Power walking is a highly effective, full-body workout that’s more accessible than almost any other form of exercise. It requires no equipment and can be done absolutely anywhere—even if that means pacing back and forth in your living room. It’s also gentle on the body and involves a very low risk of injury, all of which makes it a good fit for almost anyone at any fitness level.

Not yet sold on fast walking as a legit form of fitness? Keep reading to find out what differentiates a power walk from a regular walk, how these distinctions translate into a host of benefits, tips for mastering proper form and technique to get the most out of your walk, and much more.

What Exactly Is Power Walking?

Everyday walking can vary in speed—sometimes it’s a leisurely stroll, and other times it’s a more hurried pace. Rarely do we consciously consider the difference, so you might be wondering how to ensure your walk is powerful enough to become the effective workout you’re aiming for. What, in other words, differentiates a power walk from just a regular ol’ stroll?

Power Walking vs. Regular Walking

According to Peloton instructor Kirsten Ferguson, the key distinction between power walking and “regular” walking lies in the intensity of the movement. Power walking is more intense, requiring greater physical effort. This places higher demands on your body and provides a more robust workout for your heart, she says. However, there’s a sweet spot when it comes to intensity: Your power walk should fall within the zone 2 cardio range, where you’re working at 60 to 70 percent of your maximum heart rate. (To discover your max heart rate, subtract your age from 220). This means maintaining a pace that’s hard enough to challenge you but not so strenuous that you can’t carry on a conversation.

The exact speed of your power walk will depend on your baseline walking speed. As a general rule, aim to walk at the upper end of your speed range—but if you prefer a concrete target, try to reach at least 4 mph. (Again, you’ll mainly want to pay attention to your heart rate, ensuring you’re in the 60 to 70 percent of max range.)

For those not interested in calculating anything, Kirsten simply advises walking as fast as you can, taking shorter, quicker steps compared to a regular walk. This swift pace engages not only your legs but also your core, and it incorporates arm drive, further enhancing the benefits of the workout. This is another key difference between power walking and regular walking: Power walking is a full-body exercise, while regular walking primarily targets the lower body.

If you’re just starting on your fitness journey, you can begin with a regular walk at the lower range of your max heart rate and slowly work yourself up to more powerful strides.

Power Walking vs. Jogging

No matter your walking speed, power walking fundamentally differs from jogging. According to Kirsten, the key distinction is that during a power walk, one foot always stays in contact with the ground, whereas jogging involves briefly lifting off the ground on one leg. This difference reduces the impact on your body, making power walking gentler on the joints compared to jogging.

Power Walking Benefits: Why It’s Such Good Exercise

Despite being such a low-key form of exercise, power walking offers a surprising number of benefits, many of which extend beyond physical fitness. Here, Kirsten shares some of the most notable:

Reduces Risk for Certain Disease

Power walking is beneficial to your overall health, according to Kirsten. It reduces your risk for high blood pressure, high cholesterol, and diabetes. It can also aid in weight management and has been shown to enhance heart health. In fact, research indicates that walking at a faster pace lowers your risk of dying from heart disease compared to walking at a slower pace. And regular exercise like power walking can reduce your risk for some cancers too.

Protects Joint Health

Because it’s a low-impact exercise, power walking is easy on your joints, which can help you remain active long-term. Such exercise has also been shown to relieve arthritis joint pain.

Protects Bone Health

Power walking is good for your bones, Kirsten says. Research shows that it can prevent the loss of bone density, and in one study, walking four hours per week reduced the risk of hip fracture in perimenopausal women by an astounding 41 percent.

Tones Muscles

Power walking most notably targets muscles in the glutes, calves, and core, Kirsten says. However, because it engages the whole body, it also tones muscles in the arms, shoulders, back, and core.

Benefits Mental Health and Improves Cognitive Functioning

 Like all forms of exercise, power walking can reduce anxiety and depression. And in fact, power walking specifically has been shown to decrease depression. “My favorite benefit of power walking is how it can help you mentally,” Kirsten says. “In class, I call a power walk a purpose walk. Moving with intention can help you reduce stress.”

Additionally, power walking has been shown to enhance cognitive functioning by boosting memory and focus. It has also been linked to better sleep.

Low Risk of Injury

Due to its low-impact nature, there is little risk of injury in power walking.

Low Barrier to Entry

Power walking requires no equipment and can be done virtually anywhere, making it an entirely free activity. Additionally, it’s suitable for individuals of all fitness levels.

Improves Longevity

Regular walking, including power walking, has been shown to promote a longer life.