In a world where trendy new exercise modalities seem to pop up every day, it’s easy to overlook less flashy options, even if they can be just as effective for helping you to achieve your fitness goals. Case in point: power walking, an understated activity that deserves more fanfare for its myriad health benefits. 

Power walking is a highly effective, full-body workout that’s more accessible than almost any other form of exercise. It requires no equipment and can be done absolutely anywhere—even if that means pacing back and forth in your living room. It’s also gentle on the body and involves a very low risk of injury, all of which makes it a good fit for almost anyone at any fitness level. 

Not yet sold on fast walking as a legit form of fitness? Keep reading to find out what differentiates a power walk from a regular walk, how these distinctions translate into a host of benefits, tips for mastering proper form and technique to get the most out of your walk, and much more. 

What Exactly Is Power Walking?

Everyday walking can vary in speed—sometimes it’s a leisurely stroll, and other times it’s a more hurried pace. Rarely do we consciously consider the difference, so you might be wondering how to ensure your walk is powerful enough to become the effective workout you're aiming for. What, in other words, differentiates a power walk from just a regular ol’ stroll? 

Power Walking vs. Regular Walking 

According to Peloton instructor Kirsten Ferguson, the key distinction between power walking and "regular" walking lies in the intensity of the movement. Power walking is more intense, requiring greater physical effort. This places higher demands on your body and provides a more robust workout for your heart, she says. However, there’s a sweet spot when it comes to intensity: Your power walk should fall within the zone 2 cardio range, where you're working at 60 to 70 percent of your maximum heart rate. (To discover your max heart rate, subtract your age from 220). This means maintaining a pace that’s hard enough to challenge you but not so strenuous that you can’t carry on a conversation.

The exact speed of your power walk will depend on your baseline walking speed. As a general rule, aim to walk at the upper end of your speed range—but if you prefer a concrete target, try to reach at least 4 mph. (Again, you’ll mainly want to pay attention to your heart rate, ensuring you’re in the 60 to 70 percent of max range.) 

For those not interested in calculating anything, Kirsten simply advises walking as fast as you can, taking shorter, quicker steps compared to a regular walk. This swift pace engages not only your legs but also your core, and it incorporates arm drive, further enhancing the benefits of the workout. This is another key difference between power walking and regular walking: Power walking is a full-body exercise, while regular walking primarily targets the lower body.

If you’re just starting on your fitness journey, you can begin with a regular walk at the lower range of your max heart rate and slowly work yourself up to more powerful strides.

Power Walking vs. Jogging 

No matter your walking speed, power walking fundamentally differs from jogging. According to Kirsten, the key distinction is that during a power walk, one foot always stays in contact with the ground, whereas jogging involves briefly lifting off the ground on one leg. This difference reduces the impact on your body, making power walking gentler on the joints compared to jogging.

Power Walking Benefits: Why It's Such Good Exercise

Despite being such a low-key form of exercise, power walking offers a surprising number of benefits, many of which extend beyond physical fitness. Here, Kirsten shares some of the most notable: 

Reduces Risk for Certain Disease 

Power walking is beneficial to your overall health, according to Kirsten. It reduces your risk for high blood pressure, high cholesterol, and diabetes. It can also aid in weight management and has been shown to enhance heart health. In fact, research indicates that walking at a faster pace lowers your risk of dying from heart disease compared to walking at a slower pace. And regular exercise like power walking can reduce your risk for some cancers too. 

Protects Joint Health 

Because it’s a low-impact exercise, power walking is easy on your joints, which can help you remain active long-term. Such exercise has also been shown to relieve arthritis joint pain.  

Protects Bone Health

Power walking is good for your bones, Kirsten says. Research shows that it can prevent the loss of bone density, and in one study, walking four hours per week reduced the risk of hip fracture in perimenopausal women by an astounding 41 percent. 

Tones Muscles 

Power walking most notably targets muscles in the glutes, calves, and core, Kirsten says. However, because it engages the whole body, it also tones muscles in the arms, shoulders, back, and core.

Benefits Mental Health and Improves Cognitive Functioning 

 Like all forms of exercise, power walking can reduce anxiety and depression. And in fact, power walking specifically has been shown to decrease depression. “My favorite benefit of power walking is how it can help you mentally,” Kirsten says. “In class, I call a power walk a purpose walk. Moving with intention can help you reduce stress.”  

Additionally, power walking has been shown to enhance cognitive functioning by boosting memory and focus. It has also been linked to better sleep.

Low Risk of Injury

Due to its low-impact nature, there is little risk of injury in power walking. 

Low Barrier to Entry  

Power walking requires no equipment and can be done virtually anywhere, making it an entirely free activity. Additionally, it’s suitable for individuals of all fitness levels.

Improves Longevity 

Regular walking, including power walking, has been shown to promote a longer life. 

How to Master Power Walking Form and Technique

When it comes to form, Kirsten says the most important thing to think about when power walking is taking short, quick steps. Your foot strike, she adds, should be neutral, which means your foot lands on the edge of the heel and evenly transitions through the middle of the foot as it pushes off. 

You’ll also want to engage your core, as well as your arms, which she says should be “swinging by your side at a 90-degree angle.” At the same time, you should “walk tall,” she says, with your shoulders down and back and your “chest proud.” 

How Long Should I Power Walk For?

There’s no set amount of time you should power walk for; it varies depending on your goals, according to Kirsten. “But whatever time you make for movement is a win in my book,” she adds.  With that said, the American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise, such as power walking, per week. This translates to, for example, 30 minutes of power walking per day, five days a week. 

What Muscles Does Power Walking Work?

Power walking is a full-body exercise, but Kirsten says it works the calves, glutes, and core most intensely. With proper form, power walking should also work the arms, back, and shoulders. 

Can You Power Walk on a Treadmill?

You can absolutely power walk on a treadmill. “Just increase your walking pace,” Kirsten says. “And if you really want a cardio boost, add a bit of incline.”  

Want to level up your power walking? Consider guided instruction to add more structure to your workouts. Peloton offers a range of classes on the Tread or Tread+, including Power Walks and Hikes, which add incline. Guided classes include a warm up, cool down, and will cue different paces within, so you’ll have more variety in your walks. (Of course, if you love taking your walks outside, you can also take outdoor guided audio Power Walks through the Peloton App.)

The Takeaway

Power walking is a highly effective full-body aerobic exercise that is low-impact and gentle on the body. It requires no equipment and can be done almost anywhere, making it accessible to individuals at any fitness level.

Though simple, power walking delivers a wide array of benefits when done with proper form. These include a reduced risk of certain diseases, better bone and joint health, increased muscle tone, and improved mental and cognitive well-being.

For all these reasons, power walking is a valuable addition to any workout regimen. It can be a great option for anything from rounding out a robust exercise routine to getting started on a new fitness journey, and all it requires is your own two feet.