7 tips to ace at 20 minutes of power walking

Power walking is more than just a brisk walk—it’s a high-energy, cardio-boosting activity that can help burn calories, tone muscles, and improve your overall health. As per a study published in 2023, walking benefits mental health, sleep, and longevity while lowering the risk or severity of a number of health outcomes, including dementia, cardiovascular and cerebrovascular illnesses, type 2 diabetes mellitus, and cognitive impairment. The best part? Just 20 minutes a day can work wonders if done right! Following are 7 tips that will help you make the most of your power-walking sessions.

Before you begin, spend 2–3 minutes warming up your body with gentle stretches or light walking. Focus on loosening your joints and engaging your muscles. This not only prepares your body for intense movement but also reduces the risk of injury during your walk.

Effective power walking requires proper posture. Maintain a straight back, loose shoulders, and active core. Bend your arms at a 90-degree angle and swing them naturally yet deliberately. You can walk more quickly and steadily with this stance.

Take shorter, quicker steps instead of long strides. Over-striding can strain your legs and slow you down. Aim to plant your heel first and then roll through to your toes for a smooth, energy-efficient stride.

One excellent method for determining your ideal pace is the “talk test.” Walk quickly enough to feel a little out of breath but still be able to communicate. This guarantees that you’re power-walking at the proper intensity without going overboard.

To maximize your workout, alternate between 1 minute of fast-paced walking and 1 minute of moderate walking. These intervals not only keep your heart rate up but also increase calorie burn and improve endurance over time.

You can increase your power walking by wearing ankle weights or carrying small hand weights. They increase resistance, which aids in muscular tone and increases caloric expenditure. To prevent joint tension, make sure the weights are sufficiently light.

Slow down a little bit to finish your 20-minute session with a 2-minute cooldown. Stretches targeting your lower back, hamstrings, and calves should come next. Stretching helps your body heal more quickly and avoids muscle tightness.