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Walking is probably the most accessible type of physical activity.If you are just starting your healthy While traveling or recovering from an injury, this is the perfect way to start moving your body.
But sometimes, you might be out for a walk and inevitably encounter a runner (uphill, no less) speeding past you. When this happens, it’s easy to compare yourself to them. Does walking even count as cardio?You can record it as an exercise in your smart watch?
Simply put, yes, yes. “Many people are concerned that walking is not challenging or not intense enough to be considered effective exercise, however, walking is a very rewarding, simple form of exercise that adds intensity and challenge, and is one of the types of physical activity recommended by U.S. colleges and universities CDC,” said Shirley Wingatea personal trainer and certified health coach who specializes in helping women over the age of 40.
Walking at any speed has many health benefits. Curious what they are? Read on to learn and get tips on how to make your own walking workout more challenging.
related: Yes, You Can Lose Weight By Walking Alone – Here’s How To Use Walking To Get Your Best Body Ever
Does walking count as aerobic?
like wingate, personal trainer and cutting edge Co-founder Noelle McKenzie It is said that walking is aerobic exercise. “Walking at various speeds is good for cardio, especially if you’re not used to walking,” she says. Walking at any challenging pace can help improve endurance and resting heart rate, McKenzie adds.
If you’re walking for cardio, McKenzie says how long you should walk depends on your speed. “If you walk faster, you can walk for a shorter time, and if you walk slower, you can walk for a longer time,” she said.
Paying attention to your heart rate, or how fast your heart beats, is a great way to get an idea of how hard your body is working as you walk. If your pulse is almost the same as when you’re sitting on the couch, you’ve got a quicker pulse—literally. “If you’re walking at the right pace for cardio, you should be able to have casual conversation, but you won’t be able to sing,” Wingate said. “However, walking leisurely can still help reduce health risks and help maintain or improve mobility, make activities of daily living easier, and prolong independent living with age.”
How often should you walk as an aerobic exercise?Mackenzie pointed out CDC Guidelines The goal is to get 150 minutes of moderate-intensity physical activity per week. This means walking at a brisk pace, which increases your heart rate. That means walking for about 30 minutes most days of the week, Wingate said. If this is a stretch for you, she recommends starting with a 10-minute walk most days of the week and slowly increasing the duration as your body adapts.
Maybe it’s not your fitness level that makes it hard for you to walk 30 minutes; maybe you just can’t find the time. If this is the case, Wingate recommends splitting the 30 minutes into three 10-minute walks or two 15-minute walks throughout the day.
“Walking traffic when it’s safe is a great way to ‘sneak’ for exercise,” says Wingate. “Even if you live too far from your destination to walk the entire distance, try to park a block or two away from work, restaurants or shops.”
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related: How to lose weight by walking
What are the benefits of walking?
Both personal trainers say that walking at any pace is great for physical and mental health. scientific research shows People who walk regularly have a lower risk of cardiovascular disease, type 2 diabetes and obesity. It is also great for brain health.walk Helps reduce the risk of cognitive decline and It can also help reduce depression and anxiety.
If your goal is to lose weight in a healthy way, McKenzie says walking is a great way to burn calories. Unlike other forms of exercise, walking can often be done while doing other things.For example, you can Treadmill Go for a walk outside while watching your favorite TV show while talking on the phone with a friend.
Walking briskly helps improve aerobic threshold and endurance, MacKenzie says. This will spill over into other forms of physical activity, making them easier than otherwise.
“Walking can also improve the quality of your sleep,” says Wingate. Scientific research supports her Shows that it is indeed possible to get better sleep on your own.
How to make your walking cardio more challenging
If you walk a lot, maybe you’re looking for some easy ways to make your workout more challenging. According to Wingate, one way to raise your heart rate is to go up a hill. If you’re walking on a treadmill, increasing the incline has the same effect.
Another option to make your walking workout more challenging is to increase your speed, Wingate says. “Increase your walking speed for 30 to 90 seconds, then slow it down for 30 to 90 seconds,” she says, instructing you to continue doing this during your walk. If you don’t want to increase your speed, McKenzie says increasing distance is another way to improve your walking game.
dressed weighted walking vest It can also make your walking workout more challenging, Wingate says. These vests increase the load on the muscles, which makes them work harder.
Every time you go for a walk, you are exercising your entire body.So next time you see a runner on your walk, give them one Smile. You are all taking one step at a time to improve your health.
Next, Learn about the benefits of weight-bearing walking.
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