Is walking considered effective aerobic exercise?
Written by
Gina Mason
Reviewed by
Prof. Benjamin Murphy, Ph.D.When done correctly, walking is one of the most effective forms of aerobic exercise. The cardiovascular system benefits from regular routines of brisk walking. This gentle activity helps strengthen the heart and is gentle on the joints. I've prescribed walking programs for over 20 years, seeing marvelous changes.
Pace and Form
- Maintain 3-4 mph pace for cardiovascular benefits
- Keep shoulders relaxed with arms swinging naturally
- Engage core muscles throughout each stride
- Land heel-first then roll through to toe push-off
Progression Strategy
- Start with 15-minute sessions three times weekly
- Increase duration 5 minutes weekly until reaching 45 minutes
- Add hills or inclines after two weeks of flat walking
- Incorporate intervals after establishing base endurance
Improvements in heart function can show up within weeks of regular walking. As the heart becomes more efficient, the resting heart rate decreases. Systolic blood pressure is usually lowered by 5-7 mmHg. These changes lead to substantially lower chances of heart disease. Walking produces benefits comparable to those of running, without stressing the joints.
Weight control improves with regular walking exercise. A 150-pound person expends 300 calories per hour walking at a speed of 4 miles per hour. This, combined with reasonable food intake, produces a daily calorie deficit. The result is a significant loss of abdominal fat (subcutaneous fat, in other words) when a regular program of daily walking exercise is followed. Also, I have known clients of mine to lose considerable weight through the use of a walking program.
Take as much advantage as possible of simple things to add to your program. Wear proper shoes that are designed for your foot type. Monitor progress through step counters, aiming for 7,000-10,000 steps a day. Change routes to introduce variety, making the exercise interesting and challenging to different muscles. These techniques will turn a casual walking program into an aerobic powerhouse.
Read the full article: 10 Aerobic Exercise Advantages Backed by Science
