How brisk is a brisk walk?

What counts as a brisk walk?

A brisk walk is a walk at moderate effort: you can talk but not sing. If you can only say a few words before pausing for breath, that's vigorous effort, which is harder than brisk.

There isn't one fixed speed. A useful guide is a cadence of about 100 steps a minute or more, which is an established marker of moderate intensity¹. In speed terms, brisk is roughly 2.5–3 mph (4–5 km/h) or faster. If you want a single speed to aim for, 3 mph (about 5 km/h) is a better marker of moderate effort than 2.5 mph (about 4 km/h)⁴.

How can you check your pace?

The simplest check is the talk test. You should be a little out of breath but able to hold a conversation.

To count your steps without a device, count for 10 seconds and multiply by 6, or count for 15 seconds and multiply by 4. About 100 steps a minute or more is a rough marker of a moderate pace for many people.

For older adults, 100–115 steps a minute is a range that has been used for moderate-intensity walking. That works out at about 1000 steps in 10 minutes, or 3000 steps in 30 minutes³.

Why might your brisk pace be different?

The numbers are averages, so treat them as a rough guide, not a personal target. The pace that's brisk for you varies with your height, age, fitness, build and any disability. Taller people take longer steps, so they may reach a moderate effort at a lower step rate.

How hard your heart works also matters. Measures based on heart rate can rate the same pace as lighter effort than measures based on speed or step counts¹. If a pace of 100 steps a minute feels easy, you can speed up a little. If it feels too hard to talk, slow down. Go at a pace that suits you.

For a harder effort, about 110 steps a minute matches a step up in intensity, and about 120 steps a minute matches a further step up². You don't need these to get started.

How does brisk walking fit into your week?

Adults, including those aged 65 and over, should aim for at least 150 minutes of moderate-intensity activity a week, such as brisk walking. The WHO's range is 150–300 minutes. It's a minimum to aim for, and going beyond it is fine. The benefits start well before it. The biggest reductions in the risk of many health problems come in the first 100 or so minutes a week, so doing less than the goal isn't wasted.

Activity of any length counts, so there's no minimum of 10 minutes at a time. Walking doesn't cover everything, though. Aim for muscle-strengthening activity on at least 2 days a week, working all major muscle groups. Adults aged 65 and over should also aim for varied activity that emphasises balance and strength on at least 3 days a week.

When should you be careful?

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

Warning signs often come before exercise-related heart events, and the risks lessen as people become more active and fit. Build up gradually^5,6.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

For anything else, such as a sore muscle or joint, or dizziness that settles, stop or ease off, and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through or ease off for; get it checked by a doctor.