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. Speed Starts Here: 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, squeeze the gluteal muscles in the same leg. This helps propel you forward and tones your backside.

2. Arms Rule the Show: The speed of your arms determines the speed of your legs. If you want to walk faster, start by quickening your arm movements. Think of how your arms move when you’re jogging — they come up to about chest level and swing back toward your hip pocket. It’s not a big, dramatic motion. Think of them as little pistons: compact, efficient, and driving you forward. Keep a 90-degree bend in your elbows and let them do the work.

3. On a Balance Beam: Instead of letting your feet drift wide, aim to land each foot close to an imaginary line on the ground… not crossing it, just tracking near it. As you do, let your hips move naturally with each step. That subtle hip movement is what lengthens your stride and helps you find your rhythm. You’ll notice everything starts to feel more fluid and efficient, and that’s when your speed picks up.

4. Posture Perfect: Your spine supports you from behind, but your core is what holds everything together up front. Let it go slack and you’ll feel it… a sunken posture steals your speed before you even take a step. Picture yourself as a prima ballerina about to step onto the stage. Feel that lift happen from the inside out, rising tall through your torso without pulling your shoulders up. That’s your power position.

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

Walking Speed Benchmarks

Understanding typical walking speeds can help you set goals:

– Less than 46-minute mile (1.3 mph) Indicates increased health risks
– 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.

Step into a healthier future!

“I lost 15 pounds walking! It feels SO amazing to be able to slip on my skinny jeans. Small changes added up to big results. I loved hearing Kathy’s voice motivating me each day.”