I tried this power walking method to boost my heart rate and reduce my stress levels — and I'm hooked
Power walking has been around long before TikTok made it cool. It's been found to be good for your bones, reduce your risk of high blood pressure, burn calories, and improve your mental health.
Unlike running or jogging, walking has a low impact on your joints, so it is suitable for most people, plus you don't need any fancy equipment to get a good workout — just a comfortable pair of sneakers will do.
How to power walk
Power walking, also known as brisk walking, is exactly what it sounds like — you're walking at a faster pace, probably an effort of six or seven out of ten. An easy way to tell if you're walking quickly enough is the talk test — imagine you're walking with a friend, at the right pace you'd be able to hold a conversation, but you'd probably be a little breathless.
If you couldn't speak without gasping for breath, you're walking too fast. If you could easily talk like you would standing still, you're not walking quickly enough.
If you couldn't speak without gasping for breath, you're walking too fast. If you could easily talk like you would standing still, you're not walking quickly enough.
Alternatively, if you have one of the best fitness trackers strapped to your wrist, another way to check your pace is by looking at your heart rate. When power walking, your heart rate should be 50 to 85 per cent of your maximum heart rate.
Your maximum heart rate is 220 beats per minute (bpm) minus your age in years. Therefore, for a 30-year-old, the calculation would be 220 - 30 = 190 bpm. To determine the range you should be walking in, multiply this number by 0.5 to find 50 percent of your maximum heart rate (so 95 bpm for a 30-year-old), and by 0.85 to see 85 percent (162 bpm). Keep an eye on your heart rate as you walk and try and keep it in this zone.
What are the benefits of power walking?
We've explored the effects of 30 minutes of power walking on the body in more detail here, but in simple terms, power walking is an excellent form of cardio. You're working your entire body as you walk — just make sure you think bout engaging your core to stabilize your torso, and swinging your arms as you walk.
Not only does power walking raise your heart rate and burn calories, but studies have found this form of walking can reduce your blood pressure and your risk of high cholesterol and diabetes.
I tried this power walking method to boost my heart rate and reduce my stress levels — and I'm hooked
As Tom's Guide's fitness editor, I'm no stranger to a walking challenge — you can read what happened when I tried the Japanese walking method for a week here, as well as when I took on the 12-3-30 walking workout for a month. Yet next on my list was a 20-minute power walking workout, with a five-minute warm-up and cool down. As always, I set up the workout on my Apple Watch 10 beforehand — here's how to build a workout on your Apple Watch.
During the power walking workout itself, I used the 1-2 step method — this refers to a technique where you swing your arms in a 1-2 rhythm to match your steps. I found myself counting 'one, two' throughout the workout, focusing on swinging my arms, with a 90-degree bend in my elbow, as I took a big step forward each time, striking the floor with my heel and rolling to the ball of my foot.
I found the counting and the arm swing helped me take longer strides, working my lower body harder as I pushed myself forward.
Unlike going for a run, I wasn't immediately out of breath, but I found myself working hard as my heart rate increased. I focused on my form, keeping my core engaged and my torso upright. I tend to tense through my head and neck as I push myself, so I thought about keeping my neck, shoulders, and back relaxed. My heart rate remained elevated throughout the 20-minute workout, but stayed at 50-60% of my maximum heart rate.
More importantly, I really enjoyed the power walking session. While it won't be for everyone, the 1-2 rhythm was somewhat meditative, and I found myself tuning into my body and focusing on my walk. I use exercise as a way to reduce stress and improve my mental health, and this workout did just that.
If 20 minutes of brisk walking is too ambitious, why not mix intervals of brisk walking with intervals of slower walking to recover? The Japanese walking method involves three minutes of a brisk walk, followed by three minutes of a slower-paced walk to recover.
Remember, your brisk walking pace will be different from mine, and that the best workout for you is the one you enjoy the most. As always, if you're new to exercise or you're returning to workouts following an injury or pregnancy, it's always a good idea to check in with a doctor before taking on a new workout routine.
More from Tom's Guide
Forget running — 3 walking workouts that build lower body strength and burn calories
I tried this 3-2-1 walking workout — and it boosted my energy level and my mood
Walking for weight loss: what you need to know
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
an hour ago
- Yahoo
Expert shares the surprising role cortisol plays in our sleep — and why it's just as important as melatonin
When you buy through links on our articles, Future and its syndication partners may earn a commission. You've likely heard of cortisol as 'the stress hormone,' the one that spikes when your boss drops a big project in your inbox or when you're running late and stuck in traffic. But cortisol is more than just your internal 'let's get out of here' system; it's also a key player in how your body regulates sleep. This sleep hormone follows a natural 24-hour rhythm that helps you wake up feeling alert and allows the body to properly wind down at night. When it's not functioning properly, your sleep may suffer. We connected with Andrew Franklyn-Miller, MBBS, PhD, Chief Medical and Innovation Officer at Nuritas, and reviewed research on the relationship between sleep and cortisol, to share how cortisol plays a role in our explore the science behind how cortisol interacts with melatonin and your body's circadian rhythm, how it aids rest or hinders it and expert-backed ways to keep cortisol in check throughout the day so you can reap more, better sleep. What is cortisol? Cortisol is a glucocorticoid hormone produced by the adrenal glands. It's related to quite a few responses in the body, from handling the body's stress response, to regulating inflammation, immune function and impacting metabolism. It's also integral to regulating the body's sleep-wake cycle, interacting with hormones like melatonin and aligning with the circadian rhythm—the natural times your body wakes up and falls asleep. 'Cortisol promotes alertness by mobilizing energy stores, increasing blood glucose, and enhancing cognitive function during waking hours,' says Dr. Franklyn-Miller. Why is cortisol important for sleep? Cortisol is essential for a healthy sleep-wake cycle because its peaks and dips impact how quickly you fall asleep, when you wake up the next morning and may even impact your sleep cycles as you snooze. When cortisol is disrupted, for example, if it's surging in the evenings due to psychological stress, it can impact sleep quality, making it more challenging to fall asleep and stay asleep through the critical sleep stages, according to this study. Cortisol helps you wake up in the morning Think of cortisol as part of your body's natural 'get up and go' response. According to research, the cortisol awakening response (CAR), a physiological response that results in a sharp rise in cortisol levels within 30 to 45 minutes of waking, prepares the body for daily activities by boosting metabolism and vigilance. Cortisol levels peak in the early morning and decline throughout the day, reaching their lowest point at night to facilitate sleep onset and maintenance. 'While cortisol amplifies metabolic readiness, neural networks and neurotransmitters like the neurotransmitter orexin are primary in initiating and sustaining wakefulness,' says Dr. morning cortisol levels can contribute to difficulty waking and feelings of lethargy, making it feel particularly tough to get out of bed in the morning. Cortisol helps you wind down in the evening Cortisol and melatonin are the seesaw hormones that help with sleep. Cortisol is suppressed at night when melatonin is high, allowing for restful sleep. As morning approaches, rising cortisol levels inhibit melatonin production, making wakefulness easier, so you feel less groggy in the morning. 'Dysregulation, such as stress-induced cortisol elevation at night, can suppress melatonin synthesis, delaying sleep onset or reducing sleep depth,' says Dr. Franklyn-Miller. Cortisol can impact your sleep cycles Tiny pulses of nocturnal cortisol still spike during the night, especially between sleep stages, particularly during rapid eye movement (REM) sleep or brief awakenings, says Dr. Franklyn-Miller. In healthy sleepers, these blips act as micro-check-ins, making sure your body temperature, blood sugar, and memory-storage tasks stay on track. 'However, excessive spikes, often triggered by stress, anxiety, or sleep disorders like insomnia, can disrupt sleep architecture by reducing deep slow-wave sleep or fragmenting REM sleep,' he says. Those middle-of-the-night disruptions negatively impact sleep quality, causing fatigue and impairing function during the day. Not getting enough sleep has been related to higher levels of cortisol. Can cortisol disrupt sleep? Yes, cortisol changes can disrupt sleep. If it's not higher in the morning and lower in the evening, it can impact your ability to fall asleep and stay asleep. Low morning levels of this stress hormone, cortisol, can contribute to difficulty waking and feelings of lethargy. The CAR is critical for mobilizing energy and promoting alertness, and its blunting, as seen in adrenal insufficiency or chronic fatigue syndrome, can lead to sluggishness and trouble getting out of bed, Dr. Franklyn-Miller says. Other factors, such as poor sleep quality or circadian misalignment, may exacerbate this. If you're under chronic stress, the body's fight-or-flight response (hi, cortisol) doesn't power down as it should. That can have a direct impact on your ability to fall asleep, stay asleep, and wake up feeling rested. How to regulate cortisol levels for better sleep As of right now, many popular wearables can't detect cortisol levels in sweat to tell you if that hormone is operating optimally or not. But you can try to help regulate cortisol by supporting healthy circadian rhythm functioning, Dr. Franklyn-Miller suggests. Try these tips:Get light exposure after waking in the morning. Aim for 10 to 30 minutes of natural sunlight or bright light (10,000 lux) within an hour of waking to boost the CAR and suppress melatonin so you feel more awake and alert. Stick with a consistent sleep schedule. There's a reason you read this tip in most of our sleep articles: Because it works. Regular bed and wake times stabilize circadian rhythms, ensuring low nighttime cortisol and a robust morning peak. Practice stress management. Aim for at least 10 minutes daily to reduce chronic stress and lower nighttime cortisol, suggests research in the Journal of Clinical Endocrinology & Metabolism (2005). Better stress management can result in falling asleep faster and staying asleep. Eat a balanced diet. Try to keep meals lower in carbohydrates closer to bedtime to stabilize blood sugar and help prevent cortisol spikes from hypoglycemia, suggests Dr. Franklyn-Miller. Avoiding late-in-the-day caffeine or heavy meals can help with evening cortisol remaining low. Be mindful of exercise timing. Try to give your body a few hours to unwind after an evening exercise sesh if that's the only time you can squeeze it in. Moderate exercise in the morning or afternoon supports healthy cortisol rhythms, while intense evening workouts may elevate nighttime cortisol, according to the Journal of Neuroendocrinology (2003). Limit blue light at night. Reducing screen time can help enhance melatonin and suppress cortisol. Use relaxation techniques before bed. Performing calming activities like reading or gentle yoga can lower evening cortisol, focusing on increasing heart rate variability and parasympathetic nervous activity, promoting restful sleep, according to the Journal of Clinical Endocrinology & Metabolism (2005).
USA Today
2 hours ago
- USA Today
No, Trump's health condition doesn't give him 4 days left, as viral TikTok rumor claims
President Donald Trump, who turned 79 years old on June 14, 2025, was diagnosed with chronic venous insufficiency or CVI. A viral rumor is going around TikTok that President Donald Trump only has four days to live, but it isn't true. Trump was recently diagnosed with chronic venous insufficiency that has caused swelling in his lower legs. The White House physician described the condition as "benign and common," and the White House said it is common for people in their 70s. (Trump turned 79 years old on June 14.) Several videos on TikTok say the president only has four days left, some with hundreds of thousands of likes. There is no indication that is true. "The president remains in excellent health," White House press secretary Karoline Leavitt said at the July 17 briefing, where she announced the condition. She also told reporters he wasn't in any pain. More: Can Donald Trump run for president in 2028? Constitution sets two-term limit White House gives Trump's health news update Photos from Trump's recent appearances have shown swelling around Trump's ankles and bruising on the back of his right hand. Leavitt gave an update on the results of the president's health tests on July 17 following media speculation about the visible symptoms. He was diagnosed with chronic venous insufficiency or CVI, which occurs when leg veins fail to send blood back to the heart properly. The bruising on the back of his hand was caused by frequent handshaking and aspirin, the White House said. As part of his testing, Trump underwent an echocardiogram, diagnostic vascular studies, bloodwork and ultrasounds. "Importantly, there was no evidence of deep vein thrombosis or arterial disease," White House physician Capt. Sean Barbabella said in a July 17 memo. "All (lab work) results were within normal limits." How old is Donald Trump? Trump turned 79 on June 14. He shares the record with former President Joe Biden for the oldest president at their swearing-in. When is Trump's term up? Trump is in his second term, which ends in 2029. Presidents are limited to two terms by the Constitution. Contributing: Joey Garrison and Adrianna Rodriguez, USA TODAY Kinsey Crowley is the Trump Connect reporter for the USA TODAY Network. Reach her at kcrowley@ Follow her on X and TikTok @kinseycrowley or Bluesky at @
Newsweek
3 hours ago
- Newsweek
Mom Gives Birth to Baby at 33 Weeks, Then Gets Diagnosis
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. A mom from the North of England, U.K., received a shocking diagnosis after giving birth prematurely. Lauren Thomson (@laurenlou9x) shared a clip on TikTok and revealed that her baby boy was born at 33 weeks. Days later, she learned that her son has trisomy 21, also known as Down syndrome. Split view of premature baby boy and mom Lauren Thomson, 30, wearing brown leather-look jacket. Split view of premature baby boy and mom Lauren Thomson, 30, wearing brown leather-look jacket. @laurenlou9x The mom of four told Newsweek that her pregnancy came as a surprise itself. "I didn't find out I was pregnant until 16 weeks," she said. "I had no symptoms or signs of pregnancy. I had no idea that I was going to have him early and no scans showed anything different to my other children." Trisomy 21, or Down syndrome, is a genetic condition caused by the presence of an extra copy of chromosome 21. It can result in developmental delays, characteristic facial features and an increased risk of certain health conditions. However, the severity and symptoms vary widely between individuals. Thomson's son was immediately admitted to the neonatal unit after he was born. "He has been looked after on 24-hour care," Thomson told Newsweek, adding that hospital staff have been amazing. "They check his obs regularly and feed him like their own," she said. But it wasn't until four days after delivery that doctors raised concerns. Nurses had noticed several physical markers often associated with Down syndrome, such as low muscle tone, a folded ear and almond-shaped eyes. "That's when they discussed... testing him, which I agreed to after they explained the reasons," Thomson said. "I was very confused and shocked when they told me about it all; I didn't really know what to say or think." Thomson wrote on the text overlay of her clip that she "knows very little" about trisomy 21. "It was the strangest situation I've ever been in," she told Newsweek. "I just agreed with them about testing him and then went home and did some research about what had been said." Thomson's clip has been viewed more than 650,000 times and received almost 20,000 likes. Hundreds have commented with overwhelming support and many others shared their own experiences with Down syndrome. "My son was born in 2017 with trisomy 21 and I can promise you that he will teach you to see the world in completely new colors," one user wrote. "Congratulations. My 6yo little girl surprised us with an extra chromosome too, she's the best thing that's ever happened to me. I found it helpful to reach out to other parents and we were welcomed into the DS [Down syndrome] community with open arms," another said.
