Walk, don’t run! How fast walking can transform your fitness routine in midlife

Many people used to think of running as the gold standard for fitness but as we get older and especially in our middle and later years, we need to reconsider what works.  And there is an equally effective, lower-impact, and more enjoyable alternative.  Fast walking: or brisk walking, is a powerhouse exercise that’s kind to your joints, great for your heart, and perfect for your lifestyle.
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Whether you’re easing back into exercise or looking for a sustainable way to stay fit, fast walking might be the secret to transforming your fitness routine.

​This blog post contains paid for links.

Fast walking is an effective and enjoyable way to stay fit in midlife.

Why choose fast walking over running?

​Fast walking is more than just a leisurely stroll, it’s a purposeful, brisk activity that gets your heart pumping and your muscles working. Unlike running, it’s low-impact, meaning it puts less strain on your joints. For those in midlife, when wear and tear on knees and hips can start to take its toll, this makes fast walking a game-changer.

Running can also feel intimidating, especially if you’re starting from scratch or returning to fitness after a break. Fast walking is approachable, easy to build into your day, and just as effective when it comes to improving your health.  So grab a pair of womens walking boots and head outside ...

The health benefits of fast walking

Fast walking delivers a host of health benefits, many of which rival those of running:

Cardiovascular health - walking briskly can lower blood pressure, improve circulation, and reduce the risk of heart disease.

Weight management - it burns calories efficiently, up to 300-400 calories per hour depending on your pace.

Mental wellbeing -  a brisk walk releases endorphins, reducing stress and improving mood.

Joint-friendly movement - walking is easier on the joints than running, making it a great option for preventing injuries or managing conditions like arthritis.

How fast walking fits midlife goals

In midlife, fitness is about more than just looking good, it’s about feeling good and staying strong for the years ahead. Fast walking supports these goals beautifully:
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• It’s adaptable to all fitness levels.
• It helps maintain bone density and muscle strength, both of which naturally decline with age.
• It’s a stress-buster, ideal for juggling the demands of work, family, and personal time.

Tips to transform your fast walking routine

To really make a difference from your walks, follow these tips to take your fitness to the next level:

Invest in good footwear - supportive shoes can prevent discomfort and keep you moving longer.  Invest in a good pair of womens running trainers, yes they are perfect for fast walking too!

Add intervals - alternate between a brisk pace and a slower recovery pace to boost calorie burn and endurance.

Track your progress - use a fitness tracker to monitor your steps, pace, and heart rate.

Engage your core - keep your posture tall and swing your arms to engage more muscles.

Incorporate nature - walking outdoors adds a mental health boost, thanks to the fresh air and greenery.

Why fast walking is perfect for midlife

Fast walking isn’t just good for your body, it’s also good for your soul. It’s a chance to clear your mind, reconnect with nature, or even bond with friends on a group walk. Plus, it’s a form of exercise that’s easy to stick with, making it an excellent way to build lifelong habits.
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For midlife women managing stress, hormonal changes, or joint discomfort, fast walking provides a gentle yet powerful way to stay fit and balanced.

My dogs love it when I get out for more walks - although they don't always keep up!

Fast walking is proof that fitness doesn’t have to be punishing to be effective. It’s a kinder, more accessible way to stay active in midlife while reaping incredible physical and mental health benefits.

Add in some strength training (body weight or using hand held weights) and you really do have a good all round fitness routine to support longevity and future proof your health and fitness.

I'm trying to incorporate a faster walking pace into my schedule, although it doesn't always combine with a dog walk, these two tend to get a bit distracted by all the interesting smells!

Love from
Michelle xx


​Disclaimer: this blog post contains paid for links.

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