20-Minute Brisk Walking Workout

The Benefits of Brisk Walking

Walking briskly for 20 minutes a day can offer many benefits for your physical and mental health. Going for regular brisk walks is an easy way to increase your activity levels and improve your overall wellbeing.

Enhancing Your Physical Wellbeing

When you walk briskly, you elevate your heart rate and burn more calories, helping to build cardiovascular health. Studies show that incorporating just 20 minutes of brisk walking into your day can help:

Boost energy levels
Strengthen muscles and bones
Improve blood pressure and cholesterol levels
Reduce stress hormones

Lifting Your Mood

In addition to physical benefits, brisk walks also provide mental boosts by decreasing stress, anxiety, and fatigue. The rhythmic movements help relax the mind, while spending time outdoors exposes you to mood-lifting sunlight.

Getting Started with Brisk Walking

It’s easy to incorporate a daily 20-minute brisk walk into your routine. All you need is a supportive pair of walking shoes and comfortable clothing. Then, simply:

Choose a safe, convenient route
Focus on maintaining a pace that raises your heart rate
Breathe deeply as your walk
Try listening to uplifting music or a podcast
Invite a friend to join when possible – walking together can motivate you to keep up the habit

Frequently Asked Questions

How fast is a brisk walking pace?

A brisk walking pace varies by individual fitness level, but generally means walking fast enough to raise your heart rate, breathe deeper, and break a light sweat. For most, that means walking 3-4 mph.

Is brisk walking enough exercise?

Yes! Experts recommend 150 minutes of moderate exercise like brisk walking per week. Getting in 20-minute brisk walks most days meets that goal.

What should I wear for brisk walking?

Light, breathable clothing that allows movement is best. Choose moisture wicking fabrics and walking-specific shoes with arch support and cushioning.

Can I walk briskly on a treadmill?

Yes, treadmills allow you to walk briskly indoors. Set an appropriate incline to simulate walking outdoors. Vary your speed for intervals if desired.

How can I make my brisk walks more enjoyable?

Listening to music, walking with a friend, exploring new routes, using a walking app to track your pace and distance, and being mindful of your surroundings can all make brisk walks more pleasant.