Walking is one of the simplest forms of exercise, and it offers many health benefits. But is it enough on its own to meet recommendations for physical activity? Let’s take a look at the evidence.
How much exercise do we need?
Most major health organizations recommend 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. This can be met through 30 minutes of moderate activity 5 days per week, such as brisk walking. Anything beyond this provides additional health benefits.
For weight loss, more exercise is recommended. Targets are often set at 300 minutes per week of moderate activity or 150 minutes per week of vigorous activity.
Benefits of walking
Walking provides many benefits for health and wellbeing including:
- Improved cardiovascular fitness
- Reduced risk of heart disease and stroke
- Lower blood pressure
- Reduced body fat
- Stronger bones and muscles
- Reduced risk of type 2 diabetes
- Improved mood
- Increased energy
One major analysis of data from over 50,000 walkers found that brisk walking for up to 7 hours per week reduced risk of death from cardiovascular disease and all-causes. Walking was also linked to living a longer life.
Is brisk walking enough?
Brisk walking is considered a moderate-intensity exercise. Moderate intensity means you breathe harder but can still carry on a conversation.
For the average person, brisk walking at 3-4 mph (~5-6.5 km/h) meets recommendations for moderate activity. It increases the heart rate to 50-70% of maximum, burns 3.5-7 calories per minute, and counts towards the 150 minutes per week target.
Therefore, a 30 minute brisk walk, 5 days per week is enough to meet government exercise guidelines. But there are some caveats.
Weight loss
Brisk walking burns around 200-400 calories per hour depending on body weight and pace. This supports gradual weight loss, especially alongside a healthy diet. But for more substantial weight loss, longer durations of walking or more vigorous exercise are required.
One study found that overweight adults who walked briskly for 45 minutes 5 days per week for 12 weeks lost an average of 3.5% body fat. Those who walked for 60 minutes lost 6.1%.
Fitness maintenance
For those looking to maintain their current fitness levels, regular brisk walking should be enough. But those wishing to improve cardiovascular fitness may need to supplement with other more vigorous activities.
Health benefits
While brisk walking provides many health benefits, ideally physical activity recommendations would be exceeded for maximum benefits. Combining brisk walking with other moderate or vigorous exercise can improve health even further.
Maximizing the benefits of walking
Here are some tips for getting the most out of brisk walking:
| Tip | Details |
|---|---|
| Increase pace | A brisker pace not only burns more calories per hour, it builds cardiovascular fitness. |
| Add intervals | Mix in short 1-3 minute bursts of fast walking at over 4 mph. |
| Walk longer | Aim for longer durations of walking to burn more calories. |
| Add hills | Walk on hilly terrain to increase difficulty. |
| Add weights | Carry hand weights to increase calorie burn. |
| Walk outdoors | Varying terrain and scenery outdoors may improve motivation. |
Other tips include walking with good posture, wearing appropriate footwear, staying hydrated, and warming up/cooling down.
Combining walking with other exercise
Brisk walking forms an excellent base for a balanced exercise routine. Other moderate or vigorous aerobic exercise can be added for variety and greater fitness benefits. This includes activities like:
- Jogging or running
- Cycling
- Swimming
- Aerobics classes
- Strength training
- Yoga
- Pilates
Aim to incorporate 2-3 days per week of these other exercises. Walking on some days and more intense activities on others provides an effective balanced routine.
Considerations for special populations
Brisk walking offers benefits for most people, but those with certain conditions may require modifications or additional precautions. For example:
Cardiovascular disease
Those with heart disease may need to avoid very brisk paces. Walking more frequently at an easy pace can be a safer alternative.
Arthritis
Low impact activities like walking can benefit arthritis sufferers by improving joint mobility. But rest days are important, and if pain worsens walking should be stopped.
Diabetes
Walking helps improve glycemic control in diabetics. But close monitoring of blood sugar is needed when exercising.
Elderly
The risk of falls increases with age. Elderly walkers should use appropriate footwear and mobility aids if needed for stability.
Those with medical conditions should consult a health professional about suitable exercise routines.
Conclusion
Brisk walking provides a long list of health benefits, and for most people meeting the 30 minutes per day, 5 days per week guideline should be enough. But greater benefits can come from walking more, adding intervals, walking on hilly terrain, carrying weights, and combining brisk walking with other moderate and vigorous exercise.
Walking is accessible and inexpensive exercise for improved cardiovascular health. But it may need to be supplemented with other activities, especially for weight loss or fitness gains. Overall, brisk walking forms an excellent base to an exercise program when combined with a healthy diet.