{"id":45753,"date":"2022-08-20T19:59:53","date_gmt":"2022-08-20T19:59:53","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45753"},"modified":"2025-01-12T10:49:38","modified_gmt":"2025-01-12T10:49:38","slug":"is-walking-cardio","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/is-walking-cardio\/","title":{"rendered":"Is Walking Cardio? Here&#8217;s What Experts Say"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#How_Walking_Works_Just_Like_Other_Forms_Of_Cardio\" >How Walking Works Just Like Other Forms Of Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#Benefits_Of_Walking_That_Make_It_Worthwhile\" >Benefits Of Walking That Make It Worthwhile<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#1_Improves_Cardiovascular_Health\" >1. Improves Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#2_Helps_With_Weight_Loss_And_Maintenance\" >2. Helps With Weight Loss And Maintenance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#3_Boosts_Mood_And_Relieves_Stress\" >3. Boosts Mood And Relieves Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#4_Improves_Sleep_Quality\" >4. Improves Sleep Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#5_Increases_Energy_Levels\" >5. Increases Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#6_Strengthens_Bones_And_Muscles\" >6. Strengthens Bones And Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#7_Improves_Cognition\" >7. Improves Cognition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#8_Improves_Balance_And_Coordination\" >8. Improves Balance And Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#9_Reduces_The_Risk_Of_Chronic_Disease\" >9. Reduces The Risk Of Chronic Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#10_Easy_And_Accessible\" >10. Easy And Accessible<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#What_Is_A_Good_Walking_Speed_For_Cardio\" >What Is A Good Walking Speed For Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#How_Far_Should_You_Walk\" >How Far Should You Walk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#Which_Is_Better_Cardio_Walking_Or_Biking\" >Which Is Better Cardio: Walking Or Biking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Does the word &#8220;<a href=\"https:\/\/betterme.world\/articles\/power-walking-technique\/\">cardio<\/a>&#8221; trigger images of runners dressed up in fancy gear, wheezing past you as you walk your dog, or logging miles on a treadmill? If so, you might be surprised to know that walking can also be considered a form of cardio exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The word &#8220;cardio&#8221; is short for cardiovascular <a href=\"https:\/\/betterme.world\/articles\/eat-before-or-after-walking-to-lose-weight\/\">exercise<\/a>, which refers to any type of movement that relies on the heart to pump blood and oxygen to the muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/#B10\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). So, technically speaking, anything that gets your heart rate up can be considered cardio.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, there are different types of cardio exercises, and walking is on the lower-intensity end of the spectrum. Being low-intensity doesn&#8217;t mean it&#8217;s not effective, though. Walking has a host of health benefits and can even help you lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know about walking and cardio, plus tips on how to make the most of your walks.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Walking_Works_Just_Like_Other_Forms_Of_Cardio\"><\/span><strong>How Walking Works Just Like Other Forms Of Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you walk, your heart rate increases and your breathing quickens. This happens because your body is working to supply your muscles with the oxygen-rich blood they need to keep in <a href=\"https:\/\/betterme.world\/articles\/cross-country-walking\/\">motion<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The same thing happens when you do any other type of cardio exercise, like running, swimming, or biking. Your heart rate will increase and you&#8217;ll start breathing more heavily as your body ramps up to meet the demands of the activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main difference between walking and other forms of cardio is the intensity. When you walk, your heart rate might increase to anywhere from 60 to 85 percent of its maximum beat per minute. For most people, that&#8217;s a fairly low-intensity workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are ways to ramp up the intensity of your walks and make them more challenging. For example, you can walk faster, add hills or inclines, or carry hand weights. The more intense your walk, the more your heart has to work, and the more calories you&#8217;ll burn.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/walking-with-weighted-vest\/\">Walking With Weighted Vest: The Ultimate Guide<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-69073 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png\" alt=\"\" width=\"1920\" height=\"1200\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-1-1472x920.png 1472w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Walking_That_Make_It_Worthwhile\"><\/span><strong>Benefits Of Walking That Make It Worthwhile<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even though walking is a low-intensity exercise, it still has plenty of <a href=\"https:\/\/betterme.world\/articles\/walking-2-miles-a-day\/\">benefits<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Improves_Cardiovascular_Health\"><\/span><strong>1. Improves Cardiovascular Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular disease is the leading cause of death worldwide. Lifestyle choices, like smoking, eating a poor diet, and being inactive, are major risk factors (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/cardiovascular-diseases-(cvds)\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular walking can help reduce your risk of developing cardiovascular disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3098122\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). For one, it increases aerobic capacity, which is a measure of how well your heart and lungs work together to supply oxygen to your muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you adopt a walking program, you&#8217;ll notice you don&#8217;t feel winded and out of breath as quickly as you used to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking can also help lower blood pressure and cholesterol levels, two other risk factors for heart disease (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/ATVBAHA.112.300878\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Helps_With_Weight_Loss_And_Maintenance\"><\/span><strong>2. Helps With Weight Loss And Maintenance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight or prevent weight gain, walking can be an <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-technique\/\">effective strategy<\/a>. That&#8217;s because it helps you burn calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a 155-pound person will burn about 175 calories by walking at 4mph for 30 minutes (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). That may not sound like much, but it can add up over time. If you walk for 30 minutes every day, you&#8217;ll burn an extra 1,050 calories per week. And that can lead to weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking can also help you keep the weight off in the long term. In one study, people who lost weight and then continued walking for at least 40 minutes a day had the lowest risk of gaining it back (<\/span><a href=\"https:\/\/academic.oup.com\/jcem\/article\/94\/5\/1602\/2598144\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-41649 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png\" alt=\"BetterMe\" width=\"1344\" height=\"756\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 1344w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5920.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Boosts_Mood_And_Relieves_Stress\"><\/span><strong>3. Boosts Mood And Relieves Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking can also improve your mental health. It can help reduce stress and anxiety and boost mood and energy levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29858467\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like other forms of exercise, walking helps release feel-good chemicals called endorphins (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2013.00027\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). At the same time, it can also help reduce the levels of stress hormones like cortisol.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking out in the sunlight can also be helpful. Sunlight exposure helps your body produce vitamin D, which is linked to a lower risk of depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908269\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Improves_Sleep_Quality\"><\/span><strong>4. Improves Sleep Quality<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have trouble sleeping, walking can help. It can improve sleep quality and increase the amount of time you spend in deep sleep, which is the most restorative phase of sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6801055\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking helps tire <a href=\"https:\/\/betterme.world\/articles\/walking-4-miles-a-day\/\">your body<\/a> out so you can sleep better at night. And the endorphins released during exercise can also help improve your mood and reduce stress, which can make it easier to fall asleep (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2013.00027\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-69092 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png\" alt=\"\" width=\"1920\" height=\"1200\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2-1472x920.png 1472w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Increases_Energy_Levels\"><\/span><strong>5. Increases Energy Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ironically, even though <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-benefits\/\">walking<\/a> can make you feel tired, it can also increase your energy levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular exercise has been shown to improve fatigue and increase energy levels in people who are suffering from conditions like heart disease, cancer, and arthritis. It can also help improve energy levels in healthy adults (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16937952\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because exercise helps increase the production of mitochondria, which are the powerhouses of your cells. Mitochondria produce energy, so the more you have, the more energy you&#8217;ll have (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK26894\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Strengthens_Bones_And_Muscles\"><\/span><strong>6. Strengthens Bones And Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking can also support strong bones and <a href=\"https:\/\/betterme.world\/articles\/types-of-walking-styles\/\">muscles<\/a> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8304358\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s important for people of all ages, but it&#8217;s especially important as you get older.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Osteoporosis, a condition that causes bones to become weak and brittle, is a major concern for older adults. Walking can help improve bone density and reduce the risk of osteoporosis (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/bmri\/2018\/4840531\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking can also help <a href=\"https:\/\/betterme.world\/articles\/nordic-walking\/\">strengthen muscles<\/a>. And the stronger your muscles are, the more support they can provide for your joints. That can reduce the risk of injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Improves_Cognition\"><\/span><strong>7. Improves Cognition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking helps improve cognitive function. In one study, older adults who walked for exercise had better memories and improved attention spans (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jar\/2013\/657508\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other studies have found that walking can help improve brain function in people of all ages. It can improve executive function, which is the ability to plan and organize. And it can help with problem-solving and decision-making (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3768113\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These cognitive benefits may be because walking increases blood flow to the brain. Walking can also help reduce inflammation and protect brain cells from damage.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Improves_Balance_And_Coordination\"><\/span><strong>8. Improves Balance And Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking can also help improve balance and coordination, which can prevent falls. This is especially important for older adults, who are at a higher risk of falling (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/Fulltext\/2019\/07050\/Physical_activity_programs_for_balance_and_fall.47.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking can also help you maintain your independence as you age. That&#8217;s because it can help you stay mobile and active, which are both key to healthy aging.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-38691 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png\" alt=\"is walking cardio\" width=\"1344\" height=\"756\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 1344w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 768w\" sizes=\"(max-width: 1344px) 100vw, 1344px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\">Walking With Ankle Weights: Benefits, Drawbacks, And Essential Information<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Reduces_The_Risk_Of_Chronic_Disease\"><\/span><strong>9. Reduces The Risk Of Chronic Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking can also reduce the risk of chronic diseases like heart disease, stroke, diabetes, and cancer. This is because it helps improve risk factors like cholesterol levels, blood pressure, and blood sugar levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4453623\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4053519\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Easy_And_Accessible\"><\/span><strong>10. Easy And Accessible<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best things about walking is that it&#8217;s easy and accessible. Just about anyone can do it, regardless of their fitness level. And you don&#8217;t need any special equipment. All you need is a good pair of shoes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking is also a low-impact form of exercise, which means it&#8217;s gentle on your joints. That makes it a good option for people with joint problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking is a great way to get started on a <a href=\"https:\/\/betterme.world\/articles\/walk-to-lose-weight\/\">fitness program<\/a>. Consistently adding more steps to your day will give you results and motivate you to keep going.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Walking_Speed_For_Cardio\"><\/span><strong>What Is A Good Walking Speed For Cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To achieve specific health and fitness goals, it is often recommended to walk at certain speeds. However, the best walking speed for cardio depends on your individual fitness level and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A brisk pace is generally considered to be a walking speed that is faster than normal but not too fast to where you are out of breath or unable to carry on a conversation. For most people, a brisk pace would be somewhere between 3-4 miles per hour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is general fitness, then walking at a brisk pace is a great way to get your heart rate up and increase your overall cardiovascular endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are trying to lose weight, you may want to walk a little bit faster to increase the number of calories you burn. A walking speed of 4-5 miles per hour is generally considered to be a moderate pace, and it should make you feel somewhat out of breath.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking at a moderate pace is still a great way to improve your cardiovascular fitness and lose weight, but you may want to add in some intervals of faster walking to really maximize the number of calories you burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other ways to increase the intensity of your walk and burn more calories include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking on an incline\/up a hill &#8211;<\/b><span style=\"font-weight: 400;\"> this will force your muscles to work harder and make your heart pump faster<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking with weights &#8211;<\/b><span style=\"font-weight: 400;\"> wearing a weighted vest will add resistance and make your walk more challenging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking intervals &#8211;<\/b><span style=\"font-weight: 400;\"> alternating walking fast for 1 minute with walking slow for 2 minutes is a great way to get your heart rate up without being too intense<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-38644 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436.png\" alt=\"is walking cardio\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5436.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Far_Should_You_Walk\"><\/span><strong>How Far Should You Walk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The distance you walk is really up to you and your goals. If you are just starting, it is probably best to start with shorter distances and gradually increase as you get more fit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good goal to start with is walking for 30 minutes at a time. This is a great way to improve your overall cardiovascular fitness without putting too much stress on your body. As you become more fit, you can gradually increase the distance you walk.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking 10,000 steps per day is often recommended as a goal for improving overall health. This equates to about 5 miles, which is a great goal to aim for if you are trying to improve your fitness level.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Is_Better_Cardio_Walking_Or_Biking\"><\/span><strong>Which Is Better Cardio: Walking Or Biking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no definitive answer to this question. It depends on your goals and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both walking and biking are great forms of cardio. They both provide the same health benefits, including improved cardiovascular health, increased weight loss, reduced stress levels, and more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4453623\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109714027466?via%3Dihub\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking is better suited for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who are new to exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who have joint problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who want a low-impact workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who don&#8217;t know how to ride a bike<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who can&#8217;t afford a bike<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Biking is better suited for:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who are already physically fit\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who want a more challenging workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who live in spacious areas with few pedestrians\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who have access to a bike\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Walking is a simple and effective form of exercise. It has many health benefits, including improving cardiovascular health, strengthening bones and muscles, and reducing the risk of chronic diseases. Plus, it&#8217;s easy to do and doesn&#8217;t require any special equipment.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does the word &#8220;cardio&#8221; trigger images of runners dressed up in fancy gear, wheezing past you as you walk your dog, or logging miles on a treadmill? If so, you might be surprised to know that walking can also be considered a form of cardio exercise. The word &#8220;cardio&#8221; is short for cardiovascular exercise, which [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":45754,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62,265],"tags":[],"coauthors":[125],"class_list":["post-45753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips","category-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Walking Cardio? Here&#039;s What Experts Say - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 IS WALKING CARDIO? \u27a4 Find out what the experts say about how walking can improve your cardiovascular health and help lose weight. Plus, get tips on making your walk more intense.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Walking Cardio? Here&#039;s What Experts Say\" \/>\n<meta property=\"og:description\" content=\"\u2605 IS WALKING CARDIO? \u27a4 Find out what the experts say about how walking can improve your cardiovascular health and help lose weight. Plus, get tips on making your walk more intense.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-12T10:49:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1538191052-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1a30da81a7adb62eb600c304d690e687\"},\"headline\":\"Is Walking Cardio? Here&#8217;s What Experts Say\",\"dateModified\":\"2025-01-12T10:49:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\"},\"wordCount\":1851,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1538191052-scaled.jpg\",\"articleSection\":[\"Fitness Tips\",\"Walking\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Does the word \\\"<a href=\\\"https:\/\/betterme.world\/articles\/power-walking-technique\/\\\">cardio<\/a>\\\" trigger images of runners dressed up in fancy gear, wheezing past you as you walk your dog, or logging miles on a treadmill? If so, you might be surprised to know that walking can also be considered a form of cardio exercise.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\\\" alt=\\\"\\\" width=\\\"1925\\\" height=\\\"1200\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The word \\\"cardio\\\" is short for cardiovascular <a href=\\\"https:\/\/betterme.world\/articles\/eat-before-or-after-walking-to-lose-weight\/\\\">exercise<\/a>, which refers to any type of movement that relies on the heart to pump blood and oxygen to the muscles (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/#B10\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). So, technically speaking, anything that gets your heart rate up can be considered cardio.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That said, there are different types of cardio exercises, and walking is on the lower-intensity end of the spectrum. Being low-intensity doesn't mean it's not effective, though. Walking has a host of health benefits and can even help you lose weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know about walking and cardio, plus tips on how to make the most of your walks.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Walking Works Just Like Other Forms Of Cardio<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When you walk, your heart rate increases and your breathing quickens. This happens because your body is working to supply your muscles with the oxygen-rich blood they need to keep in <a href=\\\"https:\/\/betterme.world\/arti ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\",\"url\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\",\"name\":\"Is Walking Cardio? Here's What Experts Say - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/is-walking-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1538191052-scaled.jpg\",\"dateModified\":\"2025-01-12T10:49:38+00:00\",\"description\":\"\u2605 IS WALKING CARDIO? \u27a4 Find out what the experts say about how walking can improve your cardiovascular health and help lose weight. 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Here&#8217;s What Experts Say\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1a30da81a7adb62eb600c304d690e687\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Is Walking Cardio? Here's What Experts Say - BetterMe","description":"\u2605 IS WALKING CARDIO? \u27a4 Find out what the experts say about how walking can improve your cardiovascular health and help lose weight. Plus, get tips on making your walk more intense.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/is-walking-cardio\/","og_locale":"en_US","og_type":"article","og_title":"Is Walking Cardio? Here's What Experts Say","og_description":"\u2605 IS WALKING CARDIO? \u27a4 Find out what the experts say about how walking can improve your cardiovascular health and help lose weight. Plus, get tips on making your walk more intense.","og_url":"https:\/\/betterme.world\/articles\/is-walking-cardio\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-12T10:49:38+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1538191052-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/is-walking-cardio\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/is-walking-cardio\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1a30da81a7adb62eb600c304d690e687"},"headline":"Is Walking Cardio? Here&#8217;s What Experts Say","dateModified":"2025-01-12T10:49:38+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/is-walking-cardio\/"},"wordCount":1851,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/is-walking-cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1538191052-scaled.jpg","articleSection":["Fitness Tips","Walking"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Does the word \"<a href=\"https:\/\/betterme.world\/articles\/power-walking-technique\/\">cardio<\/a>\" trigger images of runners dressed up in fancy gear, wheezing past you as you walk your dog, or logging miles on a treadmill? If so, you might be surprised to know that walking can also be considered a form of cardio exercise.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Walking_Cardio\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">The word \"cardio\" is short for cardiovascular <a href=\"https:\/\/betterme.world\/articles\/eat-before-or-after-walking-to-lose-weight\/\">exercise<\/a>, which refers to any type of movement that relies on the heart to pump blood and oxygen to the muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5329739\/#B10\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). So, technically speaking, anything that gets your heart rate up can be considered cardio.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That said, there are different types of cardio exercises, and walking is on the lower-intensity end of the spectrum. Being low-intensity doesn't mean it's not effective, though. Walking has a host of health benefits and can even help you lose weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to know about walking and cardio, plus tips on how to make the most of your walks.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Walking Works Just Like Other Forms Of Cardio<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">When you walk, your heart rate increases and your breathing quickens. This happens because your body is working to supply your muscles with the oxygen-rich blood they need to keep in <a href=\"https:\/\/betterme.world\/arti ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/is-walking-cardio\/","url":"https:\/\/betterme.world\/articles\/is-walking-cardio\/","name":"Is Walking Cardio? Here's What Experts Say - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/is-walking-cardio\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/is-walking-cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1538191052-scaled.jpg","dateModified":"2025-01-12T10:49:38+00:00","description":"\u2605 IS WALKING CARDIO? \u27a4 Find out what the experts say about how walking can improve your cardiovascular health and help lose weight. 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Here&#8217;s What Experts Say"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1a30da81a7adb62eb600c304d690e687","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45753","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45753"}],"version-history":[{"count":3,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45753\/revisions"}],"predecessor-version":[{"id":69205,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45753\/revisions\/69205"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/45754"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45753"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}