Walking is a simple exercise that doesn’t require any equipment, gym membership or expensive workout clothes. But, is walking good exercise? Brenda Husemann, ARNP, UnityPoint Health, assures us walking is great exercise.
Is Walking Good Exercise?
“Walking is great aerobic exercise. It is considered weight bearing, which is good for your bone strength and health,” Husemann says.
Often, people are out of shape and want to lose weight and get healthier, but they think they need to have a gym membership to workout. However, Husemann advises it’s better to start off slowly and do something you enjoy, like walking.
“If you’re walking for exercise, it should be a brisk walk, enough to raise your heart rate,” Husemann says.
How Much Should You Walk in a Day?
Husemann gives these recommendations for those who are using walking as their only exercise opportunity.
- Aim for 20 minutes. A minimum time to dedicate to a brisk, short walk is about 20 minutes.
- Create a steps goal. If you can’t fit in a longer walk all at once, try getting more steps throughout the day. Ten thousand is a great goal.
- Use a fitness tracker. Aiming for a steps total is better than worrying about how many miles you’ve tracked.
- Add more cardio. Once you feel more in shape, add in some additional cardio workouts. Perhaps this is the time to join a gym and/or try a new class.
What are Walking Exercise Benefits?
“I tell people the overall act of adding a short walk or a few thousand extra steps a day can lower their blood pressure, lower the risk of cardiovascular disease, elevate their mood and support overall health,” Husemann says.
She identifies these additional five walking exercise benefits:
- Lowering your cholesterol
- Reverses aging
- Repairs old DNA in the body
- Increases lung function
- Reduces loss of bone mass with aging
