Brisk Walking Vs Reverse Walking: Know the Difference and Their Benefits

July 13, 2024

All the fitness freaks grab on your shoes and tighten your laces for a new fitness hack!

The more simple things are, the more beneficial and healthy they become. In this article, we will tell you the fundamentals of brisk and reverse walking, and the health benefits they provide. 

Daily walking benefits physical and mental health, aiding in calorie burn and weight loss. It’s an easy and effective way to maintain a healthy weight. Walking boosts energy, mood, and alertness, contributing significantly to overall well-being. It helps prevent and manage various health issues, including diabetes, blood pressure, constipation, and cancer. Studies show that walking at least an hour daily can reduce the risk of breast cancer and mitigate the effects of obesity-related genes.

Let’s understand how brisk walking enhances the benefits of regular walking.

Brisk walking equates to around 100 steps of walking per minute. It consists of walking at a slightly faster pace including walking for 4.8 to 6.4 km/h. There are several health benefits that it provides. 

• Prevention of Chronic Diseases such as Diabetes, high blood pressure, stroke and cancer. A study in the British Journal of Sports Medicine shows that brisk walking can reduce type 2 diabetes by 40%. Causal walking can reduce diabetes by 24% however, brisk walking can reduce this risk by 39%. 
• According to the American Cancer Study, normal walking of seven hours per week can reduce the risk of breast cancer by 14% and the Harvard study states that brisk walking can reduce obesity-prompting genes by half that also leads to breast cancer in women. 

Difference Between Walk Types

• Casual Walking: Less than 3.2 km per hour.
• Normal Walking: 3.2 to 4.8 km per hour
• Brisk Walking: 4.8 to 6.4 km per hour

Benefits of Brisk Walking 

• Improves Cardiovascular fitness – reduces heart disease risk, high blood pressure, and stroke
• Calorie Burning Increase
• Boost Mood
• Muscle Strength- Strengthens leg and core muscles, enhancing endurance and stability

Ideally, one should aim for at least 30 minutes of brisk walking most days of the week. Beginners can start with 10-15 minutes and gradually increase. Morning walks can boost metabolism and energy, while evening walks can help unwind after a stressful day. 

Benefits of Reverse Walking:

• Focuses on muscles and brain areas neglected by regular walking,
• Improving balance, stimulating the brain and alleviating joint pain
• Knee Issues: Less stressful on knee muscles, beneficial for those with knee problems
• According to BMC Musculoskeletal Disorders, reverse walking helped reduce pain and functional disability in people with knee osteoarthritis.
• It improves balance and coordination by engaging different muscle groups and improving overall stability.
• Enhanced Cognitive Function: Stimulates brain activity and improves cognitive functions.
• Reduces Knee Stress: Less stressful on knee joints, beneficial for people with knee issues.
• Cardiovascular and Muscular Benefits: Improves cardiovascular health and strengthens muscles

Beginners should start from 5-10 minutes per session and gradually increase up to 20-30 minutes. Effective in practicing during regular workout hours in safe environments to avoid injuries. 

Which One is More Beneficial?

Brisk Walking- 

• Ideal for general weight loss.
• Easy to integrate into daily life. 
• Straightforward and effective.

Reverse Walking-

• Improves balance, coordination, brain health and joint health.
• Offers unique benefits that complement regular walking routines

On the whole, Incorporating both brisk and reverse walking into your exercise regimen provides a well-rounded approach to fitness.

Suggested Routine-

• Monday, Wednesday, and Friday: 30 minutes of brisk walking.
• Tuesday, and Thursday: 10-15 minutes of reverse walking.
• Saturday: Mix both for a total of 30-40 minutes.
• Sunday: Rest or light activity.