For most of us, walking is just a great way to get around. But it is also one of the easiest forms of exercise, as it requires no equipment and requires minimal training.
At the same time, we all know that walking from the bedroom to the living room does not count.
So when does walking become exercise?
Walking is good in all its forms and at all its paces, but it has maximum benefits when it is done cardio. "Cardio" - short for "cardiovascular exercise" - refers to activity that involves or requires oxygen to meet the body's energy requirements. This type includes any activity that increases heart rate and breathing rate while using large muscles repetitively and rhythmically.
Walking can fall into this category if you walk at moderate intensity, meaning it actually 'challenges' your cardiovascular system, placing increased demands on the muscles and heart.
But what does 'moderate intensity' mean? A moderate level of activity noticeably increases heart rate and breathing rate. Simply put, you may be sweating, but you're still able to carry on a conversation. You can talk, but you can't sing. You can also check your heart rate which should be between 64%-76% of your maximum heart rate for exercise to be considered moderate intensity.
How can I increase the intensity of my walking?
To increase the intensity of your walk, you can take an incline, pick up your pace, or walk a longer distance — or all of the above! The specific incline, pace, and distance needed will depend entirely on one's activity level, weight, and health history.
Walking is exercise.. and has many benefits
Walking improves everything, including general fitness, heart health, mental health and fatigue. It improves mood, reduces the risk of cancer and many chronic diseases, and improves blood circulation and even posture.
Wondering if running might be better than walking? A 2013 study found that energy used for moderate-intensity walking and vigorous running resulted in similar reductions in risk for high blood pressure , high cholesterol, diabetes and heart disease over a 6-year period. So yes, running is a great workout, but you'll see many of the same benefits even if you slow down a bit.
"Moderate walks are extremely beneficial for the body (and mood) and can be just as effective as running in preventing chronic diseases and health conditions that can lead to much bigger problems. And how many of your favorite sports activity you can do at any age? Definitely walking! Plus, it's fun. Enjoy a walk with a friend, your dog, or listen to your favorite podcast while you're out and about. Need more convincing? Try choosing a fun destination or use a mobile app to track your progress and strive for better each time. Put on your running shoes, put on your headphones and go. Do it for your heart, body and soul! "
