Walking at a faster pace, a seemingly trivial activity, has come to the attention of scientists in recent years, and some recent studies show that the speed with which people move can influence their health.
Walking at a brisk pace can become a form of moderate intensity training if approached in the right way, and the benefits to those who practice it regularly and consciously are confirmed by scientists.
“Walking can give you the intense cardio workout you need if you increase its intensity, duration and frequency. But the first step is to learn to walk faster.” says doctor Lauren Elson, specialist in physical medicine and rehabilitation at Harvard Medical School (HMS), in a research entitled “Walking for Health”, recently published by the institution.
The expert says that while walking faster may seem simple by simply picking up your pace, it doesn’t come naturally to most people. They are used to moving at a leisurely pace, often alternating between walking and stopping, rather than sustained walking for longer periods.
Lauren Elson advises people to focus on intensity, so that the movement is done at a pace that raises the pulse, makes breathing difficult and allows for a conversation to be carried on in only short sentences. Also, she adds, it’s important to practice correct posture, which helps increase efficiency and avoid resistance that can slow down walking.
How to go fast, the right way
The specialist indicates the steps that should be followed by those who want to improve the way they travel:
Stand up straight: Elongate your spine as if you were being pulled up by the top of your head with an invisible thread. Good posture makes for a stronger and more efficient stride.
Looking ahead: Look about 3–6 meters ahead. You’ll be able to spot obstacles in the way while reducing upper body tension.
Bend your arms: Walking with straight arms slows you down. When the arms are bent, they can be moved faster. And because the body is looking for synchronization, the legs will accelerate to keep up with the arms. Bend your elbows to 85–90 degrees and move your arms back and forth, not sideways or diagonally across your body.
He lands on his heel: With each step, step on the heel first, roll the sole, and then push off with the toes. Focus on keeping your toes slightly raised when you kick. This facilitates heel-toe movement and makes walking quickly easier than when the entire sole hits the ground at once with each step.
Take short, quick steps: “Long strides can make you feel like you’re moving forward with each step, but they’re actually slowing you down. Instead, focus on natural, faster strides. This movement allows for a more fluid, easy-rolling stride without bouncing or heavy walking,” says the specialist.
Training for fast walking
Another study recently published by Canadian scientists shows that the speed at which people move is an important indicator of mobility, independence and overall health.
“Slower walking speeds have been associated with an increased risk of falls, reduced physical activity and even cognitive decline”say researchers from McMaster University, in Ontario, Canada, on the “Optimal Aging Portal” platform.
Canadian university specialists show that improving leg and core strength helps stabilize the body while walking, and flexibility allows for more efficient movement. The platform created by the institution recommends five exercises to train the body and increase strength and flexibility on the go:
Spike lifts: rise slightly on your toes, hold for 3 seconds, then return to your heels and hold for 3 seconds.
Lateral leg raises: raise the side leg, hold for 3 seconds, then come back.
Extensions in the back: take the leg back, with the knee extended, and hold for 3 seconds. Don’t lean forward.
Walking on the spot with the knees up: raise the knees alternately, as in a march.
Knee flexions: slowly bend both knees, hold for 3 seconds and come back. Keep your feet on the floor.
Objective: 20 repetitions for each exercise, three times a day.
Mobility and resistance exercises
Specialists cited in the report published by Harvard Medical School offer other recommendations for improving walking speed. Types of workouts that can help increase pace and endurance include:
Timed walks: Walk for a set amount of time, such as 20–30 minutes, and see how far you go. Another option is to measure how long it takes you to walk a fixed distance, such as 1–2 miles (about 1.6–3.2 km).
“Then, on subsequent workouts, try to match or beat that distance or time,” adds Michele Stanten, trainer and fitness consultant for Harvard’s Walking for Health report.
Intervals: Interval training involves walking at a faster-than-usual pace for a short period, followed by slower walking for recovery, the cycle being repeated for a set duration or distance.
“These short bursts train your body to go faster, make you stronger, build endurance and improve neuromuscular connections,” Stanten explained.
A starting point is walking at a normal pace for two to three minutes, followed by speeding up for 30 seconds, then returning to your normal pace for another two to three minutes. The pattern can be repeated five to ten times.
Another method is to use landmarks to mark intervals is to go fast on one segment of the street, then slow down on the next; acceleration between two lampposts or on a quarter turn of the track; times step counting (25 fast steps, followed by 50 at a normal pace).
Speed Stairs: In this type of training, walking speed is increased and then gradually decreased. Start at a comfortable pace for a few minutes, then increase the pace every one to two minutes, until you reach a level that is difficult to maintain. This high speed is maintained for 30 seconds to two minutes, after which the pace is gradually reduced to the initial level.
According to the Canadian 24-Hour Exercise Guidelines, adults aged 18 to 64 should get at least 150 minutes of moderate to vigorous aerobic activity per week. It’s also recommended to include muscle and bone-strengthening exercise at least twice a week, reduce sedentary time to eight hours or less per day, and get 7–9 hours of quality sleep with regular bedtimes and wake-up times.
For adults over the age of 65, experts recommend adding balance exercises to reduce the risk of falls. Before starting any new exercise program, a doctor’s consultation is indicated, especially in the case of people with health problems, notes the McMaster University platform.
