Brisk walk: how to do it
In short
A walk at a pace that is a little quicker than a stroll. Use the talk test to find it: you can talk, but you could not sing. Works: walking and whole body.
How to do it
- Wear supportive, non-slip shoes. Choose a flat, clear path indoors or out.
- Start with 1 minute at an easy pace. Let your arms swing naturally.
- Quicken your pace a little. Check: can you say a full sentence? Can you sing a song? If you can talk but not sing, you are in the right place.
- Hold that pace for the time on your page. Slow down if you cannot talk.
- Finish with 1 minute of easy walking.
As you go
- Land on your heel, roll to your toes, and look ahead.
- Breathe in and out in a natural rhythm.
- The talk test beats any watch or counter.
What it works
- Works
- walking and whole body
- Position
- Standing
- Have nearby
- Nothing
- Effort
- Moderate
An easier and a harder version
Easier
Walk at a pace where you could sing, and make it a little quicker over several days.
Harder
Keep the talk test pace a little longer. Do not go faster than the talk test allows.
Take care
- Balance: choose a clear path and good light. Walk with a friend or near a bench if you wish.
- Sensitive knees: shorten your stride and walk on a smooth surface.
- On hot days, walk indoors or in the shade, and drink water if you like, unless a doctor has limited your fluids.
Where it is in the plans
In our walking plan: 1 of 28 days, first on day 19, The talk test.
The plan's note that day: Walk a little quicker for 1 minute. Say a sentence out loud.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 1 of 28 days: 19 | Day 19, week 3: The talk test | 1 min |
Brisk walk: day 19 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
The rule of thumb: at moderate intensity you can talk, but not sing.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day walking planSee the plan