Boost Your Walking Speed for Better Health

Your walking pace reveals more than how quickly you cover ground. It reveals how well you’re aging at the cellular level. Pick up your speed, and you might just turn back your biological clock. Let’s explore why speed matters and how you can step up your walking game.

Why Speed Matters

1. A faster pace elevates your heart rate, providing greater benefits for your heart, lungs, and circulatory system.

2. Speeding up engages more muscles in your stride, leading to better conditioning and toning, particularly in your thighs, buttocks, hips, abs, and back.

3. The faster you walk, the more calories you burn, aiding in weight management.

4. For older adults, walking speeds can be indicative of life expectancy. Speeds above 27-minute mile (2.2 mph) suggest better-than-average life expectancy, with speeds over 22-minute mile (2.7 mph) potentially linked to exceptional longevity.

4 Tips to Boost Your Walking Speed

Ready to pick up the pace? Here are four techniques to help you walk faster and reap more health benefits:

1. Walk the Line: Imagine walking on a straight line, with your feet landing one in front of the other. This technique naturally lengthens your stride and increases your speed.

2. Speed Up Your Arm Swing: Your arms and legs work in unison. To walk faster, start by quickening your arm movements. Keep a 90-degree bend in your elbows and swing your arms from 7 o’clock to 4 o’clock positions.

3. Engage Your Glutes: As you push off with your toes at the end of each stride, squeeze the gluteal muscles in the same leg. This helps propel you forward and tones your backside.

4. Perfect Your Stride: Focus on a heel-to-toe rolling motion as your foot strikes the ground. Push off actively with your toes at the end of each stride, and maintain a comfortable stride length without overextending.

Want to train yourself to walk faster without even thinking about it? The LeanWalk audios guide you through power-paced walks, complete with coaching and motivation.

Walking Speed Benchmarks

Understanding typical walking speeds can help you set goals:

– Less than 46-minute mile (1.3 mph) May indicate increased health risks for older adults
– 33-minute mile (1.8 mph) Average speed for healthy older adults
– 27-minute mile (2.2 mph) Associated with better-than-average life expectancy
– 22-minute mile (or faster) Potentially linked to exceptional life expectancy

Remember, these are general guidelines. Always consult with a healthcare professional before significantly changing your exercise routine.

Walking faster isn’t about racing or exhausting yourself. It’s about finding a challenging yet sustainable pace that pushes your fitness to new levels. By increasing your walking speed, you’re not just burning more calories – you’re investing in your long-term health and longevity.

So lace up those shoes, find your power pace, and step into a healthier future!

Pick up your walking pace
… With LeanWalk