When I committed to power walking every day for two weeks, I wasn’t sure what to expect. My mind conjured images of '80s workout videos with colorful shell suits and exaggerated hip swivels. Would I look just as ridiculous striding through my local streets? To my surprise, power walking was nothing like I expected. It turned out to be easy to start doing, effective and anything but silly.
Annabel Streets, author of 52 Ways to Walk and The Walking Cure, describes power walking as a natural, elegant and athletic way of moving that minimizes injury. With her expert advice, I transformed my casual strolls into purposeful workouts—and I’m so glad I did.
What is power walking?
Power walking is more than just picking up the pace. According to Streets, it’s about adopting the right gait and engaging specific muscles to maximize efficiency.
Here’s how to get started:
- Pay attention to your posture: shoulders down, head up and core gently engaged.
- Roll from heel-to-toe with each step.
- Swing your arms naturally, but with intention, to enhance the cardiovascular effort.
The benefits of power walking
PT Chloe Thomas, a women’s health and mindset coach, explains that engaging your arms, maintaining a strong stride and taking long steps can turn a simple walk into an effective workout, highlighting these three benefits in particular.
- Power walking strengthens the heart and improves circulation.
- Power walking is more intense than casual walking, burning more calories.
- Power walking is low-impact, making it ideal for those with joint pain or people who are new to, or returning to, exercise.
What I learned power walking every day
1. It's worth preparing your body before you begin
You might be ready to set off, but before heading out, take 30 seconds to prepare your body. Streets recommends:
- Exhaling deeply to release tension.
- Rolling your shoulders back and aligning your head directly above your neck.
- Gently engaging your core with a subtle tuck of your abdomen.
Armed with this expert advice, I stood on my doorstep, channeling my inner power walker. The pre-walk routine felt oddly satisfying—like tidying your desk before diving into work. I exhaled, rolled my shoulders a few times and double-checked my posture. This simple routine meant I felt ready and focused every time I set off.
2. The arm swing changes everything
Within minutes of my first power walk in the crisp January air, I had a stitch. Clearly, this wasn’t as easy as it looked! Streets explained that proper arm movement is crucial. Keep your arms loose, bend slightly at the elbows, and let them swing in time with your stride. “This allows you to walk faster while using less energy,” she says.
Once I found my rhythm, everything clicked. My pace quickened, my heart rate rose and I could keep going.
3. Power walking can be a proper workout
Power walking turned my casual lunchtime stroll through woodlands and around the pond into a full-body workout. Not only did my legs feel stronger, but my core and arms were engaged too. Mentally, I felt energized and accomplished—there’s something empowering about striding purposefully in the fresh air.
In just two weeks, my fitness levels noticeably improved. What used to be a leisurely, hour-long walk was now a brisk 20-minute power session. I finished slightly breathless but far from exhausted—and I felt great.
My verdict on power walking
Power walking has surprised me. I thought it would be just faster walking but it turns out it’s a lot more than that. It’s fitness, stress relief and even a little mental clarity all rolled into one.
As someone who already loves walking, finding a way to supercharge something I already do now feels like a no-brainer. And as a busy mum who’s always on the go—literally and metaphorically—squeezing in a workout while saving time on another activity is the kind of multitasking I can get behind.
Hitting middle age has made me reevaluate my priorities, and power walking feels like a nudge—or rather, a stride—in the right direction to keep my body strong and my mind clear.
I urge you to lace up your trainers, roll your shoulders back and take that first step.
Shop walking shoes
If you've been inspired to try power walking, perhaps you need new footwear. Not sure what to buy? Our guide to the best walking shoes can help. Here are three selections from that guide in brief.
This is our favorite walking shoes, offering tons of soft cushioning and a good amount of energy return.
This comfortable shoe is often less than half the price of its rivals.
The grippy undersole makes these shoes great for both slippery concrete and trail walks.
