If there’s one exercise that should win the gold for its impressive list of benefits — and minimal risks — it’s walking. It’s convenient (just think, no equipment!) and it’s contraindicated for very few conditions and comorbidities.
You may be wondering: If walking is a fitness activity that can help someone in their nineties stay fit, can it really provide benefits for everyone?
Yes, people of all ages and fitness levels, from newbies to elite-level athletes, can get many of the same benefits running provides by doing walking workouts — with the right techniques.
When Is Walking a Workout?
When it comes to exercise, walking is an ideal place to start. “Walking is for all levels in the fitness journey. You can do it anywhere, from marching in place while sitting in a chair to challenging yourself with power walking,” says Carrie Boyle, a walking coach with 99 Walks, a virtual walking program, as well as a National Academy of Sports Medicine (NASM)–certified personal trainer.
When does walking for fitness qualify as a workout rather than a few steps here and there to toss laundry in the dryer or get a snack from the kitchen? Those types of steps and the steps you take on a designated walk (like a 30-minute walk through your neighborhood or an afternoon hike) are all valuable for your overall wellness. “All steps, regardless of intensity, count toward our physical activity and can have health benefits,” says Amanda Paluch, PhD, an assistant professor at the University of Massachusetts in Amherst who researches physical activity epidemiology and kinesiology. (Though factors like speed and incline grade can certainly make some steps more intense than others.)
Fitness walking falls into the category of moderate-intensity aerobic exercise; for walking, that means doing it at a pace that quickens your breathing somewhat (for example, you should still be able to have a conversation but not be able to sing).[1]
The U.S. government’s fitness guidelines recommend that adults get at least 150 minutes of this type of activity per week to promote cardiovascular health and lower the risk of other chronic diseases, and note that more exercise is generally linked with more health benefits. That means five 30-minute walks per week can fulfill that cardiovascular exercise recommendation, as long as you’re walking at a challenging enough pace to make it moderate intensity.
On the other hand, there are no official recommendations for how many steps to take per day, says Dr. Paluch, whose research focuses on the health benefits of daily step counts. The common advice to aim for 10,000 steps per day is actually based on little scientific evidence, with some research suggesting just 7,500 steps per day may be a more significant threshold for improved health.
While it’s important to speak with your physician before embarking on any new exercise routine, especially if you have a chronic condition like heart disease or asthma, walking is safe for most people, says James N. Robinson, MD, a sports medicine physician at the Hospital for Special Surgery in New York City.
Other problems, such as knee injuries or spine osteoarthritis, can be aggravated by walking, too. If you have an injury or other chronic health problem that might be made worse with walking, it’s a good idea to speak with your physician before you start a walking workout regimen. It may be better to try a lower-impact sport, such as stationary bike riding or swimming, Dr. Robinson says.
The Health Benefits of Fitness Walking
One benefit of fitness walking is longer life. Just by walking at a pace that makes you slightly out of breath or sweaty, you may lower your risk of heart disease and death from all causes than with regular walking at a more leisurely pace, research has found.[2] That same brisk walking can also lower your risk of high cholesterol, high blood pressure, and diabetes as much as running does.[3]
Science has found a link between walking and improved cognitive function over time.[4]
Walking has also been shown to improve symptoms in people with knee osteoarthritis.[5] For some it can help lessen chronic back pain, according to data from a small study.[6] And a small study found that simply taking more steps during the day was linked to improved sleep quality (and more so for women than for men).[7] It’s worth noting that any physical activity throughout the day (compared with none) can benefit sleep.
Walking can also help prevent bone loss that happens naturally as a result of age, particularly if you up the intensity of your steps by climbing stairs, picking up the pace, or adding in some bodyweight exercises (like push-ups or squats) throughout your walk.[8]
And it’s also worth noting that the government’s physical activity guidelines for adults define brisk walking as one of the types of moderate exercise linked with optimal long-term health, including lower risk of excess weight gain.[9]
The mental benefits of walking are equally impressive (which should come as no surprise, given that exercise overall is one of the top ways to manage stress). Walking is indeed a great stress reliever, says Juliet Kaska, an American Council on Exercise (ACE)– and NASM–certified personal trainer based in Los Angeles. A study, for example, showed that people who participated in at least one group walk in nature per week saw positive effects when it came to managing stressful life events and improving mental well-being.[10] Research has even shown that walking can improve creative thinking, even more so when the walk is done outside.[11]
Is Walking Good for Weight Loss?
Walking is a great addition to a healthy diet for weight loss, says Monique Ryan, RDN, a sports nutritionist who is a certified specialist in sports dietetics in private practice in Evanston, Illinois.
Walking (like all forms of physical activity) burns calories and can create the calorie deficit you need to lose weight. It’s a little more complicated than just calories in versus calories out, but a general rule of thumb is that you need to burn more calories in a day (through movement and basic body functioning) than you consume (through food) in order to lose weight, Ryan says.
The calories you burn walking will depend on how much you weigh and how fast you’re walking. A 140-pound person walking briskly for 30 minutes, for example, will burn 127 calories.[12]
Use online calorie calculators (like the one from the Calorie Control Council) or wearable technology to find and track your own numbers. A registered dietitian who specializes in weight loss can also help tailor a walking and healthy eating plan to help you meet weight loss goals.
If you know how many calories you’re actually burning on your walks (if you’re trying to watch calories or lose weight), you won’t overestimate energy expenditure and calorie needs — and derail your weight loss efforts by overeating, Ryan says. “It’s easy when you’re just starting a walking program to think you’re burning more calories than you actually are.”
Nutrition Tips: What to Eat Before, During, and After a Walking Workout
You shouldn’t have to pay too much attention to preworkout fueling for moderate walking if you’re planning to walk for under an hour or so. You might not even need to fuel at all depending on when you last ate (more on that below).
For more moderate walks, Ryan says: “Think about the time of day you walk and your meal pattern.” Do you like walking in the morning? Let breakfast settle for a bit and head out for your walk — you’ll have plenty of gas in the tank for each step. Conversely, advises Ryan, if you prefer to walk as soon as you wake up, drink water to hydrate before the walk (no matter the temperature outside) and plan for an easy-paced walk, since you’ll be hoofing it on an empty stomach.
What about midwalk eats? It’s really only necessary if you know you’re going to be out on a walk for longer than an hour, says Ryan. In that case, aim for a snack with about 30 grams of carbohydrates per hour. She recommends a sports drink for some calories and hydration. Or refuel with dried fruit or your favorite energy bar (and water).
When you get home from your walk, simply rely on your next meal or snack, says Ryan.
How to Get Started With Walking Workouts
Fortunately, walking for fitness comes with almost no learning curve. It’s different from a casual stroll with your best friend or dog (where you may be moving at a slower pace), but it’s easy to do with some extra attention to your speed and form. Here’s what beginners need to know to feel strong on their feet.
Plan Your Route
If you’re new to walking, find a location where you can make small loops, which allows you to continually pass by your starting point, says Boyle. This allows you to listen to your body and reassess your capacity.
As you loop once around, ask yourself: “How do I feel?” If you feel good, then go around one more time. “Don’t put stress on yourself to take these big walks right off the bat. Sometimes you’ll go five minutes, and that’s totally fine,” she says.
Watch Your Speed
Part of what makes walking a workout (or not) is attention to speed. “One of the biggest mistakes beginners make is picking a pace that’s so fast that it’s not sustainable for more than a few minutes,” says walking coach Dave McGovern, a 15-time U.S. champion racewalker and author of The Complete Guide to Competitive Walking. “Alternatively, some beginners walk so slowly that they are getting little cardiovascular benefit.”
If you want to boost fitness, brisk walking is best; what counts as “brisk” will depend on your current fitness level. If you’re new to walking for fitness or to exercise overall, shoot for a 20-minute mile to start, says Bonnie Stoll, a personal trainer in Los Angeles and a cofounder of EverWalk, a movement designed to get people walking more. Otherwise, see if you can move at a 15-minute-mile pace.
Source: everydayhealth
