Walking is perhaps the most accessible type of physical activity in existence.If you’re just starting fitness A great way to get your body moving while traveling or recovering from an injury.
But when you’re out for a walk, you’ll inevitably pass runners who are speeding (even uphill). At times like that, it’s easy to compare yourself. Does walking count as cardio? Can it be recorded as exercise? smart watch?
Simply put, yes, yes. “Many people worry that walking may not be challenging or intense enough to be considered effective exercise, but walking is a very beneficial and simple form of exercise that provides strength It is one of the types of physical activity recommended by the U.S. CDC,” says the CDC. Sherry Wingateis a personal trainer and certified health coach specializing in supporting women over 40.
Walking at any speed has many health benefits. want to know what they are? Read on to find out and get tips on how to make your own walking workouts more challenging.
Related: Yes, Walking Alone Can Lose Weight — How To Use Walking To Get In The Best Shape Ever
Does walking count as cardio?
Like Wingate, personal trainers and cutting edge co-founder Noel Mackenzie Walking is said to be an aerobic exercise. “Walking at any speed can be beneficial cardio, especially if you’re not used to walking much,” she says. McKenzie adds that walking at difficult speeds can help improve endurance and resting heart rate.
If you’re walking for cardio purposes, Mackenzie says how long you should walk is based on how fast you walk. “If you walk fast, you will walk shorter, and if you walk slower, you will walk longer,” she says.
Paying attention to your heart rate, or how fast your heart beats, is a good way to get an idea of how hard your body is working during a walk. It means you can raise your heart rate. “If you walk at an aerobic pace, you should be able to have a casual conversation, but you can’t sing,” he says. “However, walking at a slower pace can reduce health risks, help maintain or improve mobility, facilitate activities of daily living, and prolong independent living as we age. .”
How often should you walk for cardio? CDC guidelines Aim for 150 minutes of moderate-intensity physical activity per week. In other words, walk at a brisk pace that gets your heart rate up. Wingate says that equates to about 30 minutes of walking on most days of the week. If that’s not possible, I recommend starting with 10 minutes of walking most days and gradually increasing the time as your body adapts.
A 30-minute walk might not be your fitness level. Maybe you just can’t find the time. In this case, Wingate recommends splitting his 30 minutes and instead doing three 10-minute walks for him, or two 15-minute walks for him throughout the day.
“Walking to get around as safely as possible is a great way to ‘sneak in’ exercise,” says Wingate. “Even if it’s too far from your destination and you live far away, try parking a block or two away from work, restaurants, and stores.”
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Related: how to lose weight by walking
What are the benefits of walking?
Both personal trainers say walking at any speed is extremely beneficial for both physical and mental health. Scientific research shows People who walk regularly have been shown to have a lower risk of cardiovascular disease, type 2 diabetes and obesity. Also great for brain health.walking Helps lower risk of cognitive decline When It also helps reduce depression and anxiety.
If you have a goal of losing weight in a healthy way, Mackenzie says walking is a great way to burn calories. I can.For example, you can walk on treadmill Watch your favorite TV show or call your friends while walking outside.
Mackenzie says walking at a brisk pace improves your aerobic threshold and endurance. This spills over into other forms of physical activity, making it easier than it otherwise would have been.
“Walking also improves sleep quality,” says Wingate. Scientific research backs her up It shows that it really is possible to get on the road to a better night’s sleep.
How to make walking cardio more challenging
If you walk regularly, you may be looking for an easy way to make your workouts more challenging. Wingate says one way to get your heart rate up is to: is to climb hills. If you’re walking on a treadmill, increasing the incline has the same effect.
Wingate says another option to make your walking workout more challenging is to increase your speed. “From 30 seconds she speeds up for 90 seconds and then she slows down for 30 to 90 seconds,” she says, and instructs her to continue doing this throughout the walk. If you don’t want to increase your speed, increasing distance is another way to step up your walking game, says Mackenzie.
wearing weighted walking vest It can also make walking training more difficult, says Wingate. These vests increase the load your muscles need to carry, making them work harder.
Every time I go for a walk, it has a positive effect on my whole body. Next time you see a runner while walking, smileYou are both improving your health one step at a time.
next, Learn about the benefits of walking with weights.
