Is Walking Good Exercise?
Walking is a simple exercise that doesn’t require equipment, a gym membership or special outfits. But is walking good exercise? Shawn Spooner, MD, UnityPoint Clinic - Sports Medicine, assures walking is wonderful exercise. He shares the benefits of walking, recommendations for developing a walking routine, why adding weights to your walk might be a good idea and a few other tips to ramp up your stroll for improved health and weight loss.
Is Walking Good Exercise?
“Walking is great aerobic exercise. It’s considered weight-bearing, which is good for your bone strength and health,” Dr. Spooner says.
Many people think they need a gym membership to get fit, but Dr. Spooner suggests starting with something simple and enjoyable, like walking.
“If you’re walking for exercise, it should be a brisk walk, enough to raise your heart rate,” Dr. Spooner says.
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,” Dr. Spooner says.
He highlights these extra health benefits of walking:
- Lower blood pressure and cholesterol
- Reversed effects of aging
- Increased lung function
- Reduction of loss of bone mass with aging
How Much Should You Walk in a Day?
Dr. Spooner offers these tips for walkers:
- Aim for 20 minutes. A minimum time to dedicate to a brisk, short walk is about 20 minutes. Increase your time as your body gets used to the new routine.
- 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 steps 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 some additional cardio workouts. Perhaps, this is the time to join a gym and/or try a new class.
Is Walking Good Exercise to Lose Weight?
Walking helps keep you healthy and can improve your quality of life. There are a few ways Dr. Spooner suggests ramping up your stroll to support weight loss:
- Add weights. This could be hand weights or a weighted vest.
- Walk at an incline. Uneven terrain, like unpaved trails or hills are great for stepping up your walk.
- Walk with a buddy. Getting out with a friend is great for accountability and social connection.
- Walk backward occasionally. This engages all the muscles in your legs. Look behind you every so often to ensure you don’t run into anything.
- Park far away. Challenge yourself not to wait for a close-up spot.
- Take the stairs. Instead of using the elevator, get your heart going by taking a flight of stairs.
“If you don’t think you can use the steps up to your destination, ride the elevator and use the steps going down. Then, the next time you encounter those stairs, make it a goal to walk up the steps as well. It’s all about progress,” Dr. Spooner says.
Is it a Good Idea to Walk with Weights?
Ready to upgrade your walks? Dr. Spooner answers your burning questions about walking with weights safely and effectively:
- Is walking with heavy weights good for you? Walking with heavy weights can improve strength and calorie burn, but it increases stress on joints and muscles. Use appropriate weights to avoid injury.
- What are the benefits of walking with a weighted vest? Weighted vests evenly distribute weight, making walking more challenging. Benefits include increased calorie burn, improved bone density and enhanced cardiovascular fitness.
- What are the benefits of walking with ankle weights? Ankle weights add resistance to your lower body, improving strength. However, they may alter your gait, potentially increasing the risk of injury if used incorrectly.
- Who shouldn’t wear ankle weights or weighted vests? People with uncontrolled cardiac conditions or joint problems, such as advanced arthritis or balance issues, should consult a healthcare provider before using weights. If you have uncontrolled or severe asthma, consider avoiding weights that overexert your body.
- What’s the appropriate weight for a weighted vest? Start with a vest weighing no more than 5-10% of your body weight. Gradually increase as your fitness improves.
- What’s the appropriate weight for ankle weights? Use ankle weights between 1-3 pounds per leg to start. Heavier weights can strain joints and muscles.
- Will walking with weights better tone your arms? Using hand weights can engage your arms, helping to tone muscles. Keep movements controlled to avoid strain.
“I’m an avid weighted vest walker myself. I find it to be an invigorating twist on my usual walk. I often use my weighted vest (or plate carrier) when walking my dogs. It’s an easy way to improve my overall exercise and fitness,” Dr. Spooner says.
Is Walking Outside Good for Mental Health?
Moving your body outdoors provides unique benefits beyond physical fitness. Walking in nature is great for your mental health: reducing stress, improving mood and enhancing mental clarity. The combination of physical activity and exposure to natural environments can lower cortisol levels, boost endorphins and foster a sense of calm and well-being. Whether on a quiet trail, a park or simply a tree-lined neighborhood, incorporating nature into your walking routine adds an extra layer of benefits for both the body and mind.
Putting Your Best Food Forward: Easy Steps to Start Walking Today
Dr. Spooner says, “Consider joining a walking group in your community. It’s a great way to meet with others who share an interest in this activity. These groups participate in casual and organized events incorporating weighted walking, too.”
Walking is a great way to begin an exercise routine. When you’re ready, think about adding in some weights to boost the benefits of a regular stroll.
If you're new to exercise or have any concerns, it's always a good idea to consult with your doctor before adding weights to your walks though. They can help you determine if it's right for you and provide guidance on proper form and weight selection to ensure you exercise safely and without injury.