Walking Can Be A Great Cardio Workout

Walking can seem like a tedious activity best avoided if you are looking to build up your speed or endurance. However, walking can be a safe and healthy exercise choice.

The benefits of walking include reduced risk of heart disease, obesity, high blood pressure, diabetes, depression and anxiety disorders, cognitive decline in older adults, osteoporosis in women with reduced estrogen levels during menopause, breast cancer prevention in women after menopause or at high risk for breast cancer due to family history or genetic susceptibility factors.

Furthermore walking can help reduce stress levels and increase happiness because it’s low-impact on the joints compared to jogging or running which is highly jarring on the body.

Does Walking Count as Cardio?

Walking is a great cardio workout and when performed regularly can be ideal to help increase one’s overall health and fitness. When you walk you walk at a pace where conversation is possible and there is no breathing problems. This is the pace where your heart rate increases slightly but not enough to cause your heart to beat too fast or skip beats. You can prevent this by learning how to breathe properly when walking and if necessary to slow down your pace. It is vital to pay attention to your body and make necessary modifications.

Even if you’re just beginning an exercise program, walking at a brisk pace could be enough for you, so don’t worry about increasing your speed or intensity until you feel comfortable with the activity.

What are the Benefits of Walking?

The benefits of walking include:

• Decreasing the risk of heart disease, diabetes and stroke
• Decreased chance of weight gain and obesity (walking at a brisk pace is done at an intensity that does not put stress on the knees)
• Improved bone density in women 25 to 65 years old (walking reduces the risk of hip fractures)
• Improved mood, fatigue and stress reduction (walking is a great form of exercise and can help you burn calories and improve your health without causing problems with joints or ligaments)
• Improved cognition in elderly people who walk daily for at least half an hour (which helps prevent age-related memory loss)
• Improved bone strength and function in children and adolescents (walking helps improve bone growth and development and increases bone density and reduces the risk of osteoporosis)
• Improved mood, fatigue and stress reduction (walking helps reduce stress by promoting weight loss, improving energy levels, reducing depression/anxiety, promoting better sleep cycles)
• Reduced risk of breast cancer (importantly walking is NOT recommended as a single exercise plan for preventing breast cancer. Walking should be only part of a multi-step program.)

Is Walking as Good of a Cardio Workout as Running, Though?

Running and walking use the same calories and can therefore yield similar results, but running does burn more calories for a longer period of time. Walking is fantastic since it is gentle on the joints and thus safe to undertake if you have any pre-existing diseases such as arthritis or osteoporosis.

If you tend to get bored when doing the same thing too often, then walking could be a good way to get in your cardio exercise because it’s something you can do frequently throughout your day. You can even walk outside when you want to take a break from your normal routine.

Is Walking a Good Cardiovascular Exercise?

Walking is a great way to get in your cardio exercise and can actually be more beneficial than you might think. If you feel like walking often, then it may be a good option for you because it can be done at any time of the day and allows you to go at a pace that’s comfortable for your body. If walking isn’t quite enough of a challenge for you, then try some variations on the activity to make it more challenging. You can walk uphill or even use an incline on a treadmill or at the gym if walking outside doesn’t work out.

How Can You Make Walking a Legit Cardio Workout?

If you like jogging or running, then by all means keep doing what you’re doing to your heart’s content, but if you’d like to turn walking into an effective cardio workout, these tips can help.

Tips for improving your walking cardio workout:

• Get in the habit of walking when you leave the house in the morning or right when you get home from work.
• Incorporate walking into other activities during your day instead of just waiting till evening when it’s time to exercise; for instance, use walks around your workplace or around town to help fit in some extra movement while at work or while out and about.
• Pace yourself when you walk, start off at a pace where you can hold a conversation without getting too winded or having to stop to catch your breath. You can continually pick up the pace as your endurance increases.
• Walk on an incline every now and then to challenge your muscles and burn more calories by increasing your heart rate so that you are working harder than you normally would just walking on flat ground.
• Walk with friends. When you are with other people, you will be more likely to get out of the house and get moving, so get some friends together for an activity everyone can enjoy.

How Fast Do You Have to Walk to Get Cardio Benefits?

Walking at a moderate pace that is comfortable and easy on your body can offer health benefits and will help you become healthier and more fit. Consider walking at a brisk pace as well as using the stairs instead of the elevator for those moments where you really need to get somewhere quickly, but if your heart rate starts to shoot up too fast then slow down.

How Often Should You Walk?

Walking is an effective way to get cardio exercise because it’s low impact on the joints, which means it won’t strain them too much if done correctly every day. At least 10,000 steps per day should be your goal. Other ways to determine this would be to walk for about 2 miles or 30 minutes if you are walking at a moderate pace.

How Long Should You Walk Each Time for Good Cardio Exercise?

It’s important to listen to your body, when you are walking at a moderate pace that is comfortable then you are doing the right thing. If you start to get out of breath or lightheaded, slow down and find your “happy pace.” Walking is an exercise that can be done by just about anyone of any fitness level, so what are you waiting for? Get out there and get walking!

Tips on Getting Started With a Walking Routine

Here are some tips for getting started with a walking program and making the most of your workout:

• It’s best to start out with a brisk walk for those first few days; however, after the initial soreness and stiffness of new muscles, you’ll be able to gradually increase the pace and length of your walking routine over time until it fits seamlessly into your everyday life.
• Set a goal for yourself, such as walking 30 minutes every day or 5 kilometers per week.
• Use a pedometer to help you keep track of your steps and distance walked.
• As you get more comfortable walking, mix up the pace, distance or locations that you walk. For example, walk at a rapid pace one day and then at an easy pace the following; go for a brisk walk after work; go outside for long walks; or alternate between walking on flat terrain and walking on hills.
• Walk with friends or take your dog for a walk.
• Walk at an incline on a treadmill, or use an incline to increase the effectiveness of outside walks.
• Start out with short walks each day to help prevent soreness, then gradually lengthen your walking distance over time.
• Make time for yourself to walk, eliminate excuses for not getting out of the house and moving every day.
• Walk with a good pair of sneakers on, but don’t wear the same shoes every day so that your soles don’t wear out too quickly.
• Attend a Fitness Walking Program to help you get started on your fitness journey and learn proper techniques for safe and effective walking.
• Watch and listen for cues that your body is telling you it’s getting too tired or that you should slow down and walk more slowly. If you notice that your muscles are sore the next day, then take a day off from walking.
• Create a walking program that fits into your daily life.
• Complete a walking program that incorporates walking, strength training and balance exercises to help maximize all of your efforts in your fitness regimen.

All exercises require balance and coordination, not only does walking give us the ability to exercise our entire body it also helps keep our brains sharp because we have to be aware of what’s going on around us while we walk.

FAQS

Is walking the best cardio?

Walking is one of the lowest stress forms of cardiovascular exercise you can do, but it does lower your heart rate and help improve overall well-being. However, if you are looking for a more intense workout, running or cycling may be better options for you.

Is walking for 30 minutes good cardio?

Walking for 30 minutes is a good cardio workout and it can help you burn more calories than sitting on your couch. However, if you want to up the intensity then you can challenge yourself to walk faster or on an incline.

Is walking everyday enough exercise?

Walking every day is enough exercise to help lower your risk of developing chronic conditions like diabetes, high blood pressure, and high cholesterol.

How many calories do you burn walking?

Depending on your body size, weight and how fast you are walking will impact how many calories you burn when walking. For instance, someone who weighs more will burn more calories than someone who weighs less.

How fast should I walk for cardio?

Walking at a pace that works for you is important if you want to get the most out of this activity, because how fast or slow you move while walking will change how much energy your body uses and how many calories it burns during any given time period.

Is walking good for your heart?

Walking is fantastic because it can be done practically anyplace and does not require any particular equipment. If you are looking for a cardio workout that is good for your heart then walking would be a good choice.

is walking cardiovascular endurance?

Walking is good for cardiovascular endurance but it isn’t as intense as running. If you want to raise your heart rate or boost your effort, you can walk uphill or slope at times to burn more calories than if you were walking on flat ground.

Can walking start a heart attack?

Walking doesn’t do any damage to your heart, but it may cause an increase in blood pressure and increase the load on your heart. If you intend to participate in this activity, you should consult with your doctor first.