Still Confused If It Is Better To Walk Faster Or Longer? Clear Your Doubts Here!

Weight Loss


Published on: 09-May-2024


10 min read




Lalita Vishwakarma


Still Confused If It Is Better To Walk Faster Or Longer? Clear Your Doubts Here!

Still Confused If It Is Better To Walk Faster Or Longer? Clear Your Doubts Here!

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Are you wondering whether it's better to walk fast or walk longer to reap the benefits of walking? While both options offer advantages, the answer ultimately depends on your fitness goals and preferences.  

This humble activity has been scientifically proven to have numerous benefits, from boosting brain power and memory to reducing stress levels and preventing diseases like heart disease, stroke, and diabetes. The World Health Organization (WHO) recommends investing at least 150 minutes (about 2 and a half hours) into moderate-intensity exercises, either aerobic activity or walking, to achieve your targeted weight loss goal.  

Here, we will find the answer to "Is it better to walk faster or longer and also look for the health benefits of walking. So, to get insights, just keep reading! 

Fun Facts About Walking  

  • Have you ever heard of National Walking Day? It is celebrated on the first Wednesday of April every year. 

  • Walking fast every day can increase your creativity by up to 60 per cent. 

  • It can help you reduce the risk of certain cancers like breast and colon cancer. 

  • Engaging 21 minutes a day in walking can reduce your risk of cardiovascular disorder by 30 per cent. 

  • To challenge yourself, is it better to walk faster or longer can be a topic of experimentation! 

Table Of Contents 

  • Walk Fast or Walk Longer: Which One Is Best? 

  • What Are The Benefits Of Walking Fast Or Walking Longer? 

  • How To Do Walking For Weight Loss? 

  • Expert's Advice   

  • The Final Say 

  • FAQs 

  • References 

Walk Fast or Walk Longer: Which One Is Best? 

Still confused about whether it is better to walk faster or longer to lose weight? Well, we know the process involves physical movement and is great for burning calories. Although both are considered the best way to lose weight fast at home, there are certain factors that may impact your preference among them. So, here are the points that will help you clear up your doubt related to "Is it better to walk faster or longer? 


Walking Faster 

Walking Longer 

Calorie Burn 

Burns more calories per minute due to increased heart rate 

Burns fewer calories per minute, but total burn can be significant over longer durations 

Fat Oxidation 

Increases fat burning during exercise 

This may lead to increased fat burning, but research is ongoing 

Time Efficiency 

Burns more calories in less time 

Requires more time to burn the same amount of calories 

Total Caloric Expenditure 

May burn fewer calories overall for a set distance 

Can burn more calories overall due to longer duration 

Endurance Building 

Less effective for building endurance 

More effective for building endurance, allowing for increased intensity or duration over time 

Joint Health 

Lower impact on joints 

Lower impact on joints, suitable for people with joint issues 



What Are The Benefits Of Walking Fast Or Walking Longer? 

“Is it better to walk faster or longer?” depends on your fitness goals and personal preferences. Here are some of the health benefits that you can observe while walking fast or walking longer: 

1. Keeps Your Heart Healthy  

By investing 30 minutes daily in walking, you can improve your heart health as it increases your heart rate and breathing. It is also effective against heart disease. When you walk fast, your heart pumps more blood, and blood circulation in your body increases. This increase in circulation helps deliver oxygen and essential nutrients to tissues and organs, supporting the entire cardiovascular system.   

2. Helps In Calorie Burn  

If you want to maintain your weight, and that too in a sustainable way, start brisk walking. It can burn more calories in less time. When you walk quickly, your heart rate increases, and your muscles become active. This means your body uses more energy and burns more calories per minute. Brisk walking can be helpful for people who want to lose weight or stay fit.  

3. Improves Endurance And Stamina  

It is also a great way to improve your endurance and stamina. Walking fast or moderately for long periods can help you achieve good stamina. By gradually increasing walking time, people can improve the work of the cardiovascular system and compete in providing oxygen to the muscles. Gradual change leads to endurance, allowing a person to walk with ease and less effort for longer periods.    

4. Maintains Joint Health  

Your joint health depends on your physical activity. Unlike high-intensity exercise, which puts a lot of stress on your joints, long walks at a moderate pace are a low-impact form of exercise that promotes health, fitness, and longevity. Longer walks allow people to participate in physical activity without straining joints or risking injury. Rhythmic walking helps lubricate joints, reduce stiffness, and improve range of motion.     

5. Boosts Your Mental Well-Being 

Walking is equally important for boosting mental health. Spending time in an open environment around nature by engaging in physical activities such as walking can positively affect mental health factors. Not only this, but these long walks provide an opportunity to get rid of the stress of daily life, allowing people to clear their minds, reduce stress, and improve their mood.    

6. Maintaining Personal Fitness Level 

The most important benefit of walking fast and longer is keeping fit. Starting with short, slow walks are recommended for beginners or those who have been around for a while.   These walks are a gentle introduction to exercise and allow the body to move slowly without stressing the muscles and joints. As fitness improves and endurance increases, individuals can climb faster or longer. This improvement can be achieved by gradually increasing the speed of each training session or combining both.   

How To Do Walking For Weight Loss? 

Is it better to walk for speed or distance? Walking is a simple way to keep your health updated and fit. Everyone can do it in their own way, but considering these tips can maximise the benefits of walking for weight loss:  

1. Always Try To Make a Structured Plan 

It's important to establish a consistent walking routine by creating a structured plan and incorporating diversity to keep it interesting. As you gain muscle tone, energy, and endurance, your desire to continue walking will inevitably increase. 

2. Use Good Fitness Trackers 

Fitness trackers serve as motivational tools by recording your steps and distance. Aim to take 6,000–10,000 steps per day and find other ways to increase your activity level beyond walking. 

3. Walking Journal Can Be of Great Help  

Make sure to track your walking minutes, miles, or steps using a paper, computer, or app. Setting realistic goals and monitoring your progress frequently can help you stay motivated. 

4. Yes, Timing Matters 

Try to establish a consistent walking time that suits your schedule and preferences, whether it's a peaceful nighttime stroll or an early morning walk, to avoid distractions. 


Expert's Advice   

As an expert, I encourage you to consider your goals and preferences when deciding whether to walk faster or longer. A short walk can increase calorie intake and cardiovascular benefits if you're focusing on weight loss or heart health.  

But longer, shorter walks may be more appropriate if you value endurance, joint health, or mental health. Ultimately, finding the right balance for your lifestyle and interests is crucial. The combination of brisk and long walks can provide versatile health benefits. Listen to your body and adjust your walking habits accordingly 

Dt. Akshata Gandevikar  

The Final Say  

There is no one-size-fits-all approach to pursuing good health through walking. Whether it's a brisk walk or a walk, walking faster and longer can provide unique benefits that will improve your overall health. The important thing is to listen to your body, set realistic goals, and adopt a path that suits your lifestyle and interests. So tie your shoes, hit the pavement, and enjoy walking step by step.  



1. Which type of walking is better for beginners?  

A slower walk by gradually increasing the pace is mostly recommended for beginners.    

2. Does walking faster improve joint health?  

Not walking faster can cause hindrances to joint health; rather, walking long distances at a slower pace is mostly recommended.    

3. Is it better to walk longer or faster for heart health?  

Both longer and faster walks have benefits for heart health; longer walks improve endurance, while faster walks elevate heart rate and enhance cardiovascular fitness.   

4. Should I walk fast or far to improve my stamina and endurance? 

Both walking fast and covering longer distances can improve stamina and endurance, but walking farther may provide more sustained benefits over time, enhancing cardiovascular health and endurance capacity. Adjust your walking routine based on your fitness goals and preferences. 

6. Is it better to walk slowly or quickly? 

It depends on your fitness level and goals. Walking quickly can help burn more calories and improve cardiovascular health, while walking slowly can be a good option for low-impact exercise and relaxation. 


About ToneOp  

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp 

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