Did you know Walking is the Best Cardio Exercise?
Now I know that when you think of good cardio exercises, you think of high-intensity cycling, long-mile running, skipping rope thousands of times, Zumba, aerobics classes, etc. But let me tell you that you forget a great workout that’s easy to do and works well.
And that is quick Walking, which some call “Brisk Walking.” Surprised! Don’t be. It’s excellent cardio training done inside and outside the house. You could do it around the clock. For this, you are not bound to have a gym membership. And even if it’s raining, you could do it from home by acting like running but standing in the same spot all the time. Remember what I just said, it may sound so idiotically foolish, but it works massively. I have done it several times and quickly lost a couple of pounds.
Now for Walking, you could buy some strong pair of sneakers; relaxed enough, and a positive drive to get on your feet. But on the other hand, if you take my suggestion of “Spot Running,” you won’t need to wear any shoes. There you could spot-run barefooted. I now only advise this type of cardio to people who cannot leave the house for any reason.
In this article, I plan to look closely at the greatness of walking as for cardio workout. Here I’ll discuss some fitness-boosting tips for putting your energy into walking.
Table of Contents
Is walking a good way to get your heart rate up?
Cardiovascular means that it involves the heart (cardio) and blood vessels (vascular) (vascular). Cardio also means “with air,” another word for “cardio.”
A good cardio workout makes your heart beat more robust and faster, moving more oxygen-rich blood to your muscles, organs, and tissues.
People inquire if Walking counts as “cardio” because they believe it raises their heart rate. Aerobic exercise, called cardiovascular training, raises heart and breathing rates and stresses vast muscle groups. This list can be made on foot.
What are some good things about Walking?
Walking has several positive effects on health, including strengthening the heart and lungs. In addition, taking brisk walks daily may aid in:
- Cut your chances of getting heart disease, a stroke, and diabetes.
- Make blood flow better
- Get control of high blood pressure
- Lower the level of cholesterol
- Control blood sugar levels
- Make your muscles and bones stronger.
- Stay in control of your weight.
- Get better sleep
- Boost your energy levels
- Make the brain work better
- Get better at balancing and coordinating
Should you walk instead of run?
Moderate-intensity exercise is something like brisk Walking. A simple definition of moderate-intensity exercise is an activity that lets you talk but is too hard to let you sing. On the other hand, running is a lot more complex and is considered a vigorous workout.
Both Walking and running have a lot of the same benefits. For example, according to an AHA study, walking and running reduce the risk of high blood pressure, high cholesterol, and type 2 diabetes.
It’s important to remember that walking for a longer time requires more time invested in obtaining the same calorie-burning and other benefits as running.
But if you don’t need to get somewhere quickly or aren’t training for a 10K race, Walking can be a better choice, especially if you have joint problems, injuries, or back pain.
Running puts more stress on your feet and joints than walking. However, a 2016 study found that running has a much higher impact force than Walking, whether you walk slowly or quickly. That means you’re less likely to hurt your joints when you walk.
At what speed should you walk?
As we’ve already discussed, the easiest way to tell if you’re walking quickly but not too fast is to do the “talk test” and see how easy it is to talk.
- You’re probably walking at a moderate pace if you can talk comfortably while getting a little out of breath.
- If speaking aloud is difficult, you’re probably walking at a fast pace.
- You’re walking at a low intensity if you can easily sing your favorite song. Try to get moving faster!
The Borg Scale of Perceived Exertion is another way to measure how hard you think your body is working during a specific activity.
From 6 to 20, the scale goes. A 6 is almost like doing nothing, like sitting still and reading a book. Twenty means you feel like you’re working “very, very hard,” like a burst of speed at the end of a race or another effort that you can’t keep up for very long.
Aim for 13 or 14 on the scale to walk at a moderate pace. Your heart rate and breathing will speed up at this speed, but you won’t be out of breath. If you want to walk more quickly, try to stay between 15 and 16 on the scale.
Keep a quick walking pace of 3 to 3.5 miles per hour when you first start (mph). 3.5 to 4.5 mph is a good pace if you’re already pretty active. And if you’re ready to racewalk, speed up to more than five mph.
How often do you need to walk?
To improve general health and lower the risk of disease, the Centers for Disease Control and Prevention (CDC) advise engaging in 150 minutes or more of moderate-intensity exercise or 75 minutes or more of intense activity per week.
That means you could go for five weekly 30-minute brisk walks. If that seems excessive, divide the time into chunks. For instance, you could do the:
- You should try to walk for 10 minutes, three times a day.
- Take two 15-minute walks per day.
Try to walk for at least 10 minutes at a time to get the most out of it.
Initially, the flat ground may be preferable for walking. However, small hills can be conquered as your strength and stamina increase.
Advice on how to start a walking routine
1. Spend your money on a good pair of shoes
Before beginning your new walking routine, check to see that you have comfortable walking shoes to use. Your footwear should be lightweight yet sturdy enough to provide adequate arch and heel support.
The front of the shoe, or the toe box, should be roomy enough for your toes to move about without the shoe falling off.
2. Wear clothes that let air in
Walking will be more comfortable if you wear clothes that fit loosely and are made of light, breathable materials. In addition, dry-fit clothes that pull sweat away from your skin can help you stay dry and cool.
3. Get Warm
Warm up for a few minutes before you start moving. This will help your blood flow and get your muscles and joints ready to move. Here are some easy ways to warm up:
- Ten to twenty slow, controlled repetitions on your toes while standing on one leg. Substitute a new set of legs.
- You can do squats by standing with your feet hip-width apart and lowering yourself down. Holding a straight back and a firm core, descend your hips until your thighs are parallel to the floor. Take a break and rest with your knees over your toes. Relax and stand up again. Repeat each of those 8-10 times.
- While standing with your knees approximately shoulder-width apart and your arms extended straight out to your sides, perform ten arm circles in reverse and then ten arm circles in the opposite direction.
4. Be Careful Outside
If you’re going for a walk, put on sunscreen, sunglasses, and a hat. If it’s cold outside, dress in layers that you can take off as you get warmer.
Have enough water to keep you from getting dehydrated while you walk. You might also want to bring your phone if you need help.
5. Make it Fun
If you enjoy walking, you’re more likely to keep doing it. To make things more fun, you might want to:
- Walk with one or two friends or join a walking group.
- One example is taking your dog or volunteering to walk pets at a shelter.
- Walk while listening to a podcast
- putting together a playlist of your favorite songs that make you want to move;
- Setting goals and challenging yourself by using a fitness tracker or app
How to use a Treadmill to Walk
If bad weather forces you to work out inside, or if you want to watch a lot of TV while you walk, a treadmill is perfect for your walk.
Before you use the treadmill, make sure you know how it works. Also, ensure you know how to stop it and change its speed and incline.
Choose a treadmill with side rails and a front handle if you can. This is very important if you have trouble keeping your balance. Don’t hold on to or lean on the rails. You could hurt yourself if you have bad posture or walk in a way that isn’t natural for you.
The Ultimate Focus
Walking is a great workout you can do anywhere and any time to improve your cardiovascular fitness. The important thing is to walk at a pace that challenges your heart and lungs.
Even though 150 minutes a week of brisk Walking is a good goal, you can get even more health benefits by making your walks longer, more often, and more intense.
And if you want to get more motivated, you could walk with a friend, listen to music that gets your heart rate up, or use a fitness app to set daily or weekly goals.
