Is Walking Considered Cardio?

When I picture cardio workouts, I often envision Jane Fonda-inspired outfits—think bright, high-cut Spandex and colorful sweatbands—along with wrist and ankle weights and the image of arms pumping vigorously. However, I tend to dismiss the idea. After all, cardio seems to demand high intensity and a good sweat, doesn’t it? But what if walking counts as cardio too?

To clarify, “cardio,” short for “cardiorespiratory” activity, involves physical activities that rely on your circulatory and respiratory systems to supply oxygen to your muscles during exertion. This type of exercise is also known as aerobic exercise, and it doesn’t have to be performed at a frenzied pace.

Any low- to moderate-intensity exercise qualifies as aerobic, meaning you can enjoy your walk without overexerting yourself. In fact, you can gain numerous benefits without pushing your muscles to their limits.

Steve Stonehouse, CPT and director of education at the running studio STRIDE, notes, “Cardiorespiratory activity can enhance heart and lung health—and it certainly doesn’t have to leave you drenched in sweat.” Low-impact cardio workouts truly shine here!

Why Walking is a Form of Cardio

Good news for anyone who prefers a gentle pace: “Walking absolutely counts as cardio,” says Stonehouse. Since cardio encompasses all forms of low- to moderate-intensity exercise, your leisurely walks around the neighborhood, invigorating hikes, and brisk power walks all fit right in.

Stonehouse adds, “There are numerous intensity levels within the ‘cardio’ realm. With the right speed and incline, walking can help you reach different targets.” In fact, STRIDE often incorporates walking intervals into their treadmill workouts.

Benefits of Walking

One of the most compelling reasons to embrace walking: reaching 150 minutes—or two and a half hours—of moderate-intensity cardio each week significantly lowers your risk of cardiovascular disease, according to the Physical Activity Guidelines for Americans. Just five 30-minute strolls weekly can make a notable difference to your health.

Not only does walking promote heart and lung strength, but research indicates that it can also elevate your overall energy levels and boost your immune system, as Stonehouse highlights. Moreover, walking serves as a wonderful leisure activity that allows you to clear your mind, bond with your pet, or engage socially with friends—creating a truly relaxing experience.

How Does Walking Compare to Running?

If you’ve ever wondered how walking stacks up against running, you’re not alone. The good news? Walking can be equally, if not more, effective. Stonehouse explains, “Both walking and running provide extensive cardiorespiratory benefits. It’s essential to train across various intensity levels for different durations.”

For those who struggle with knee or joint pain, walking can be a gentler alternative. Stonehouse notes, “Running is higher-impact and carries more risks of overuse injuries compared to walking.” Walking is lower-impact and less technical, making it kinder on your knees, ankles, and hips.

As for weight loss, both walking and running effectively burn calories. However, if you run at an excessively high intensity, you may reach a point where your body draws energy from muscle instead of fat. Conversely, walking rarely reaches an intensity high enough to cause muscle breakdown.

Nonetheless, running offers advantages such as burning more calories in less time and improving your VO2 max—the maximum amount of oxygen your body can utilize in one go—compared to walking. Incorporating both types of exercise into your routine will provide optimal results. Remember, walking still boosts your calorie expenditure and aids in maintaining your fitness level.

Enhancing Your Walking Workout

To maximize the benefits of walking, find your ideal intensity level—one that is challenging yet achievable. Stonehouse emphasizes that “two individuals can walk at the same speed yet get different heart rate responses.” Aim to reach your target training pace swiftly and maintain it for as long as possible, whether you’re walking on a flat surface or tackling an incline.

A moderate intensity level is equated to a rating of three to four out of ten in terms of effort, where ten represents an all-out sprint. Additionally, moderate intensity is approximately 30 to 40 percent of your maximum heart rate, while low intensity is 20 percent. Calculate your maximum heart rate by subtracting your age from 220. At either pace, you should be able to converse easily.

For beginners, Stonehouse recommends:

• Walk: 15 to 20 minutes, increasing to 30 to 40 minutes, three to five times a week.

If that feels manageable, consider progressing to:

• Walk/Run: 20 minutes (alternate between 2 minutes of running and 3 minutes of walking) four times a week, moving up to 30 minutes (alternating between 4 minutes of running and 2 minutes of walking) five times a week.

Pro Tip: If you prefer to skip the running segments, simply increase your walking pace or adjust the incline on the treadmill.