Walking is possibly one of the most underrated forms of exercise. Most of us do it every day, and to do it, we don't need to join a gym or use any special equipment. Both young children and the elderly can walk.
Walking, regardless of speed, can offer numerous benefits: from improving mood to promoting cardiovascular health. However, it's common to wonder whether it's better to walk fast or slow.
Is it enough to take a leisurely stroll, stop to chat with neighbors, or simply enjoy the surroundings? Or is it necessary to move your arms and maintain a brisk pace?
The good news is that both brisk and slow walking can be beneficial , although each pace has different effects. Below, we analyze what each type of walking can contribute to your well-being.
Benefits of brisk walking
It may contribute to a longer life. Some research links a brisk walking pace with a longer lifespan and longer telomeres, one of the indicators used to study biological age.
These studies usually distinguish three approximate rhythms:
- Less than 5 km/h: slow pace.
- Between 5 and 6 km/h: moderate pace.
- More than 6 km/h: fast pace.
This doesn't mean you should walk briskly for hours. Incorporating approximately 10 minutes of brisk walking per day can be a good starting point to reap its potential benefits.
It promotes cardiovascular health. Several studies have observed that walking at a moderate intensity can offer similar benefits to vigorous running in certain health indicators.
Maintaining a light pace can help reduce the risk of problems associated with:
- High blood pressure.
- High cholesterol.
- Diabetes.
- Cardiovascular diseases.
Therefore, when running is not enjoyable or puts too much strain on your body, replacing running with a brisk walk can be an accessible alternative .
It helps strengthen muscles. Brisk walking can improve muscle strength and help prevent the loss of muscle mass associated with aging.
To increase the intensity, you can incorporate inclines, hills, or sets of stairs into your usual route. Climbing the stairs in a park, a grandstand, or an urban area can transform an everyday walk into a more complete workout.
It can strengthen the immune system. Brisk walking activates different immune system cells responsible for fighting pathogens. Maintaining this habit regularly could help the body respond better to certain illnesses.
Some research has also observed that people who regularly walk at a good pace may experience more favorable recoveries when they become ill.
It helps maintain strong bones. Walking is a weight-bearing activity, so it can contribute to maintaining bone density and strength.
Some studies have linked regular walking with a reduced risk of hip fractures. This effect may be more pronounced among people who walk briskly several times a week.
Benefits of walking slowly
It's gentler on the joints. Walking slowly puts less stress on the joints than walking briskly. In fact, strolling at a leisurely pace can reduce the load on the knee joint.
For this reason, people with knee or hip problems or certain mobility limitations can still enjoy the benefits of walking by adapting the intensity to their needs.
In case of persistent pain or injury, it is advisable to consult a healthcare professional before starting or modifying an exercise routine.
It can increase energy expenditure per kilometer. Although it may seem surprising, some research indicates that walking very slowly can cause the body to burn more energy per kilometer than maintaining a moderate pace.
This happens because slow movement can be less efficient and force the muscles to work differently with each step.
However, the total number of calories burned will also depend on the duration of the walk, the terrain, body weight, and the physical condition of each person.
It improves your mood. A walk of just 10 minutes can help improve your mood. The effect can be even more positive when you walk through areas with trees, vegetation, or other natural surroundings.
Walking helps calm the nervous system and can interrupt negative thought patterns related to stress, anxiety, or discouragement. Taking a stroll in a garden, urban park, forest, or green space can become a very beneficial break within your daily routine.
KEEN Tip: Walking with others can bring additional emotional benefits. Sharing time with people who are important to us strengthens our sense of connection and can help us feel more energetic and in a better mood.
It stimulates creativity. Walking, regardless of the pace, can help us think more freely. A well-known study from Stanford University observed a significant increase in creativity during and after walking.
When we go for a walk, we allow our minds to wander and temporarily disconnect from screens and repetitive tasks. This state can foster the emergence of new ideas and solutions.
When a work or personal problem seems to have no solution, getting up from your desk and taking a walk can help you see it from another perspective.
It helps you sleep better. Walking can enhance the natural effects of melatonin, the hormone involved in regulating sleep.
In addition, moderate physical activity helps reduce accumulated tension, certain bodily discomforts, and mental stress that often disrupt sleep. For some people, a daily walk can become a simple routine for achieving deeper, more restful sleep.
KEEN Tip: Wearing comfortable walking shoes can make a big difference. Choose shoes or sandals with good support, a suitable sole, and enough room to wiggle your toes comfortably.
Other ways to enjoy your walks
Walking isn't just about choosing between a fast or slow pace. You can also make small changes to transform your walks into a more enjoyable, active, and mindful experience.
Palking. The term "plaking" combines the concepts of walking and picking up litter. You may have already done it without knowing it had a name. This activity consists of collecting small pieces of litter while walking. By repeatedly bending, stretching, and squatting, you also work on your strength, mobility, and balance.
In addition to getting some exercise, you'll be helping to keep your neighborhood, park, or natural environment cleaner and healthier.
KEEN Tip : Use heavy-duty gloves, a scooper, and a suitable trash bag. Avoid direct contact with sharp objects, syringes, or potentially hazardous waste. Check with your local municipal services or waste management company for information on how to report and dispose of these items safely.
Walking meditation. When we're in a hurry, we tend to move around without paying attention to what's happening around us. Walking meditation proposes just the opposite: slowing down and connecting with the sensations of the body and the environment.
As you walk, pay attention to:
- The contact of the feet with the ground.
- The rhythm of breathing.
- Nearby sounds.
- Temperature and air movement.
- The colors, the shapes, and the natural elements.
Focusing on the senses and the present moment can increase feelings of calm, well-being, and emotional balance.
Walking meditation can be practiced virtually anywhere and for as long as you have available. You don't need to walk a great distance: the important thing is to walk mindfully.
The best walk is the one you actually take.
Speed, distance, or location don't matter too much. The key to making walking part of your routine is choosing a pace you can maintain, putting on comfortable shoes, and getting moving.
An activity as simple as walking can generate positive changes in your physical and mental well-being. Listen to your body, enjoy your surroundings, and move forward one step at a time.
Ready for your next walk?
