Anyone who enjoys the undeniable pleasures of a good walk has at some point asked the question: ‘Is walking cardio?’ After all, even those who enjoy the torturous rigors of a high-intensity workout sometimes like to mix it up with a different speed, and more than any other physical activity, walking offers something for everyone, no matter what level of fitness they are in. have. .
However, can we really classify walking as cardiovascular exercise? Whether you’re planning to make the most of those light summer nights or looking for the best treadmills for walking (opens in a new tab) To make sure you take your steps regardless of the weather, you need to feel confident that walking is benefiting you with gains proportional to the amount of time you put in.
What is cardio?
According to the Department of Health and Human Services (opens in a new tab)Cardiovascular activity is defined as any activity that works the heart, lungs, and large muscle groups, and studies show that walking at a pace of 5 to 8 miles per hour definitely qualifies as moderately intense physical activity. This offers a wide range of benefits, including developing aerobic fitness, reducing body fat and resting blood pressure, and improving blood pressure control. Walking also fights weight loss, depression and cardiovascular disease, according to a study published in plus one (opens in a new tab) showing that even intermittent walking programs can exhibit positive effects on body fat levels.
“The king of cardio? He would say it has to be walking,” explains Ryan McLean, fitness consultant and personal trainer, “other forms of cardio [such as running or cycling] they’re beneficial for many other reasons, but I’d say they have a lot more specificity behind why you’d want to do them. When we consider the benefits of walking compared to other forms of cardio, what stands out is its simplicity and the indisputable ease with which gains can be made.”
How fast should you walk for a cardio workout?
However, keep in mind that achieving certain health goals depends on the intensity of the walk. Large-scale research, such as that conducted by the Boston University School of Medicine and published in the european journal of the heart (opens in a new tab), found that reducing walking below a fast pace was three times less effective at improving fitness levels or slowing the inevitable effects of aging. In short, it’s not just about taking those 10,000 steps a day, but about What you get them where it matters if you’re looking to have the kind of positive impact on your body that compares to other cardio-intensive activities.
Although walking requires more control to ensure its effectiveness than other cardio exercises, such as using one of the best exercise bikes (opens in a new tab), that doesn’t necessarily make it an inferior activity compared to more challenging alternatives: after all, the ease with which walking can fit into our lifestyle certainly counts for something. “Clearly, we’re not going to run everywhere, we’re not always going to be sitting on a bike, and it’s not always easy to get into a pool,” explains McLean, “but we’re always on our feet! You will not cover the same distance as someone running or cycling but at least you will not have to dedicate a fixed time or special equipment to do it.
How far should you walk when exercising?
So considering the importance of intensity, how much distance should you aim to cover? According to McLean, that depends entirely on what you’re trying to accomplish: “If a person is trying to lose body fat, the most common reason for someone to do cardio, 8k-10k steps a day is a good starting point. If a person is trying to gain weight, say trying to build muscle mass, probably a little less than that. If your goal is to get in shape for a walking event or start running, aim to take between 12 and 15,000 steps a day.”
Once again, however, there are other factors to consider. A 2019 study published in the Women’s Health Magazine (opens in a new tab) on female walkers found that a continuous 30-minute walk, five times a week, resulted in higher-intensity performance than walking in shorter, more frequent bursts. This, in turn, resulted in more significant increases in health benefits, which means you should try to add those steps in larger portions, whenever possible, if you want maximum gains.
Other ways to increase the intensity of your training
Of course, there are other ways to increase the intensity of your walks besides just extending them, though that’s always an option. We all lead busy lives and time can sometimes be a factor, but a little pre-planning can ensure your walk gets your body into an aerobic state, even if it’s short. “Walk steeper uphill or just pick up the pace,” explains McLean. “Walking with extra weight in a bag is also an option, but should be carefully considered before attempting it. I would not recommend changing the intensity of a walk with added weight for the first time. You could potentially build up to adding weight in a bag to your usual walk after completing it a few times.”
With key studies showing the effectiveness of walking as a cardiovascular activity, the science strongly backs you up, whether you decide to prioritize heels over wheels, weights, or a trip to the pool. As Ryan McLean says, “Walking is great, it’s easy, it’s accessible, and the risk of injury is low. I highly recommend that people who want to lose a little body fat, get in shape, or enjoy the challenge of conquering a hill or a mountain, just get out there and walk.” Just be sure to invest in one of the best water bottles (opens in a new tab) to make sure you stay hydrated!
Other readings
Physical Activity Guidelines for Americans (opens in a new tab)
Physical Activity and Fitness in the Community: The Framingham Heart Study. (opens in a new tab)
Efficacy of long and short walks to increase physical activity in women (opens in a new tab)
