Back in early July, I had the good fortune to visit Trondheim in Norway to see my son, who was living there at the time. This trip inspired me to write an article titled “Walking Like a Norwegian: Embracing the Health Benefits of a Simple Stroll,” which you can find on my website. During our visit, we went on some fantastic coastal walks and met many interesting people along the way. These walks had a naturally slow pace, as they were the perfect opportunity for us to catch up and enjoy each other’s company.
In this article, I discuss the benefits of both slow and fast walking. If you don’t want to read the full article, I’ll sum it up simply: they both have their place! Whether you’re taking a leisurely stroll to clear your mind or picking up the pace to get your heart pumping, each type of walk offers unique advantages for your health and wellbeing.
When it comes to walking as a form of exercise, both long, slow walks and fast, short ones offer unique benefits. The choice between the two depends on your personal health goals, fitness level, and what your body needs on any given day. Let’s explore the advantages of each approach and how you can incorporate them into a holistic health and wellbeing routine.
Benefits of a Long, Slow Walk
A long, slow walk can be incredibly beneficial for your overall wellbeing. This type of walk is typically done at a comfortable pace, where you can easily hold a conversation. Here are some of the key benefits:
Cardiovascular Health: Regular long walks can improve heart health by enhancing circulation, reducing blood pressure, and lowering the risk of heart disease .
Mental Wellbeing: Walking at a slower pace for an extended period allows you to unwind mentally. It has been shown to reduce stress, anxiety, and symptoms of depression . Walking in nature, also known as "forest bathing," can further amplify these mental health benefits.
Fat Burning: While high-intensity exercise burns calories quickly, long, slow walks predominantly use fat as fuel. This is particularly useful if you are looking to manage your weight without the intensity of faster, more vigorous exercise .
Joint Health: A slower pace puts less strain on your joints, making it ideal for those with joint issues or those recovering from injuries. It can also improve joint mobility over time .
Benefits of a Fast, Short Walk
A fast, short walk—often referred to as brisk walking—also has its own set of benefits:
Increased Cardiovascular Fitness: Walking at a faster pace increases your heart rate, improving your aerobic capacity and endurance. It's a great way to get a quick cardiovascular workout without dedicating too much time .
Calorie Burn: A brisk walk burns more calories per minute compared to a slower walk, making it an efficient option if your goal is weight loss or if you’re short on time .
Metabolic Boost: A faster pace can elevate your metabolism, leading to continued calorie burning even after you’ve finished walking. This is known as the "afterburn effect" and can contribute to weight management over time .
Bone Strength: Walking at a faster pace places slightly more stress on your bones compared to a slower walk, which can help increase bone density and reduce the risk of osteoporosis .
Giving Your Body What It Needs
As a personal trainer, I advocate for listening to your body and adapting your exercise routine to meet its current needs. Some days, your body might crave the relaxation and steady rhythm of a long, slow walk. On other days, you might feel energised and ready for the quick boost of a fast, short walk.
Incorporating holistic health principles into your fitness routine means looking at the bigger picture—your sleep, nutrition, mental health, and overall lifestyle. A long, slow walk might be exactly what you need after a stressful day, as it allows you to connect with your thoughts and surroundings. Conversely, a fast, short walk could be the perfect start to a busy day, invigorating your body and mind.
Conclusion
Choosing between a long, slow walk and a fast, short one ultimately depends on your goals and how you feel on any given day. Both have distinct benefits that can contribute to a well-rounded fitness routine. As your personal trainer, I can help you determine the best approach for your body and lifestyle, ensuring that your exercise routine supports your holistic health and wellbeing.
References
American Heart Association. "Walking: A Step Toward Heart Health." Heart.org.
Harvard Medical School. "Walking: Your Steps to Health." Health.harvard.edu.
National Institutes of Health. "The Mental Health Benefits of Walking." Nih.gov.
Mayo Clinic. "Fitness: Walking for Wellness." Mayoclinic.org.
Arthritis Foundation. "Benefits of Walking for Joint Health." Arthritis.org.
Cleveland Clinic. "Walking: Trim Your Waistline, Improve Your Health." Clevelandclinic.org.
NHS. "Why Walking Is the Perfect Exercise." Nhs.uk.
WebMD. "Walking for Weight Loss." Webmd.com.
National Osteoporosis Foundation. "Exercise for Strong Bones." NoF.org.
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