Building a walking habit comes with a wide range of benefits, from improving cardiovascular function to boosting strength and mental health, and even weight loss or management.
While squeezing in a walk here and there is better for you than living a totally sedentary lifestyle, you’ll feel your best if you move your body on a regular basis. (That’s why walking is one of the central focuses of our Start TODAY community and app, which provides fitness challenges, meal plans, strength training workouts and more.)
How often you walk, how far and where will all depend on your overall fitness goals. For example, five days a week tends to be the best if you’re focused on heart health, cardiologists previously told TODAY.com.
But if your walking goals are weight loss, feeling better in your body and improving overall health, how fast do you have to walk? TODAY contributor and Start TODAY trainer Stephanie Mansour breaks it down.
Trainer Tip of the Day: Walk 3-4 Mph To Lose Weight
“Brisk walking provides a wide range of health benefits for both your physical and mental health,” Mansour said. “Additionally, brisk walking is an effective way to manage weight and improve body composition.”
She defined brisk walking, aka power walking, as 3-4 mph.
Cedric Bryant, Ph.D., CEO of the American Council on Exercise, agreed, noting that 3 mph is a good speed to start if you’re walking for weight loss.
Why It Matters
“By engaging in brisk walking, you increase your heart rate and breathing, which strengthens your heart and lungs,” Mansour said. “This, in turn, enhances your overall cardiovascular fitness, lowers blood pressure, and reduces the risk of heart disease and stroke.”
In addition to calorie burn and boosting metabolism, brisk walking benefits also include toning muscles in the glutes, leg and core, Mansour explained.
Walking 10,000 steps a day at 3-4 mph can burn 500 calories or more.
How to Get Started
Bryant recommended 3 mph as a good starting speed for new walkers. That way, you can build up to 4 mph or faster as you become more fit.
You can also try building your way up to a specific number of steps or distance per day. Depending on your fitness level, shoot for anywhere from 4,000 to 10,000 steps daily, Bryant suggested.
“I would tell people to pay attention and focus on how walking makes them feel because I think that can serve as a great motivator,” he added.
If increasing your walking speed is a priority, cross training is key.
This month’s community challenge in the Start TODAY app strategically combines mobility, flexibility and strength training — all with the goal of helping you walk faster and more efficiently. Download the app for daily workouts that will tone the lower body and core and increase your range of motion to help you get the most out of your walking routine!
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.