Does Walking Count as Exercise? Fitness Experts Weigh In

Walk is incredibly beneficial for your body and brain. A recent study published in October showed that British adults who successfully achieved their goal daily step goals taking a daily walk presented fewer health risks. It makes you feel good, helps boost cognitive function, and ensures you’re not sitting behind a desk all day.

We know that walking counts as exercise, but there are ways to make it more effective at increasing your heart rate. To determine the best approach to improving this easy form of movement, we consulted fitness experts for their professional opinions.

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Does walking count as exercise?

Yes, walking is exercise, and experts from all physical and mental health disciplines agree. Sergii Putsov, certified personal trainer with a doctorate in sports science, says: “Walking just 30 minutes every day can reduce the risk of serious cardiovascular disease and dementia. April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that “walking in natural environments also stimulates cognitive functions and creativity, providing a unique type of therapy.”

Does walking do more than strengthen your core? It turns out the answer is yes. The Mayo Clinic has identified other health benefits of walking. According to the medical center, walking can improve muscular endurance, increase energy, lower blood pressure, strengthen bones and support the immune system. You can see benefits both externally and on a treadmill.

Walking alone can also change your body shape. In 2017, the Journal of Physical Activity and Health conducted a meta-analysis of 22 clinical trials related to walking and health. The results revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a “clinically significant” degree in men and women under 50 living with obesity. It can also lead to overall weight loss. So, that “hot girl walk” you’re doing could cause noticeable changes in your body if you stick with it.

Is walking enough in itself?

Walking can certainly be combined with other activities as part of a tour. You can also walk as a warm-up for jogging or cycling. Walking alone can deliver results and have fewer negative impacts on your body than other high-impact sports.

Gregor Parella, also a CPT, says of walking for walking’s sake: “It’s much better than jogging because jogging can put undue strain on your ankles, especially if you’re heavily built.” On the other hand, brisk walking is one of the best exercises because it tones the leg and calf muscles without the same strain on the joints.

Even walking slowly is better than standing still at home, but a faster pace will also accelerate the health benefits. A 2019 study on atherosclerosis found that “walking pace was inversely associated with risk of death and development of cardiovascular disease” among male physicians with an average age of 67.8 years. In other words, the faster you walk, the lower your risk of death and cardiovascular disease.

Regarding walking time, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week, or 30 minutes per day for five days, for substantial health benefits. This can include brisk walking between 2.5 mph and 4 mph. Walking at a slow or leisurely pace (2 mph or less) is considered a light-intensity activity, likely to produce some health benefits over sedentary behavior, but not as many benefits as brisk walking.

Health benefits of walking

Walking has many health benefits. Not only can the activity lower cortisol levelslike any form of exercise, and gives you some fresh air, but you will be able to see various tangible improvements in the following health indicators:

• Sleep better. Low-impact physical activity can lead to more restless sleep. A small 2020 study published in Sleep Health found that increasing daily steps led to better quality sleep, especially in women.
• Lower risk of type 2 diabetes. According to the American Diabetes Association, walking at least 30 minutes a day could help you prevent type 2 diabetes. Increasing your daily steps can control your blood sugar.
• Lower blood pressure. A 2022 study from the American Family Physician reported that a regular, moderate-intensity walking program can lower systolic blood pressure, diastolic blood pressure, and heart rate.
• Improved balance. Staying steady on your feet is increasingly important to your health as you age. Harvard Health Publishing states that walking helps build lower body strength, which improves balance.
• Less risk of cancer. Walking may reduce your risk of certain cancers. A 2013 study by Cancer Epidemiology, Biomarkers & Prevention found that postmenopausal women who walked at least seven hours per week had a 14 percent lower risk of developing breast cancer than women who walked three hours or less each week.

Tips to Increase the Health Benefits of Walking

If you reach a plateau with your walking routine, you can add a little intensity to your walk without having to jog or change activities. Making your walking more rigorous could increase the number of calories burned by giving your body a new challenge. Ways to up the ante on your daily walk include:

• Increase the time of your walk. If you currently walk 30 minutes a day, add more time in 10 or 15 minute intervals. Putsov recommends walking at least 45 minutes a day if your goal is to lose weight.
• Increase your speed. You can also add more intensity by speeding up. Free fitness training apps with GPS enabled, including Nike Run Club, can help you track distance and time to calculate your pace.
• Wear weights on your wrists or ankles. Attach weights like Bala Bracelets can give your walking a boost. These types of weights can be worn on your ankles or wrists to provide resistance.
• Alternate your pace. Both CPTs we spoke with recommended walking intervals to make walking more challenging. Try walking for five minutes at a steady pace, then five minutes of brisk walking, and so on.
• Add an incline to your route. Are you walking on a flat surface for most of your route? Find a hill to increase the difficulty of your hike. You may also want to add retro walk (walking backwards) on a slope.

How to stay motivated while walking

It’s easy to initially get excited about a new workout routine, and it’s just as natural to get bored or frustrated when you no longer see major results. Music and podcasts can help you because they make time seem to pass more quickly. Just make sure these sounds are background noise so you can still be aware of your surroundings and those around you.

Crowe also recommends setting clear, achievable goals. She says it can be helpful to remember how far you’ve come, explaining, “Recording any accomplishments made on walks, whether through mobile apps or personal journals, will serve as a reminder,” which can push you harder next time.

If going it alone makes it harder to stay on track, try walking with a partner or see if there’s a walking club in your area. Parella says a walking buddy can increase your sense of responsibility and make the experience more fun. You can also try new sights to stay motivated while taking a walk. Getting some sun will increase your vitamin D intakewhich can improve your mood.

Walking Safety Tips

Before you hit the sidewalk on your daily walk or girls’ walk, make sure you’re properly equipped for the task. Although a walk around the neighborhood or by the lake may seem harmless, you still want to prepare for a safe return.

1. Bring water. In moderate temperatures, REI recommends drinking half a liter (about 17 ounces) of water every hour. If it’s hot outside, you should increase your water intake. Dehydration on a walk can make you feel dizzy or nauseous, so be sure to bring your water bottle.
2. Wear the right shoes. You don’t want to be knocked out of commission halfway through your walk due to a sprained ankle or severe blisters. Get equipped in a sports store for quality walking shoes that adapt to the shape and arch of your foot.
3. Let someone know your location. When walking in nature or at night, make sure someone can find you. Sharing your location on Google Maps is an easy way to do this.
4. Wear reflective clothing at night. If you walk early in the morning or after dusk, wear a reflective jacket or vest. You can also get some reflective tape and add it to your shoes and the back of your pants.
5. Use the sidewalks. The U.S. Department of Transportation says you should always walk on the sidewalk. If there is no sidewalk, walk facing traffic.
6. Plan your route. To avoid getting lost or wandering through unlit or dangerous areas, plan your route in advance. This will help you stay aware of your surroundings while allowing you to give someone your exact location before you leave.
7. Take your phone. If you are walking alone, especially at night, make sure you carry your phone in case of an emergency. However, don’t let your phone distract you to the point where you’re no longer alert and aware of your surroundings.