Let G be a group generated by a finite set S and equipped with the associated left-invariant word metric d G . For a Banach space X let α * X (G) (respectively α # X (G)) be the supremum over all α ≥ 0 such that there exists a Lipschitz mapping (respectively an equivariant mapping) f : G → X and c > 0 such that for all x, y ∈ G we have f (We show that if X has modulus of smoothness of power type p,Here β * (G) is the largest β ≥ 0 for which there exists a set of generators S of G and c > 0 such that for all t ∈ N we have E d G (W t , e) ≥ ct β , where {W t } ∞ t=0 is the canonical simple random walk on the Cayley graph of G determined by S , starting at the identity element. This result is sharp when X = L p , generalizes a theorem of Guentner and Kaminker [20], and answers a question posed by Tessera [37]. We also show that if. This improves the previous bound due to Stalder and Valette [36]. We deduce that if we write2−2 1−k , and use this result to answer a question posed by Tessera in [37] on the relation between the Hilbert compression exponent and the isoperimetric profile of the balls in G. We also show that the cyclic lamplighter groups C 2 ≀ C n embed into L 1 with uniformly bounded distortion, answering a question posed by Lee, Naor and Peres in [26]. Finally, we use these results to show that edge Markov type need not imply Enflo type.