Walking Can Count as Cardio If You Do It This Way
Walking might seem too simple to qualify as cardio, but with a few strategic tweaks, it can raise your heart rate just as effectively as more intense workouts. Here’s how to transform your everyday stroll into a heart-healthy, calorie-burning cardio session.
In This Article:
- Brisk Walking The Simple Way to Turn Walking Into Cardio
- Interval Walking Alternating Speeds to Mimic Traditional Cardio
- Inclines Increase Intensity Without Speeding Up
- Arm Movement and Walking Poles Boost Heart Rate
- Weights With Caution Light Weights or Vests Can Increase Intensity
- Scientific Backing for Walking as Cardio
Brisk Walking The Simple Way to Turn Walking Into Cardio
Walking becomes cardio when your heart rate rises, and the simplest way to make that happen is by picking up speed. Aim for a brisk pace that makes you breathe harder but still allows short sentences—typically around 5.6–7.2 km/h for most people.
Interval Walking Alternating Speeds to Mimic Traditional Cardio
Alternating between faster and slower walking segments gives your heart rate repeated chances to rise, mimicking the benefits of traditional interval training. Try 1–2 minutes of brisk walking followed by 1 minute of recovery—then repeat for the length of your walk.
Inclines Increase Intensity Without Speeding Up
Inclines naturally increase the demands on your legs and cardiovascular system, making your walk more challenging without requiring a faster pace. Choose routes with gentle hills or seek out parks and neighborhoods where the terrain does some of the work for you.
Arm Movement and Walking Poles Boost Heart Rate
Moving your arms with intention—bending elbows at 90 degrees and pumping them forward and back—helps propel your stride and increases energy expenditure. For an extra challenge, consider using walking poles, which recruit upper-body muscles and elevate heart rate even more.
Weights With Caution Light Weights or Vests Can Increase Intensity
Light ankle weights or a weighted vest can increase the intensity of your walk, but they should be used cautiously to avoid joint strain. Start with minimal weight, focus on maintaining proper posture, and avoid anything that alters your natural gait.
Scientific Backing for Walking as Cardio
Hellsten Y, Nyberg M. Cardiovascular Adaptations to Exercise Training. Compr Physiol. 2015;6(1):1-32. doi:10.1002/cphy.c140080 Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience. 2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8 Smith JAB, Murach KA, Dyar KA, Zierath JR. Exercise metabolism and adaptation in skeletal muscle. Nat Rev Mol Cell Biol. 2023;24(9):607-632. doi:10.1038/s41580-023-00606-x Jakicic JM, Powell KE, Campbell WW, et al. Physical Activity and the Prevention of Weight Gain in Adults: A Systematic Review. Med Sci Sports Exerc. 2019;51(6):1262-1269. doi:10.1249/MSS.0000000000001938
