people who walk faster have a lower risk of premature death compared to those who walk slower.
   

In general, it is recommended to aim for at least 30 minutes of moderate to brisk physical activity, such as brisk walking, most days of the week for optimal health.

Your Takeaway – Power Walking!

Walking is one of the most powerful and effective exercises that can protect your overall health.  Several studies have proven the health benefits of walking. Power walking emphasizes speed and arm motion to increase your heart rate and stimulate other health benefits.

If you want to empower your daily walk, increase your pace with more strides per minute, bend your arms, and swing them gently as you walk. Power walking has been shown to lower your risk for diabetes, high blood pressure, and some cancers. It’s a great way to get fit, improve your heart and joint health, and boost your mental well-being.

When you’re walking, make sure you’re on safe terrain, wearing the right gear, and taking steps to be sure this workout is as enjoyable as it is beneficial. To get more benefits you can try walking barefoot on the grass.