Power walking: what it is and why it is good for you

Walking is one of the easiest and most effective ways to support your muscle and joint health while offering a range of benefits for your overall well-being. If you’re already a regular walker and looking to add variety or challenge to your routine, power walking might be the perfect next step. This low-impact activity involves walking at a brisk pace, making it a simple way to elevate your fitness routine.

Similar to jogging or running, power walking increases your heart rate and engages multiple muscle groups. The key difference is that power walking involves keeping one foot on the ground at all times, which can reduce impact on your knees and hips. This makes it a great option for those who prefer a gentler activity or are managing joint discomfort, such as arthritis. 

In this article, learn more about the benefits of power walking, how it can support your well-being, and get tips from Hinge Health physical therapists on how to power walk most effectively.

What is power walking?

Power walking, also known as speed walking, involves walking at a faster pace than your usual stroll but slower than a jog or run. Typically, it’s done at a pace of about 4 to 5.5 miles per hour, or roughly a 13- to 15-minute mile.

Power walking is a low-impact cardiovascular workout that supports overall health while being gentle on your joints. “You’re not putting as much force on your knees and hips with power walking compared to running,” says Jennifer Hayes, PT, DPT, a physical therapist at Hinge Health.

In addition to its cardiovascular benefits, power walking can build strength by engaging key muscle groups, including your glutes, hamstrings, quadriceps, and calves. Maintaining an upright posture activates your core muscles, and swinging your arms works your shoulders, too, Dr. Hayes explains.

How to power walk

There’s no one-size-fits-all approach to power walking, and that’s what makes it such a versatile and accessible activity. Whether you’re new to power walking or looking to fine-tune your routine, the key is finding a style and pace that feels right for your body and your goals.

To help you get started, Dr. Hayes shares practical tips that can serve as a helpful starting point. These suggestions aren’t about finding the “perfect” way to walk but rather exploring techniques that can enhance your comfort, efficiency, and enjoyment.

1. Stand tall. Power walking involves a more upright posture than jogging or running, which helps you engage key muscles. Keep your shoulders relaxed and back, your chest open for easier breathing, and your core engaged by gently pulling your belly button toward your spine. “Focusing on these cues can help reduce tension in your neck and shoulders while making your walk more comfortable,” says Dr. Hayes. 

2. Use your arms. Arm movement isn’t just for momentum — it also helps you burn more calories and engage your upper body muscles. “Gently swing your arms at a 90-degree angle with your hands loosely clenched or open — whichever feels natural,” says Dr. Hayes. Use smooth and controlled movements to avoid overworking your shoulders or elbows. Experiment with the pace of your arm swing to match your stride and rhythm.

3. Step heel to toe. Power walking keeps one foot on the ground at all times, which reduces impact on your joints compared to jogging or running. Focus on a smooth stride: land on your heel, roll through the arch of your foot, and push off with your toes. This natural motion helps evenly distribute your weight and engages your calves, hamstrings, and glutes. If you’re walking on uneven terrain, try to pay extra attention to this sequence to maintain your balance and reduce the risk of slipping.

4. Keep your hips moving forward. Your hips play a crucial role in maintaining a steady and efficient stride. “Concentrate on moving your hips forward with each step rather than swaying them side to side,” Dr. Hayes advises. This forward motion helps you maintain a comfortable stance and also engages your hip flexors and glutes. If you’re new to power walking, you might find it helpful to visualize your hips driving you forward like a pendulum for a smoother stride.

Power walking benefits

Power walking is more than just a faster way to walk — it’s an accessible, low-impact workout that offers a range of physical and mental health benefits. Here’s more on the benefits of power walking. 

• Supports joint health. Power walking is a low-impact exercise, meaning it’s gentler on your joints compared to jogging or running. This makes it an excellent choice for people with joint pain or conditions like knee arthritis as it reduces stress on your knees and hips while still providing the benefits of regular movement.

• Improves cardiovascular fitness. Like other forms of cardio, power walking can strengthen your heart, help manage cholesterol levels, and support healthy blood pressure. Over time, consistent power walking can improve your endurance, making everyday activities feel easier and less tiring. 

• Promotes a healthy weight. While weight isn’t always the best measure of health, staying active can increase muscle mass, which is a strong indicator of overall well-being. Regular power walking can also support your metabolism, helping your body use energy more efficiently. 

• Build muscle strength. Strong muscles are essential for reducing the risk of pain and injury, especially as you age. “Power walking can be a full-body workout that helps improve muscle tone and overall strength when done consistently,” says Dr. Hayes. It works your legs, core, and even your arms if you engage them during your walk. 

• Boosts mental health. Studies show that walking can reduce stress and help manage mental health conditions like anxiety and depression. To amplify these benefits, consider power walking outdoors or with a friend for added mood-boosting effects. Even a short, brisk walk can help clear your mind and improve your focus.

5 tips for power walking 

Power walking is a simple way to stay active without needing expensive equipment or a gym membership. To get the most out of your walks and stay comfortable, keep these practical tips in mind.

1. Ease into it. If you’re new to power walking or recovering from an injury, start slow. Begin with a comfortable pace and shorter walks, gradually increasing your speed and duration over time. This approach helps your muscles and joints adapt without added strain.

2. Find your pace. Power walking typically ranges from 4 to 5.5 miles per hour. A fitness tracker can help you measure your speed, but if you don’t have one, you’re likely power walking if you feel slightly out of breath and talking becomes challenging.

3. Choose the right shoes. Proper footwear is key to staying comfortable and reducing the risk of injury. Look for walking shoes with good arch support and cushioning to help you stay active longer.

4. Don’t forget your socks. Dr. Hayes recommends moisture-wicking socks with light compression to prevent blisters and sweaty feet. “A well-fitted sock that works with your shoe tends to be better than thick cotton socks, which can cause discomfort during or even after exercise,” she says.

5. Take shorter steps. Power walking is faster than regular walking but involves quicker, smaller steps rather than long strides. Use your arms to build momentum and aim for more steps per minute to maximize your workout. 

PT tip: Stretch before and after

Incorporating a warm-up and cool-down into your power-walking routine can help your body prepare for movement and recover afterward. Before you start, Dr. Hayes recommends spending about five minutes stretching your arms and legs to loosen up your muscles and improve mobility. After your walk, take a few minutes to stretch again, which can support recovery and reduce post-exercise stiffness. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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