Does walking qualify as proper cardio exercise?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Fast walking definitely counts as effective cardio exercise if you stick to the pace properly. Staying at a pace of 3-4 mph (5-6 km/h) can raise the heart rate enough to receive cardiovascular benefits. In my experience as a fitness instructor, I have seen clients improve their cardio endurance simply by participating in a walking program, rather than engaging in higher-impact activities.
Pace and Technique
- Maintain 100-130 steps per minute for optimal heart rate elevation
- Use proper posture: head up, shoulders back, arms bent 90 degrees
- Push off with toes to engage calf muscles for circulation boost
- Wear supportive footwear to maintain consistent pace and form
Duration and Frequency
- Start with 15-minute sessions if new to exercise
- Build to 30-minute minimum sessions five days weekly
- Include one longer 45-60 minute walk weekly for endurance
- Track weekly mileage goals using fitness apps or pedometers
Intensity Progression
- Add inclines gradually to increase cardiovascular challenge
- Incorporate intervals: 2 minutes brisk pace, 1 minute recovery
- Use heart rate monitors to stay within 50-70% max heart rate
- Increase speed by 0.5 mph every two weeks as fitness improves
Walking can produce tangible improvements in cardiac endurance within a matter of weeks. Research has revealed that consistent walkers have lower blood pressure and better overall cholesterol numbers. Weekly monitoring of resting heart rate is recommended to track cardiovascular improvements. Proper walking technique also leads to optimal use of oxygen in each walking session.
While running is more effective for calorie burning [calories burned per minute], walking provides similar circulation improvement but at less stress to the joints. The most important key is to maintain the target heart rate for an extended period. You can use interval training while walking for those who want higher intensity but need to exercise at a slower pace.
Customization of walking plans based on cardiovascular goals. If your goal is to decrease blood pressure, you want consistency, not intensity. If your goal is to build endurance, utilize hilly, uneven terrain. Always use the "talk test" to gauge your exertion levels. Walking becomes cardiovascular training when it's customized appropriately.
Gauge your progress through measurable indicators. Monitor how long it takes your heart rate to return to baseline after a walk. Observe increased tolerance to daily life activities. Record blood pressure improvements over several months. These markers will demonstrate how walking builds a strong cardiovascular system.
Read the full article: 10 Proven Ways to Improve Cardiovascular Health
