Walking is perhaps the most accessible type of physical activity there is. If you’re just starting your fitness journey or recovering from an injury, this is the perfect way to start moving your body.
But sometimes you can be out for a walk and inevitably come across a runner passing you (uphill, no less). When this happens, it can be easy to compare yourself to them. Does walking even count as cardio? Can you save it as an exercise on your smartwatch?
In short, yes and yes. “Many people are concerned that walking is not difficult or intense enough to be considered effective exercise, however, walking is a very beneficial and simple form of exercise with options for increasing intensity and challenge, and it’s one of the types of physical activity recommended by the CDC,” says Shellie Wingatepersonal trainer and certified health coach specializing in helping women over 40.
Walking at any speed has many health benefits. Curious to know what they are? Keep reading to find out and get tips on how to make your own walking workout harder.
Related: Yes You Can Lose Weight By Walking Alone – Here’s How To Use Walking To Get In The Best Shape You Can
Does walking count as cardio?
Like Wingate, personal trainer and co-founder of Leading Edge Noelle McKenzie says walking is a cardio workout. “Walking at all speeds is good for cardio, especially if you’re not used to walking a lot,” she says. McKenzie adds that walking at any challenging speed helps improve endurance and resting heart rate.
If you’re walking for the purpose of being a cardio workout, McKenzie says the duration of the walk depends on how fast you’re going. “If you walk faster, you can walk shorter, and if you walk slower, you can walk longer,” she says.
Paying attention to your heart rate, or how fast your heart beats, is a good way to know how hard your body is working while you walk. If your pulse is about the same as when you’re sitting on the couch, that’s an indicator that you can literally speed it up. “If you’re walking at an appropriate pace for cardio, you should be able to have a casual conversation, but you won’t be able to sing a song,” says Wingate. “However, walking at a leisurely pace can still help reduce health risks and maintain or improve mobility, making activities of daily living easier and extending independent living as you age.”
How often should you walk as a cardio workout? McKenzie points to CDC guidelines to aim for 150 minutes of moderate-intensity physical activity per week. This means walking at a brisk pace that raises your heart rate. Wingate says that translates to about 30 minutes of walking most days of the week. If this is a stretch for you, she recommends starting with a 10-minute walk most days of the week, slowly increasing the duration as your body adapts.
It may not be your physical condition that prevents you from walking for 30 minutes; maybe you can’t find the time. If so, Wingate recommends breaking up the 30 minutes by taking three 10-minute walks or two 15-minute walks throughout the day.
“Walking to get around, when it’s safe to do so, is a great way to ‘sneak in’ a little exercise,” says Wingate. “Even if you live too far from your destination to walk the full distance, you can try parking a block or two from work, a restaurant, or a store.”
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Related: How to Lose Weight While Walking
What are the benefits of walking?
Both personal trainers say walking at any speed is very beneficial for physical and mental health. Scientific studies have shown that people who walk regularly are less at risk of cardiovascular disease, type 2 diabetes and obesity. It’s also great for brain health. Walking helps reduce the risk of cognitive decline and may also help reduce depression and anxiety.
If you’re aiming to lose weight the healthy way, McKenzie says walking is a great way to burn calories. Unlike other forms of exercise, walking can often be done while doing something else at the same time. For example, you can walk on the treadmill while watching a TV show you like, or go for a walk outside while chatting with a friend on the phone.
McKenzie says walking at a brisk pace helps improve aerobic threshold and endurance. This will trickle down to other forms of physical activity, making them easier than they otherwise would be.
“Walking can also improve the quality of your sleep,” says Wingate. Scientific studies confirm it, showing that it is really possible to walk towards a better night’s sleep.
Related: Don’t Like Running or Pirouetting? Don’t worry, because the simple act of walking has incredible health benefits.
How to Make Your Walking Cardio Workout More Challenging
If you’re a regular walker, you might be looking for simple ways to make your workout more challenging. One way to increase your heart rate according to Wingate: take on the hills. If you walk on a treadmill, increasing the incline has the same effect.
Wingate says another option to make your walking workout more challenging is to increase your speed. “Increase your walking speed for 30-90 seconds, then slow it down for another 30-90 seconds,” she says, asking you to continue for the duration of your walk. If you don’t want to increase your speed, McKenzie says increasing your distance is another way to improve your walking game.
Wearing a weighted walking vest can also make your walking workout more challenging, says Wingate. These vests increase the load the muscles have to carry, making them work harder.
Every time you take a walk, you are doing your whole body good. So the next time you see a runner on your walk, smile at them. You both improve your health one step at a time.
Next, discover the benefits of walking with weights.
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