Looking for a convenient, simple, and effective exercise to get you in better shape and good health? Look no further. Brisk walking is one of the best cardio exercises you can do to lose weight, improve your cardiovascular health, and build up endurance.
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Brisk walking is what you get in between walking or running. It’s intense enough to be considered a solid cardio workout and light enough for people of all ages and athletic backgrounds to try. If you’re looking for an exercise to get you back into shape, look no further. Brisk walking just might be perfect for you.
What is Brisk Walking?
Brisk walking is walking with moderate intensity. With the same motion of walking, you do it at a more intense pace and a slightly bigger stride. According to the Centers for Disease Control and Prevention (CDC), a brisk walking pace is 2.5 to 4 miles per hour (mph). It is not about how far you walk or how quick you do it.
Brisk walking is defined by the intensity you put behind it. There is no certain place for you to follow in order to a brisk walk. As long as you are pushing yourself and notice that the walk is intense enough to be considered effective, you should be able to get the effectiveness of the exercise.
Health Benefits of Brisk Walking
1. Maintain a Healthy Weight
Brisk walking at a moderate intensity will help you to burn calories. Accompanied by a good diet and maintaining a caloric surplus will help you lose or maintain a healthy weight depending on your goals.
2. Improved Bones and Joints Functioning
Brisk walking can help your bones and muscles become stronger and function better in the long term. Brisk walking with a moderate intensity will help your entire body stay loose by working all your bones and joints, making them gradually stronger through a consistent routine of brisk walking.
3. Improve Cardiovascular Health
Just like walking or running would cardio exercise will improve your cardiovascular health, lessening the risk of heart disease, stroke, heart attack, high blood pressure, and hypertension.
4. Improved Mood
One of the benefits less talked about in terms of cardio exercise, brisk walking can certainly help to boost your mood.Especially when you have a moderately intense workout your body will release a hormone called serotonin, making you feel better emotionally.
Heading outside and adapting yourself into an open and free environment can also help you to release any build-up of stress or anxiety from your day.
5. Improve Your Balance and Coordination
Especially for beginners or for people who don’t often go for walks, Body balance and coordination is something that can be majorly improved through consistent brisk walking.
Brisk walking can be done at a lower intensity to help you find your footing, Overtime as you build up endurance, your general sense of balance and coordination will improve, making brisk walking a great exercise for people of older ages.
How to Get the Best Results?
Brisk walking is an excellent way for you to stay in shape and stay physically active despite your athletic background or shortcomings., However, if you want to get the best results and make the most of your physical activity routine, here are a couple of things you should consider.
1. Watch Your Diet
When trying to stay in good shape, make sure that you are eating well. Its counter-effective to work out well and burn plenty of calories, only to consume food in excess and end up in the same place you were before the workout.
2. Stay Hydrated
Especially when out and about, the heat here in the UAE can make you feel beaten before you’ve even started. Ensure you bring a cool drink to keep you hydrated and replenished for all your workouts.
3. Increase Your Intensity
When brisk walking consistently, you will build up endurance, making it harder for you to break a sweat as you become more experienced. Start increasing the intensity and pushing yourself. Before you know it, you’ll be running.
4. Mix It Up
Cardio exercise is essential for good health and should be done by everyone, regardless of their fitness routine. However, it is always good to mix it up.
Go for long and steady walks, focusing on your breathing and relaxing your mind or go for runs or sprints to test your endurance. On top of cardio, do a bit of aerobics and weightlifting. Mixing up different forms of exercise is the best way to stay in shape and keep your health firing on all cylinders.
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