It has been said that walking is one of the best forms of exercise. In today’s blog, I am writing about the pros and cons of BRISK WALKING and NORMAL WALKING. Brisk walking offers greater health benefits than normal walking by providing a more intense cardiovascular workout, burning more calories, and reducing the risk of chronic diseases. Normal walking is less strenuous, but it serves as an accessible entry point to physical activity for all fitness levels, and it also serves as a morale booster for older people.
1 Brisk walking
It is defined as a pace fast enough to raise your heart rate and breathing, where you can still walk but not sing. This typically means a speed of around 5.0 to 6.5 km/hour.
Pros
- Superior Cardiovascular Health– Elevates heart rate more effectively, strengthening heart muscle, improving blood flow, and significantly reducing the risk of heart disease, stroke, and high blood pressure.
- Increased Calorie Burn & Weight Loss– Burns more calorie per hour than a normal walk, aiding in weight management and fat loss.
- Disease Prevention– Studies line brisk walking to a lower risk of type 2 diabetes, certain cancers, and dementia.
- Enhanced Fitness– Build more stamina, muscle strength, and endurance in legs and core compared to normal walking.
- Improved Mental Health– The increased intensity releases more endorphins, which helps reduce stress, anxiety, and depression more efficiently.
Cons
- Higher intensity Required– May be too strenuous for some beginners or individuals with certain health conditions, requiring a base level of fitness.
- Potential for Injury- If done with improper posture or footwear, the higher impact can potentially lead to joint pain (especially knees) or muscle soreness, though it is still lower-impact than running.
Normal Walking
Normal walking is more leisurely, lower intensity activity, generally at a slower pace that 4 km/hour.
Pros
- Accessibility– Extremely accessible for almost all ages and fitness levels, including those starting an exercise routine after a period of inactivity.
- Low Impact/Risk– Very low risk of injury, making it safer for people with joint issues or mobility concerns.
- Consistency– easier to maintain for extended periods or incorporate throughout the day in short burst (e.g. after the meals) promoting consistency which is key to long-term health.
- Foundational Benefits– Still offers basic health benefits such as improved mood, modest calorie burn, and general physical activity, which is better than being sedentary.
Cons
- Fewer Calorie Burn- Burns significantly lower calories than brisk walking, making it less effective for rapid weight loss without strict dietary changes.
- Lower Cardiovascular Benefits- Does not elevate heart rate to the moderate-intensity zone 950-70% of maximum heart rate) needed for optimal cardiovascular conditioning.
- Less Muscle Engagement- Engages fewer muscles with less intensity, leading to slower improvements in strength and endurance.
In the end, while any walking is beneficial, the primary difference lies in intensity and the resulting health benefits. Brisk walking offers a highly effective time-efficient workout for boosting health, while normal walking provides an easy, low-risk way to start moving and stay active through out the day. Normal walking is also good for old people with cardiac conditions and type 2 diabetes, it helps them in keeping their health and muscles under check.
Waiting for your views on this blog.
Anil Malik
Mumbai, India
10th December 2025
Friends, today’s blog is my 200th blog of the year 2025