In recent years, walking has become a topic of great interest for health researchers worldwide. From the number of steps we should take per day (7,000 is the new gold standard, FYI) to the pace at which we should walk, scientists are constantly highlighting the benefits of walking more.
Honestly, we could go on all day about how good walking is for your health – but you already know that. So, instead, we’ve asked the experts to delve into the different walking types out there to boost the fitness benefits.
1. Power walking 
What’s the difference between brisk walking and power walking?
You’ve probably heard the term ‘brisk’ used to describe the slightly speedier pace of walking that counts towards your NHS-recommended 150 minutes of weekly exercise. As the NHS writes on its website, even a brisk 10-minute daily walk has lots of health benefits, with brisk being about 3 miles an hour – ‘You can tell you’re walking briskly if you can still talk but cannot sing the words to a song,’ it advises.
Power walking, however, is a way to one-up that. ‘While you might be a speedy walker, you are only power walking if your pace is between 4 and 5.5 miles per hour,’ says Vitality Health wellness coach Andrew Isaac. ‘As well as speed, there are a few rules, which include keeping one foot on the ground and each step should follow a heel-to-toe motion – this is to prevent the walk turning into a jog.’
In a nutshell, says Isaac, power walking ‘focuses on maintaining a brisk pace and using vigorous arm movements to enhance its health benefits.’ By increasing your heart rate and improving blood flow, regular power walking can lower your risk of heart disease, boosting good cholesterol (HDL) and reducing bad cholesterol (LDL) through increased metabolism, which supports weight management, he explains.
‘Power walking is classified as a weight-bearing activity, which is excellent for maintaining bone density, especially as it tends to decrease with age and menopause – and it’s been shown to relieve arthritis pain and promote stronger muscles, tendons, and ligaments,’ adds Isaac.
He says that even short bursts of power walking throughout the day can boost metabolism, improve circulation and mental clarity.
2. Nordic walking
Nordic walking is a great full-body workout
Another way to level up your walking is through the practice of Nordic walking. Initially developed in Finland as a summer training method for cross-country skiers in the mid-90s, Nordic walking is a full-body workout which uses two poles to engage the upper body.
‘As Nordic walkers are moving to a natural body rhythm with the poles, it allows the body to use more energy, which can burn approximately 20% more calories than walking without poles,’ says Isaac. ‘Not only will the poles allow better posture by keeping the body upright, they can also improve balance and aid in rehab to any pre-existing injuries, as well as ease joint pain and help with any inclines during the walk.’
Indeed, multiple studies have highlighted the benefits of Nordic walking over conventional walking, including this 2013 paper, which identified better upper-body strength, cardiovascular endurance and flexibility and this 2019 study, which highlighted the fat-burning benefits of Nordic walking compared to regular walking.
Related Story3. Weighted walking or ‘rucking’
Walking but make it weighted
Weighted walking is another way to boost the fitness benefits of walking, typically by using ankle weights, wrist weights or weighted vests – with the latter typically known as ‘rucking’.
‘Weighted walking provides a greater challenge for the body, since your muscles are challenged to work harder, building strength and muscular endurance,’ says fitness and yoga instructor Eloise Skinner. ‘I’d recommend trying this style if you’re comfortable with your walking routine already, and you have familiar routes/ terrain to navigate while adding weights.’
Skinner also highlights the importance of posture and alignment, ‘since the added intensity relies on correct joint placement to avoid injuries’ – so it’s wise to work on your form first and add weights gradually (you can buy adjustable vests online).
Related Story4. Backwards walking
When it comes to walking, speed isn’t the only thing that matters – you can also benefit from changing direction. ‘Backwards walking is reported to have a huge range of health benefits – not just for your body, but for your mind as well,’ says Skinner.
‘Walking backwards has been suggested to improve hamstring flexibility, strengthen the muscles of the lower back, reduce risk of knee injuries – since the pressure in the knee joints is reduced when travelling backwards – and strengthen the ankle, because this joint is challenged more when walking backwards,’ she adds.
‘Walking backwards has been suggested to improve hamstring flexibility’
Studies have also suggested that walking backwards – known as ‘retro-walking’ in academic circles – can boost cognitive performance, including memory, reaction time and problem-solving skills. For instance, a Dutch study, which tested participants’ reaction times while stepping backwards, forwards or sideways, found that those walking backwards had the fastest reaction times.
Skinner only recommends backwards walking if you’ve got a safe and comfortable space or route to do it – ‘away from traffic or other potential obstacles’, but says it can be a good option for those who find walking to be tough on their knees.
‘To perform this exercise safely, make sure you’re familiar with your route, and that you walk at a reasonable pace,’ she adds.
5. Walking yoga
Walking is great, yoga is great – so why not combine the two? ‘In the yoga/mindfulness tradition, there are many forms of movement integrated with breath and mindful awareness, and walking can also fall within this category,’ says Skinner.
‘Walking yoga might incorporate an intentional walk where the individual focuses on the present moment, and the integration of the mind, body and breath. It might also incorporate pausing for some moments to undertake simple yoga stretches, or basic breathwork practices,’ she explains.
‘To undertake a safe walking yoga practice, pick a comfortable and familiar route, and make sure you’re able to fully concentrate on the experience – avoiding headphones, music, podcasts – to fully bring oneself into the present moment.’
Related Story6. Hiking and urban hiking
You can hike in cities, too
While many people might think hiking is only for people who live in the countryside or by the mountains, Carla Khouri, UK hiking lead at Merrell Hiking Club, is keen to suggest otherwise.
‘Hiking is a low-impact, adaptable form of exercise with powerful physical and mental health benefits that can improve our wellbeing,’ says Khouri. As well as improving cardiovascular fitness, ‘as a weight-bearing activity, hiking also supports bone health and helps maintain bone density, which is really important for preventing osteoporosis.’
Walking on varied terrain, adds Khouri, also sharpens your balance and coordination, improving longevity and reducing the risk of falls as you age.
‘Most people in the UK live or work in an urban environment, which can sometimes make it seem more difficult to get out hiking,’ she says. ‘However, as a nature lover who has spent my whole life living in London, I have had lots of fun over the years seeking out pockets of green space in the city, and I’m still finding new spots to this day.’
‘I have had lots of fun over the years seeking out pockets of green space in the city’
Urban hiking, Khouri explains, ‘involves intentionally exploring city landscapes with routes that might include parks, green corridors, and historic buildings and neighbourhoods.’ The beauty of it, she says, lies in its simplicity, and ‘unlike remote wilderness treks, you don’t need a lot of gear’. Comfort is key, though, and having a good pair of walking shoes or trainers is key when going the distance.
Online maps and hiking apps can be great, but Khouri also suggests joining a hiking club, which will likely take you ‘to parts of a city [you] hadn’t considered before’ and provide you with social connections to nourish your social biome.
Related Story7. Treadmill walking
Treadmills aren’t just for running
Although we’ve just highlighted the benefits of walking outdoors, there are also lots of great walking workouts you can do indoors on a treadmill. The beauty of this staple gym machine is that you can typically adjust speeds, set goals and even program specific workouts with different speeds, inclines and durations.
From the viral 12-3-30 workout to this 30-minute walking workout that 52-year-old PT and fitness coach Won Dolegowski swears by – to any interval session, don’t limit the treadmill to running or think it’s reserved for sweaty HIIT sessions only.
8. Japanese Interval Walking Technique
Talking of interval walking, you may have heard of the Japanese Interval Walking Technique, also known as ‘Intermittent Walking’ or ‘Interval Walking Training’, which has recently gained traction online.
Developed by researchers in Japan, the method is supported by the findings of a 2007 study, which compared the effects of interval walking, moderate-intensity continuous walking and no walking. The interval walking group experienced significantly greater improvements in aerobic capacity, muscular strength and reductions in resting systolic blood pressure.
The workout: Walk at a brisk pace for 3 minutes – about 70-85% of your maximum heart rate. You should be able to speak, but you may find continuous talking a challenge.Walk at a more leisurely pace for 3 minutes and let your heart rate come down to 40-50% of your maximum heart rate.Repeat 5 times for a total of 30 minutes.
The Japanese Walking Technique is low-impact yet high-intensity. It’s a reminder that intervals aren’t just reserved for running – and that walking can play a significant role in helping you to reach your fitness goals.
Related Stories
Hannah Bradfield is a Senior Nutrition Writer across Women’s Health UK and Men’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.Â
She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.Â
A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.