Walking is perhaps the most accessible type of physical activity in existence. If you’re just starting your fitness journey or recovering from an injury, it’s a great way to start moving your body.
But when you’re out for a walk, you’ll inevitably pass runners who are speeding (even uphill). At times like that, it’s easy to compare yourself. Does walking count as cardio? Can I record it as exercise on my smartwatch?
Simply put, yes, yes. “Many people worry that walking may not be challenging or intense enough to be considered effective exercise, but walking is a very beneficial and simple form of exercise that provides strength It is one of the types of physical activity recommended by the U.S. CDC,” says the CDC. Sherry Wingateis a personal trainer and certified health coach specializing in supporting women over 40.
Walking at any speed has many health benefits. want to know what they are? Read on to find out and get tips on how to make your own walking workouts more challenging.
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Does walking count as cardio?
Like Wingate, personal trainer and co-founder of Leading Edge Noel Mackenzie Walking is said to be an aerobic exercise. “Walking at any speed can be beneficial cardio, especially if you’re not used to walking much,” she says. McKenzie adds that walking at difficult speeds can help improve endurance and resting heart rate.
If you’re walking for cardio purposes, Mackenzie says how long you should walk is based on how fast you walk. “If you walk fast, you will walk shorter, and if you walk slower, you will walk longer,” she says.
Paying attention to your heart rate, or how fast your heart beats, is a good way to get an idea of how hard your body is working during a walk. It means you can raise your heart rate. “If you walk at an aerobic pace, you should be able to have a casual conversation, but you can’t sing,” he says. “However, walking at a slower pace can reduce health risks, help maintain or improve mobility, facilitate activities of daily living, and prolong independent living as we age. .”
How often should I walk for cardio? Mackenzie points to CDC guidelines of 150 minutes of moderate-intensity physical activity per week. In other words, walk at a brisk pace that gets your heart rate up. Wingate says that equates to about 30 minutes of walking on most days of the week. If that’s not possible, I recommend starting with 10 minutes of walking most days and gradually increasing the time as your body adapts.
A 30-minute walk might not be your fitness level. Maybe you just can’t find the time. In this case, Wingate recommends splitting his 30 minutes and instead doing three 10-minute walks for him, or two 15-minute walks for him throughout the day.
“Walking to get around as safely as possible is a great way to ‘sneak in’ exercise,” says Wingate. “Even if it’s too far from your destination and you live far away, try parking a block or two away from work, restaurants, and stores.”
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What are the benefits of walking?
Both personal trainers say walking at any speed is extremely beneficial for both physical and mental health. Scientific studies show that people who walk regularly have a lower risk of cardiovascular disease, type 2 diabetes and obesity. Also great for brain health. Walking can help reduce the risk of cognitive decline and can also help reduce depression and anxiety.
If you have a goal of losing weight in a healthy way, Mackenzie says walking is a great way to burn calories. I can. For example, you can walk on the treadmill while watching your favorite TV show, or take a walk outside while keeping in touch with a friend on the phone.
Mackenzie says walking at a brisk pace improves your aerobic threshold and endurance. This spills over into other forms of physical activity, making it easier than it otherwise would have been.
“Walking also improves sleep quality,” says Wingate. Scientific research shows that it really is possible to get on the road to a better night’s sleep.
RELATED: Tired of running or spinning? Don’t worry, the simple act of walking has incredible health benefits
How to make walking cardio more challenging
If you walk regularly, you may be looking for an easy way to make your workouts more challenging. Wingate says one way to get your heart rate up is to: is to climb a slope. If you’re walking 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. “From 30 seconds she speeds up over 90 seconds, then from 30 seconds she slows down over 90 seconds,” she says, instructing her to continue doing this throughout the walk. . If you don’t want to increase your speed, increasing distance is another way to step up your walking game, says Mackenzie.
Wearing a weighted walking vest can make your walking workout more challenging, says Wingate. .
Every time I go for a walk, it has a positive effect on my whole body. Next time you see a runner on your walk, smile and talk to them. You are both improving your health one step at a time.
Next, learn about the benefits of walking with weights.
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