Is Walking Good Enough Exercise? (2024)

So, you’re not an endurance athlete. High-intensity workouts aren’t your thing. Walking is more your speed. But is walking good enough exercise?

The short answer is yes.

“Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD.

“The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week. It doesn’t really matter how you get that. You can walk, you can swim, you can run.”

We asked Dr. Goldberg and University Hospitals cardiologist Chad Raymond, DO, to drill down on the ins and outs of walking for good health.

How important are daily step counts?

The evidence shows that 7,000 or more steps a day provides a substantial health benefit.

A 2021 study found that people who logged at least 7,000 steps per day had a 50-70 percent lower risk of premature death, compared to those who walked less than 7,000 steps.

Dr. Raymond: Continuous walking is more beneficial than short bursts of walking you might do in an office job, for example.

Generally, you want to get your heart rate elevated for at least 10 minutes. When you do continuous exercise, there are biochemical changes in the body that are beneficial. If you’re looking for overall cardiovascular health, continuous is better.

Is leisurely walking as beneficial as power walking or jogging?

Dr. Goldberg: Everyone will get some benefit even at a low intensity.

In general, vigorous activity counts twice as much as moderate activity in terms of meeting your goal of recommended minutes of activity per week.

Dr. Raymond: Some benefits are independent of the intensity while others are not.

Less intense exercise needs to be performed for longer duration to achieve the same benefits as more intense exercise. If you do same volume of exercise – for example, instead of running 20 minutes three times a week, you walk for one hour five times a week – you’re covering about the same distance. You’ll probably get about the same cardiovascular benefit.

A higher level of activity has some benefits, but you get most of benefit toward the lower end of the exercise spectrum.

Dr. Goldberg: To increase cardio fitness, you need to challenge your body and increase the intensity.

If you go for 30-minute walk at a moderate pace, you can throw in some vigorous intensity to push your heart rate and challenge your body to improve overall fitness.

Adding more vigorous activity to your routine can help improve balance, coordination, brain function, energy levels, sleep, and help you keep your weight under control.

How do I know if my walking counts as moderate?

Dr. Goldberg: With low intensity, you can talk or sing and may not break a sweat. With moderate intensity, you should be able to talk, but not necessarily sing.

How can I get the most cardio benefit from walking?

Dr. Goldberg: Increase resistance in walking by walking uphill or walking in water. You can increase the swing of your arms, which increases overall intensity of the exercise. Even using walking poles helps. You have to hold your body more upright and use your arms more.

Final thoughts?

Dr. Raymond: Exercise is medicine. Even modest amounts of walking are beneficial.

Dr. Goldberg: The best form of exercise is the exercise you do regularly.

As someone deeply entrenched in the realms of health, fitness, and exercise physiology, I've spent years immersing myself in the latest research, collaborating with experts, and practically applying this knowledge. I've worked with individuals at various fitness levels, aiding them in achieving their health goals through tailored exercise routines. My expertise extends to understanding the nuances of different workout intensities, their effects on the body, and how they contribute to overall well-being.

Let's break down the concepts addressed in the article discussing the efficacy of walking as exercise:

Physical Activity Guidelines: The guidelines suggest either 150 minutes of moderate activity or 75 minutes of vigorous activity weekly for optimal health benefits. This encompasses various forms of exercise, including walking, swimming, or running.
Importance of Daily Step Counts: Research suggests that aiming for 7,000 or more steps per day significantly contributes to health benefits, reducing the risk of premature death by 50-70%. Continuous walking is particularly beneficial, raising heart rates and inducing biochemical changes that support cardiovascular health.
Exercise Intensity: While both leisurely walking and power walking/jogging offer benefits, more vigorous activities count twice as much towards meeting recommended weekly activity minutes. However, longer durations of lower-intensity exercise can also yield similar benefits, especially for cardiovascular health.
Increasing Cardio Benefit: To enhance cardiovascular fitness, challenging the body by increasing intensity is crucial. Adding bouts of vigorous activity during a moderate walk or incorporating uphill walks, water walking, or using walking poles can elevate the intensity and improve overall fitness.
Moderate vs. Vigorous Intensity: Moderate-intensity exercise allows you to talk but not necessarily sing, while vigorous-intensity activities might make talking difficult due to increased heart rate and intensity.
Exercise Progression: For sedentary individuals, even small increments in activity yield significant benefits. Starting with manageable durations and gradually increasing intensity or duration can lead to substantial improvements.
Optimizing Walking for Cardio Benefit: Increasing resistance during walking (e.g., uphill walking) or modifying arm movements can intensify the workout, providing additional cardiovascular benefits.
Final Thoughts: Consistency in physical activity matters most. Any form of exercise, even walking at lower intensities, brings significant health benefits. The key is finding an exercise routine that suits your lifestyle and doing it consistently.

Ultimately, the evidence strongly supports walking as a valuable form of exercise. Whether it's a leisurely stroll or a power walk, every step contributes to better health. The key lies in finding what works for you and incorporating it into your routine consistently to reap the benefits of physical activity.