Exercises for Power Walking

Power walking exercises provide aerobic conditioning without the necessity of joining a gym. People of all shapes and sizes can participate. Power walking can be done at any speed that is faster than the meandering, leisurely stroll pace. Choose which pace is comfortable for you, keep track of your progress and you will reap a multitude of health benefits, ranging from improved breathing and circulation to a sound night's sleep.

  1. What Power Walking Is

    • The American Heart Association recommends walking as the perfect exercise. It is convenient since it can be done indoors or outdoors, alone or with a partner. It is also a low cost exercise. Your only expense is the price of a good pair of walking shoes.

      Power walking is an all-body workout. Take walking to the next step and you have power walking. You will be walking at a faster pace, increasing your metabolism and increasing your cardiovascular workout. According to Power Walking World, you are creating a dynamic aerobic activity by using all muscles in your body. This form of walking results in an optimum level of fitness and well being.

      At low rates of power walking, you can achieve 3 miles per hour. If you are interested in achieving even greater physical results, increase your speed to 5 miles per hour. The upper levels of power walking include adjusting your technique and changing your focus.

    Health Benefits

    • Reap numerous health benefits from power walking exercises. Power walking can result in a better night's sleep, boost your immune system and help manage your weight. According to Power Walking World, it also can strengthen and tone your muscles. You will have more energy, a positive mental outlook, increased confidence and reduced stress level.

      The American Heart Association and the Mayo Clinic recommend walking as an all-body workout. Walking provides a cardiovascular workout, which can result in decreasing your risk of cardiovascular disease, diabetes, obesity, certain cancers and stroke. Power walking can help lower your blood pressure, your insulin dependence and your risk of osteoporosis. You also lower your chances of being overweight if you engage in power walking.

    Exercise Ideas

    • Use power walking anywhere. Walk quickly instead of taking the bus. Climb stairs quickly instead of taking the elevator. Form a power-walking group. Maintain an exercise log to monitor your power walking exercises. Increase your average walking pace. Walk your dog at a faster pace than usual. Walk your children to and from school. According to Power Walking World and the American Heart Association, there is a variety of ways for you to get an all-body workout while engaging in power walking. Do them.

      Clip a pedometer to your ankle and find a local walking trail. Keep track of your steps to monitor your exercise progression. Increase your steps daily. The American Heart Association states you need 30 minutes of physical activity at least 5 days a week to receive optimum results.

    Considerations

    • As with any exercise program, power walking may not be for you. Check with your medical care provider prior to starting any exercise program, especially if you have been sedentary for a long time. It is better to receive medical clearance than to risk injury.

      Start out slow. Start power walking at a slower pace and gradually increase your pace. Do the same with your duration. Start with 10 minutes and work up to 30. This will reduce your risk of harming yourself.

      Warm up and cool down properly. The Mayo Clinic recommends warming up and cooling down for 5 minutes before and after your power walking exercises.