Is walking good exercise?

Quick facts: Walking is one of the simplest and most accessible forms of physical activity, delivering meaningful health benefits when done regularly and at a moderate intensity. Benefits include not requiring specialist gear, being able to do it anywhere, the opportunity to fold it into other tasks like getting to work and back, being interesting in its own right and being suitable for those of almost all ages and mobility levels.

Good nutrition isn’t the only key to a healthy life – exercise matters too. And while many of us know that well, finding time for structured workouts in busy lifestyles can be tough. As effective as they can be, gym sessions and high-intensity workouts aren’t always realistic for everyone.

Fortunately, there’s another way to work out that can help you to lose weight and stay fit without the need for costly equipment or gym memberships: walking! Below, we explore the benefits of walking for fitness so you can get inspired.

Does walking count as exercise?

You might scoff at the idea at such simple movement counting towards your exercise goals, but the truth is that walking can be a great choice to get fit and active. The key thing here is to think about intensity.

While a casual stroll has benefits separate from physical fitness, such as mental wellbeing, walking for exercise is most effective when it gives your cardiovascular system a bit of a challenge.

What does that mean? Well, aim to walk at an intensity that gets your blood pumping and increases your breathing rate. That could mean walking faster on the flat, but it also encompasses going up steps and hills to make your body work harder.

Top tip! Moderate intensity exercise is often described as a level of activity that lets you talk normally, but not sing. But if you find yourself pushing harder occasionally, that can be even more rewarding!

Why is walking a good exercise?

Walking is considered a highly effective form of exercise for several reasons.

First, it is accessible – no gym membership or specialist equipment is required, making it easy to maintain long term. Because you can do it anywhere, you can easily switch up your route to keep things fresh.

For those with busy routines, one of the key perks of walking is that it can be integrated into your normal activities, such as walking to work, school or the shops. This can help you to build consistency without having to find extra time in your day.

Like many forms of exercise, walking can become a hobby in its own right. From visiting hiking trails to exploring your local area, there’s plenty to enjoy – and you can even make it a social experience by getting family or friends involved.

Walking isn’t only good for your fitness – it’s also a great form of activity for those who might have difficulty with other exercises. That might include those who:

Have joint problems
Haven’t exercised for a while
Have mobility problems
Struggle to keep up with complex workouts or structured classes.

And for those who use self-propelled wheelchairs, the same principles apply to pushes as steps – just pick a route that’s accessible to you and enjoy the benefits!

Can walking be your only exercise?

Walking can be your primary form of cardiovascular exercise, particularly if done regularly and at a brisk pace. However, a well-rounded fitness routine typically includes more than just cardio.

Strength training is also important, as it helps to maintain your muscle mass, supports bone health and contributes to functional strength as the body ages. If you don’t do some form of resistance exercise, you may find you gradually lose muscle strength as you get older, even if you maintain your cardio fitness.

For many people, the most balanced approach is a combination of walking for cardiovascular health and light resistance or strength-based exercise a few times per week.

Conclusion

Walking – or using a self-propelled wheelchair – is a simple but effective form of exercise that can support overall wellbeing without the need for gym memberships, specialist gear or even strict locations. While it might not replace all kinds of activity, it can be a vital foundation for an active lifestyle.

Whether you’re a fitness buff or you haven’t exercised in years, why not give walking a go? It can easily be adapted to different fitness levels and daily routines – and you might just enjoy it as well!

FAQs

Is walking cardiovascular exercise?

Yes, walking is a form of cardiovascular exercise because it increases your heart rate and engages large muscle groups in a sustained, rhythmic way. Brisk or moderate walking can help to improve heart and lung health, support circulation and contribute to overall endurance.

However, intensity matters. A slow stroll may not provide the same cardiovascular benefits as brisk walking. Increasing pace, distance or tackling hills and steps can help to make walking more effective as a cardio workout.

Is walking a good exercise to lose weight?

Walking can support weight loss when combined with a balanced diet and consistent routine. It helps you to burn more calories, especially when done at a brisk pace or over longer durations. While it may not burn as many calories as high-intensity exercise, its accessibility can make it easier to sustain over time as a habit.

Consistency is key. Regular daily walking, even in shorter sessions, can contribute to a calorie deficit and support gradual, sustainable weight management.

Is walking 10,000 steps a day enough exercise?

The 10,000-step goal is a popular guideline, but it’s not a strict medical requirement. Reaching this level of daily movement can contribute significantly to overall activity levels and general health, but that doesn’t mean it’s the best target to aim for.

Research suggests that the biggest improvements in health are seen in those taking 6,000 to 10,000 steps daily – though bear in mind that intensity may be more important than distance.

Rather than focusing too much on a step count to hit, instead concentrate on building regular brisk walking into your daily routine in order to build a healthy habit that can then be improved upon if needed. And remember, strength training is also important.

References

World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. https://www.who.int/publications/i/item/9789240015128

Centers for Disease Control and Prevention. (2023). Physical activity basics. https://www.cdc.gov/physicalactivity/basics/index.htm

Harvard Health Publishing. (2022). Walking for health. https://www.health.harvard.edu/staying-healthy/walking-your-steps-to-better-health

Banach M, Lewek J, Surma S, Penson PE, Sahebkar A, Martin SS, Bajraktari G, Henein MY, Reiner Ž, Bielecka-Dąbrowa A, Bytyçi I. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. Eur J Prev Cardiol. 2023 Dec 21;30(18):1975-1985. doi: 10.1093/eurjpc/zwad229.
https://pubmed.ncbi.nlm.nih.gov/37555441/