The reason for this is simple. When you're walking more quickly, your muscles have to work harder to maintain your pace. Your heart has to pump faster to supply your muscles with blood, and your lungs work harder to ensure that your blood is oxygenated.
This extra work increases your cardiovascular benefits when you walk quickly. A study published in "Obesity Research" found that, for some people, walking slowly might actually increase the number of calories burned. Obese women burned more calories when they walked more slowly, and researchers found that this might be due to more efficient use of their energy. The study did not look at men and has not yet been replicated.
Consequently, it's not conclusive. However, if you're overweight and have trouble walking long distances, walking more slowly could enable you to burn more calories by helping you walk longer. This can be an important factor as obese people take up an exercise program to burn calories while reducing the risk of injury. If you want to challenge yourself during a walking workout but are unable to walk faster, you can try walking with poles.
Walking with fitness poles has a similar effect, it burns more calories per mile while taking the pressure off of the knees and joints.
If you want to raise your heart rate into the moderate-intensity zone but have difficulty doing it at your usual walking speed, adding poles may be the answer. Slower walking has a drawback; it doesn't give the aerobic training effect produced by walking fast enough to raise the heart rate into the moderate-to-vigorous intensity zone recommended to lower health risks.
Browning recommends adding other vigorous-intensity lower-impact activities like swimming, cycling, step routines, and elliptical training workouts. When you walk, discover a pace where you feel most comfortable and like you can walk easier and longer. That is your natural pace. Forcing yourself to walk slower or faster will feel unnatural. If you want to speed up, do so gradually and for just a few minutes at a time at first. Looking to start walking off the weight?
Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Browning RC, Kram R. Energetic cost and preferred speed of walking in obese vs. Obes Res. J Phys Ther Sci. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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Breast Cancer. Calories burned Increase your burn Stay motivated Walking and exercise. Calories burned walking. Weight 2. Weight 3.
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