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Tips for Power Walking

Last updated Oct. 29, 2019

Approved by: Krish Tangella MD, MBA, FCAP

National Cancer Institute

Power walking is speed walking at more than the normal walking speed, which is at about 4.5-5.5 miles per hour. You can spend an hour power walking and add hours to your life, according to researchers of the Mayo Clinic.


Power walking is speed walking at more than the normal walking speed, which is at about 4.5-5.5 miles per hour. You can spend an hour power walking and add hours to your life, according to researchers of the Mayo Clinic. Power walking, done properly, can help reduce your risk of getting harmful heart diseases, stroke, type 2 diabetes, cancer and depression.

According to research published in the Journal of Experimental Psychology: Learning, Memory and Cognition, power walking can also improve creativity and concentration levels, enhancing your mental activity.

To reap the benefits of power walking and staying fit without injuries, you can use these tips to enjoy healthy speed walking.

  1. Wear comfortable and well-fitting shoes:

The shoes you wear during power walking should be breathable and light in weight, to aid easy walking. Consider shoes with thick cushioning in heels that provide both optimum support and flexibility. Do not forget to replace them after every 6 months, when they have undergone considerable wear and tear.

  1. Always begin with warm-ups:

According to American Heart Association’s publication titled “Get walking: Easy tips to get active”, warming up your body by strolling at a comfortable pace for at least 15 minutes will help settle down your body for power walking. Making this a practice can be useful in making your power walking a success.

  1. Prioritize your goals: 

By setting goals for each day, you can make power walking an enjoyable as well as a life-changing experience. Aim to power walk five to six times a week for at least 30 minutes each time, and you will stay fitter and healthier. Try to increase your rhythm and tone by 10% every week for maximum possible result.

  1. Watching your posture:

According to the Mayo Clinic, it is very important to maintain your posture and improvise your techniques while you power walk. By keeping close attention to how you walk can help you increase your results. The perfect posture to power walk is to keep one’s head up, tuck the stomach in, and keep the shoulders relaxed while walking. By engaging your chest and abs you can get in healthy shape.

  1. Stride naturally:

To power walk efficiently, it is vital to stride naturally by pointing one’s toes and knees forward. You should try not to lock your knee, but straighten your front leg to land your heel easily. This way, you can roll your weight forward and use the natural length of your step to walk and avoid overstriding. Walk at a pace so that talking while walking becomes tough.

  1. Swinging arms:

This is another great tip that can help you make your power walking a success. By swinging your arms, you will propel your body forward and enable yourself to walk faster.

  1. Trying different intervals:

Trying different intervals is helpful for maintaining good endurance and reducing weight. By speeding up for 1-2 minutes every 5 minutes and then slowing down, you can keep your heart active and perspire enough to cause weight loss. This method will help stretch your hamstrings, calves, back as well as chest and shoulders and make your body lean.

By following these tips, you can enjoy power walking and make it a healthy as well as an enjoyable experience for you.

References and Information Sources used for the Article:


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Reviewed and Approved by a member of the DoveMed Editorial Board
First uploaded: Oct. 29, 2019
Last updated: Oct. 29, 2019