The Centre for Disease Control and Prevention defines brisk walking as walking at a pace of three miles per hour or more.
Benefits of Brisk Walking:
- Brisk Walking is one of the best exercises to attain glycemic control among type-2 diabetes. Glycemic control refers to the typical glucose (blood sugar) levels in people diagnosed with diabetes mellitus.
- Multiple researches have proven that brisk walking is one of the most effective tools towards strengthening the heart muscles. It reduces the deposition of fatty material in the inner walls of arteries called Atherosclerosis, cholesterol and subsequent cardiovascular diseases including hypertension (high blood pressure) and heart attacks.
- Numerous studies have also found evidence that brisk walking slows down aging, reduces calcaneal bone (heal bone) loss observed in elderly women and helps strengthen the joints especially among post-menopausal women.
- Brisk walking is an extremely effective tool for alleviating symptoms of depression, anxiety and insomnia and improves mental well-being.
- The effects of brisk walking have been found to be even better than running when measured from these parameters.
Research work and studies done:
- In a study published in the journal Diabetologia, it was found that brisk walking is an equally effective way to attain glycemic control and modulate cardiovascular risk profile among type-2 diabetes when compared with customized medical fitness programs.
- The Copenhagen City Heart Study, 2014, found in their research that walking at an increased pace, in other words brisk walking significantly reduces mortality chances from heart failure among healthy individuals. They also noted that the speed of walking was more important rather than duration in determining this reduction in heart failure events.
- “Regular brisk walking is an effective approach to promote functional recovery in chronic stroke survivors…,” wrote the researchers from Institute of Neuroscience, Belgium in their study published in the Journal of Rehabilitation Medicine in 2013. A stroke is a sudden of cells in an area of the body due to inadequate supply of blood to the brain.
- Researchers from University of Virginia found that women who did fast-paced walks thrice a week lost their belly fat five times faster than those who stroll five days a week. Visceral fat which is a fat deposited in the abdominal cavity around important internal organs like liver, intestines and pancreas) is lost three times faster compared with those who indulge in leisurely walks for more number of days in a week .
- Age UK stated in their article published on February 18, 2014 that old-aged individuals who walk six miles per week or more stand lesser chances of developing age-related dementia and brain shrinkage.
With any work-out regimen, always consult a health care expert before you begin your brisk walking routine in case you have a history of stroke or heart problem.
Written by: Dr. C Motwani
Edited by: S. Jha