Is Walking Exercise?

According to the National Institute of Health, walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You do not have to walk for hours.

Does walking help you lose weight?

Walking helps you burn calories, so it can aid weight loss. However, it may be difficult to lose weight from walking alone. Eating mindfully and adding in other exercises, such as strength training, can help.

If you want to increase the number of calories you burn while walking, you can try:

• Adding running intervals
• Walking vigorously (5 mph or faster)
• Walking on varied terrain
• Walking uphill
• Wearing a weighted vest

How many calories does walking burn?

The number of calories you can burn while walking depends on several factors, including your weight, your speed and the duration of your walk.

For example, according to the Centers for Disease Control and Prevention, a person who weighs 154 pounds can burn 140 calories in 30 minutes of brisk walking. That same person can burn 230 calories in 30 minutes of vigorous walking.

How many steps should you walk in a day?

You might’ve heard that you should walk 10,000 steps a day, or roughly five miles, to promote good health. However, the average American only walks 3,000 to 4,000 steps a day. Taking fewer than 5,000 steps a day is considered sedentary, which means most Americans aren’t walking enough.

Here are some simple ways to get more steps into your day:

• Park farther away from building entrances.
• Schedule time to take a walk each day and set a reminder on your phone.
• Take the stairs instead of the elevator.
• Go for a walk during your lunch break.
• Walk while on the phone or waiting for an appointment.

What is a good walking heart rate?

Heart rate can help you maximize your workout, but it’s also important not to let it get too high. You want to push yourself but not so much that you start to feel ill or weak. Your maximum heart rate — the upper limit of what your heart can handle during physical activity — is 220 beats per minute minus your age, so be careful not to exceed that number.

For moderate-intensity exercise, aim for a target heart rate of 50% to 70% of your maximum heart rate. The target heart rate for vigorous physical activity is about 70% to 85% of your maximum heart rate.

What are the best shoes for walking?

If you plan to start a walking exercise routine, make sure you have the right shoes. There’s no one-size-fits-all walking shoe since everyone has a different foot shape and size. However, consider factors such as the terrain you plan to walk on and whether you need extra cushioning or arch support. Getting a shoe fitting is the best way to find the right shoe for you.

Does walking build muscle?

Walking mainly works out your lower body, such as your calves, glutes, hamstrings and quadriceps. It can help build some muscle but not to the extent you’d get from a gym workout. That’s because walking doesn’t stress your muscles enough to break them down, which is what stimulates muscle growth — the body has to repair the microtears. Instead, walking creates leaner muscle tone throughout the body, especially in those lower muscle groups.

Simple steps to promote good health

Walking isn’t just a way to get around. It’s also a simple way to get more exercise into your day, especially if you’re just starting out. Making small tweaks to your daily routine can help you get more steps in during the day, and every step you take brings you closer to improving your health. So lace up those sneakers and start walking!  Find other tips to improve your health and wellness from HealthONE.