In my blog today, I want to talk about walking and whether it can be considered a form of cardio-vascular exercise. I have a particularly strong view on this, because I have seen it impact so many people.
So, is walking actually beneficial for cardio?
The answer is yes, every-time. Walking is an effective type of cardio exercise. It is a low-impact, low-intensity form of aerobic exercise that can provide numerous health benefits, including:
- Improved cardiovascular health: Walking increases your heart rate, which strengthens your heart and improves blood circulation.
- Increased lung capacity: Regular walking can improve your lung capacity, making it easier to breathe during exercise and in everyday life.
- Weight loss and maintenance: Walking burns calories, and regular walking can help you achieve and maintain a healthy weight.
- Improved mood and mental health: Walking releases endorphins, which can boost your mood and help reduce symptoms of depression and anxiety. The savvy psychologist podcast “5 psychological benefits of walking” helps cover how effective walking in nature can be for mental health.
- Reduced risk of chronic diseases: Regular walking can reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers.
- Finally, walking is very sustainable, and it is suitable for all levels of fitness.
If you’re looking to increase your walking speed, endurance, or distance, here are some tips:
- Start slow and gradually increase: Don’t push yourself too hard in the beginning, instead start slowly and gradually increase your pace or distance over time. This will help you build endurance and avoid injury.
- Use proper form: Make sure you’re walking with proper form, including good posture, relaxed arms, and a smooth stride. This will help you conserve energy and walk more efficiently.
- Incorporate intervals: Mix up your walking routine by incorporating intervals of faster walking or jogging. This will help you build cardiovascular fitness and burn more calories.
- Increase frequency: Try to walk more frequently throughout the week, even if it’s just for short periods of time. This will help you build consistency and make walking a habit.
- Find a walking buddy or group: Walking with a friend or group can be motivating and help you stay accountable.
- Wear comfortable shoes: Make sure you’re wearing comfortable and supportive shoes that fit well. This will help prevent blisters and foot pain.
- Mix up your terrain: Walking on different types of terrain, such as hills or trails, can help challenge your body and work different muscles. I personally love a walk around the park on a Sunday, with a coffee in hand.
- Stay hydrated: Make sure you’re drinking enough water before, during, and after your walks to stay hydrated and energized.
Remember, consistency is key when it comes to increasing your walking distance or speed. Start with small goals and gradually build up over time. And always listen to your body – if you feel pain or discomfort, slow down or take a break.
To get the most out of walking as a cardio exercise, it is recommended to aim for at least 150 minutes of moderate-intensity exercise per week, which can be achieved through a combination of brisk walking and other physical activities.
Thanks for reading,
Matthew.