Why Walking Is One Of The Best Cardio Workouts

When you think of cardio workouts, you might picture long-distance running, intense cycling, or energetic aerobics classes. While these are great options, they often overlook a simple yet powerful exercise: brisk walking. Walking is a flexible cardio workout you can do indoors or outdoors, anytime, without needing a gym membership or special equipment. Just put on a pair of comfortable shoes, and you're ready to go.

In this article, we'll look at why walking is such an effective exercise for cardio fitness and share tips to help you get the most health benefits from your walking routine. For more fitness insights and equipment, visit Olympiasouq.

Is Walking a Good Cardio Exercise?

Cardio, short for cardiovascular exercise, involves activities that increase your heart rate and improve blood flow. Known as aerobic exercise, it makes your heart pump harder, delivering oxygen-rich blood more efficiently throughout your body. While many think of running first, walking is just as effective for your heart, lungs, and muscles.

Walking counts as a cardio workout because it raises your heart rate, boosts lung capacity, and strengthens muscles. It’s a moderate-intensity activity where you can talk but not sing, making it an easy and sustainable choice for many.

The Cardiovascular Benefits of Walking

Walking provides many health benefits beyond just improving cardiovascular fitness. Here are some important advantages of adding a regular brisk walking routine to your daily life:

• Lower Risk of Heart Disease: Walking regularly can lower your chances of heart disease by enhancing circulation and reducing blood pressure.
• Stroke Prevention: It helps keep blood vessels healthy and lowers the risk of stroke.
• Diabetes Management: Walking helps control blood sugar levels, which is particularly beneficial for people with diabetes.
• Improved Blood Flow: Better circulation ensures oxygen and nutrients are efficiently delivered to your body's tissues.
• Muscle and Bone Strength: Walking strengthens muscles and bones, reducing the risk of osteoporosis and muscle loss.
• Weight Management: Regular walking helps burn calories and maintain a healthy weight.
• Better Sleep: Physical activity, like walking, promotes better sleep patterns and helps fight insomnia.
• Increased Energy Levels: Walking boosts your energy by improving blood flow and oxygen supply to your muscles.
• Enhanced Brain Function: Walking improves cognitive function and reduces the risk of cognitive decline.
• Improved Balance and Coordination: It helps maintain and enhance balance and coordination, reducing the risk of falls, especially in older adults.

Walking vs. Running: Which Is Better?

Brisk walking is considered moderate-intensity exercise while running is a vigorous-intensity workout. Both offer similar health benefits, but there are distinct differences that may make walking a better choice for some people.

• Calorie Burn: Running burns more calories in less time compared to walking. However, walking for a longer period can achieve similar caloric expenditure.
• Joint Impact: Walking is a low-impact exercise that puts less stress on your joints, making it suitable for people with joint issues, injuries, or back pain.
• Sustainability: Walking is easier to sustain as a regular activity due to its lower intensity and reduced risk of injury.
• Accessibility: Walking does not require special equipment or a gym membership, making it accessible to everyone.

How Fast Should You Walk?

To gauge the intensity of your walking, you can use the "talk test." Here’s how to determine your walking pace:

• Moderate-Intensity Pace: If you can talk fairly comfortably with a bit of breathlessness, you’re walking at a moderate-intensity pace.
• Vigorous-Intensity Pace: If talking out loud is difficult, you’re walking at a vigorous-intensity pace.
• Low-Intensity Pace: If you can sing easily, your pace is too slow. Pick up the pace to reach a moderate intensity.

Another method is the Borg Scale of Perceived Exertion, which ranges from 6 to 20. Aim for a 13 to 14 on this scale for moderate intensity, where your heart rate and breathing will speed up but you won’t be out of breath. For a more vigorous pace, aim for 15 to 16.

If you’re just starting, try to maintain a brisk walking pace of 3 to 3.5 miles per hour (mph). If you’re already fairly active, aim for a pace of 3.5 to 4.5 mph. For those interested in racewalking, aim for above 5 mph.

How Often Should You Walk?

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity each week for overall health and disease risk reduction. Based on this guideline, aim for five brisk 30-minute walks a week.

If 30 minutes at a stretch sounds daunting, break it down into more manageable chunks:

• Three 10-minute walks a day
• Two 15-minute walks a day

For maximum benefits, try to walk for at least 10 minutes at a time. Start on flat terrain and gradually introduce small hills as you build up your endurance and strength.

Tips on Getting Started with a Walking Routine

• Invest in Good Shoes: Choose lightweight, supportive shoes with adequate cushioning for both the sole and heel. Ensure there is enough room in the toe box for comfort but not so much that your foot moves around.
• Wear Breathable Clothing: Opt for loose-fitting, lightweight, and breathable fabrics. Dry-fit clothes that wick away perspiration can help keep you cool and dry.
• Warm-Up: Spend a few minutes warming up to increase blood flow and prepare your muscles and joints. Simple moves include leg swings, squats, and arm circles.
• Stay Safe Outdoors: Use sunscreen, wear sunglasses and a hat, and dress in layers if it's cold. Carry water to stay hydrated and bring your phone in case of emergencies.
• Make It Fun: Walking with friends, listening to music or podcasts, or using a fitness tracker to set goals can make your routine more enjoyable.

Tips for Walking on a Treadmill

If bad weather or other factors force you to exercise indoors, a treadmill can be a great alternative. You can find various types of treadmills to suit your needs, whether you want basic models or high-tech versions with advanced features, at Olympiasouq. Here are some tips to make the most of your Treadmill walking:

• Learn the Controls: Familiarize yourself with the treadmill's operation, including how to stop it and adjust speed and incline.
• Use Handrails: If you have balance issues, choose a treadmill with side handrails. Avoid leaning on the rails to maintain proper posture.
• Set Realistic Goals: Start with a moderate pace and gradually increase the intensity as you become more comfortable.

The Takeaway

Walking is a fantastic cardio workout that you can do anytime and anywhere. It offers numerous health benefits, from improving cardiovascular fitness to enhancing mental well-being. By incorporating walking into your daily routine, you can enjoy a healthier, more active lifestyle.

Remember, the key to reaping the benefits of walking is to maintain a pace that challenges your cardiovascular system. Aim for at least 150 minutes of brisk walking per week, and increase the duration, frequency, and intensity as you progress. To stay motivated, consider walking with a friend, listening to upbeat music, or setting daily or weekly goals with a fitness app. For those days when you can't get outside, using one of the best cardio machines can be a great alternative to keep your routine consistent.