Difference between Walking and Brisk Walking. Which burns more calories?

Walking is a great way to improve or maintain your overall health. Half an hour a day can improve heart health, build strong bones, reduce body fat and increase strength and endurance. It can also reduce the risk of heart disease, type 2 diabetes, osteoporosis and some cancers.

Walking does not cost anything and does not need specific gear or training, unlike certain types of exercise. Engaging in physical activity does not need to be intense or lengthy to benefit your health.


Brisk Walking is a form of aerobic exercise that provides many health advantages. It is described as walking at a speed that elevates your heart rate while also enabling you to talk comfortably. Normally, the pace can vary from 3 to 4 miles per hour, based on personal fitness capabilities.

However, the exact pace is not important. The most crucial thing is that the pace feels moderate to you. Don't know what moderate intensity feels like? It implies that if you're walking with a friend, you can still chat to them, but you'll have to pause every sentence or two to get another breath in.


Walking is a low-impact, low-stress activity that most individuals engage in on a daily basis. It is normally done at a leisurely pace of 2 to 3 miles per hour, without exerting much strain or raising the heart rate much. This type of movement is great for people who are just starting out in physical activity or who are recuperating from an injury because it helps with fundamental mobility maintenance, joint flexibility, and light training. On the other side, brisk walking quickens and intensifies walking. Moving at a faster speed—between three and four miles per hour—is usually necessary to feel a little out of breath but still be able to speak.
While any type of walking is good for you, walking at a brisk pace may bring more health benefits. People who walk at a brisk pace for about thirty minutes a day have a significantly reduced risk of heart disease, cancer, dementia and death compared to their slower moving peers, according to two 2022 studies published in JAMA Internal Medicine and JAMA Neurology.

Lets figure out what are the Health benefits -

Brisk walking strengthens the heart, improves circulation and reduces heart disease. It helps lower blood pressure and improve cholesterol levels.

This is an effective way to burn calories to help you lose or maintain your weight. A 30-minute walk can burn 150 to 200 calories, depending on your weight and speed.

Walking releases endorphins, the body's mood-booster, which can reduce stress, anxiety and symptoms of depression.

Regular walking can strengthen bones, improve balance and help prevent diseases like osteoporosis and arthritis.

Brisk walking improves endurance and increases aerobic capacity over time, making daily activities easier and less tiring.


If you’re looking to get more out of your daily walks, making the switch to brisk walking is easier than you might think. Here are a few tips:

Increase your speed gradually: Start by walking a bit faster than you normally would, and keep increasing your pace over time.
Swing your arms : This helps propel you forward and burns more calories.
Focus on posture : Keep your back straight, your shoulders relaxed, and your head up.
Take shorter, quicker steps : This will help you naturally walk faster without tiring yourself out too quickly.
Add intervals : If you’re not ready for a full brisk walk, try alternating between regular walking and brisk walking in short bursts.

How to start as a beginner?
Beginners are recommended to start out with 10 to 15 minutes a day and gradually increase that amount. Attempt to walk for at least 150 minutes at a brisk pace per week, as advised by many health agencies about physical activity

• 1. Count your steps
• 2. Observe your breathing
• 3. Keep an eye on your heart rate
• 4. Practice good posture