Brisk outdoor walk
Brisk outdoor walking at a conversational pace: a simple, accessible cardio workout.
How to do it
- Stand tall, open the shoulders and look ahead, not at your feet.
- Bend the elbows to about a right angle and swing the arms actively in rhythm with your steps.
- Land on the heel and roll smoothly onto the toes, finishing each step with a light push-off.
- Take a medium-length step without overstretching.
- Choose a pace where your breathing quickens but you can still talk.
- Hold the pace through the session and finish with a couple of minutes of easy walking.
Key technique cue
Conversational pace — pump your arms and roll through from heel to toe.
Common mistakes
- ✕ Overly long stride with a hard heel strike
- ✕ Dropped head and rounded back
- ✕ Arms hanging limp at the sides
- ✕ A pace that is too slow, or so fast you cannot talk
Benefits
- ✓ Builds general endurance
- ✓ Gentle load on the joints
- ✓ Accessible: no equipment or gym needed
Progression: from easier to harder
- Step 1 You are here
- Brisk outdoor walk
- Treadmill walk
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Step 2
About the exercise
Brisk walking is walking noticeably faster than usual while still being able to talk. It builds endurance, works the legs, glutes and core, and is gentle on the joints. It suits beginners, people returning to training and daily activity.
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