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Is Walking Good Exercise? 5 Health Benefits of Walking

Have you ever wondered if there’s any truth behind the rule of thumb that says you should get 10,000 steps per day? There’s quite a bit of data supporting this recommendation.

A study published in the European Journal of Preventive Cardiology found that walking at least 3,867 steps per day started reducing the overall risk of dying. The same research showed that even 2,337 steps a day lowered the risk of cardiovascular-related deaths. Plus, every additional 1,000 steps per day was linked to a 15% drop in overall mortality.

Given these benefits, it’s no surprise that walking for exercise offers many other health benefits.

Walking 10,000 steps per day can sound overwhelming, especially if you’re a beginner. Keep reading to learn why walking is good for you, who it’s ideal for, and our best tips for maximizing walking workouts.

Health Benefits of Walking

Remember that walking isn’t a pass/fail activity. Even if you can only walk for 30 minutes or less on any given day, you’ll still be making progress toward improving and maintaining overall health.

1. Cardiovascular Health

We often hear, “Why is walking good exercise?” One of the biggest reasons is that it’s a safe, low-impact way to improve cardiovascular health.

These improvements span everything from preventing major illness to making daily life easier. Walking benefits heart health by:

  • Lowering risk of stroke and heart attacks
  • Reducing hypertension and high blood pressure
  • Preventing high cholesterol
  • Improving arteries’ overall health

2. Strength and Performance

Walking isn’t just about weight management; it’s also a powerful way to enhance strength and performance. This benefit further supports a clear answer to the question “Is walking good exercise?”—yes, it is. Walking, when tailored to your fitness goals, can significantly boost physical capabilities.

For example, a report from the American Heart Association suggests walking briskly or incorporating intervals can improve muscle endurance and overall stamina. Utilizing a treadmill allows you to adjust the intensity easily, helping you build strength gradually.

Also, adding inclines to your treadmill walk can engage different muscle groups, increasing leg strength and promoting better overall performance. Indeed, a studynoted increased bilateral Medial Gastrocnemius (MG) muscle activity when subjects walked uphill on a treadmill compared with level walking.

3. Mental Health

While physical health is essential, you absolutely can’t ignore the most important organ—the brain! Mental health impacts so much more than just your mood. It also directly affects memory, problem-solving abilities, and sleep.

Research shows that walking briskly for at least two and a half hours (150 minutes) per week can improve one’s mood, thinking, and sleep. According to various studies, walking can also benefit mental health by:

4. Joint Health and Mobility

Many people are unable to do high-impact exercises. They might have arthritis or another condition that impedes motion, or they might be beginners worried about injuries.

Whatever your reasons for being cautious, walking is a low-risk, effective way to promote better joint health and mobility.

Specifically, regular walking workouts can help shift pressure in the knees, helping synovial fluid circulate around the cartilage. This brings oxygen to your joints, nourishing and strengthening them.

5. Overall Fitness and Endurance

If you’re not currently following a workout regimen, walking for exercise is a fantastic way to improve overall fitness and endurance.

This is because walking allows you to start slowly and adjust the intensity — unlike training for a marathon or joining a fast-paced group class. Over time, you’ll gradually increase how far and fast you walk. You can even experiment with inclines if you choose to walk on a treadmill.

This level of control means you’ll see slow, steady improvements in overall strength and fitness, like:

Walking is an Ideal Exercise for People Who…

Now that you know the top five health benefits of walking, you’re probably wondering, “Is walking good exercise for me specifically?” Walking can be effective for almost anybody looking for a simple way to improve their health.

Walking is an ideal exercise for beginners in the world of fitness. Exercise routines for beginners — such as walking workouts — are straightforward, require basic equipment, and can easily be dialed up as you get stronger.

Walking is also an excellent choice for older adults. As we age, it’s crucial to protect our bodies and maintain strength, which walking helps achieve. One study even found that moderate leisure walking can improve mental health in older people.

Lastly, if you have a chronic health condition, walking can be a safe, low-impact way to exercise without worsening symptoms. Talk with your doctor about your fitness goals to ensure you take any necessary precautions.

Using Treadmills for Effective Walking Workouts

Sure, you can opt to walk in your local neighborhood, but that makes it difficult to get the maximum benefit from every walking workout. Adding one simple element—a treadmill—can make a huge difference.

Benefits of Treadmills

While a sunny, leisurely stroll is just what you need, walking on a treadmill offers tons of extra benefits:

  • Use day or night, in any weather
  • Progress as slowly as you’re comfortable with
  • Cushioned belts absorb impact, not your joints
  • Functions to control pace, intervals, and incline
  • Fewer risks like slippery sidewalks and uneven ground
  • Great choice to support injury recovery or mobility issues

Heart Rate Monitors

Monitoring your heart ratethroughout a workout gives you full control, helping you know exactly when to push harder or slow down.

Our cutting-edge treadmills come equipped with built-in heart rate monitors, so you don’t have to buy extra gear. Wearable fitness trackers are another option if you want a device that helps track long-term goals.

Staying Within a Certain Heart Rate Range

One of the best ways to get more out of treadmill time is by staying within a specific heart rate range. Studies indicate that the higher one’s heart rate is while walking, the more intense a workout will be.

Many factors influence target heart rate. As a general rule, start by subtracting your age from 220 to find your maximum heart rate. If you’re a beginner, multiply your maximum heart rate by 0.5 and use this as your target heart rate until you reach an intermediate level.

Once you feel stronger, multiply your maximum heart rate by 0.85 to find your new target heart rate. You can work up to this over time.

Practical Tips for Walking Workouts

Before buying a new pair of walking shoes, consider these practical tips to maximize the results of your walking workout.

Setting Goals

The old saying is true: “If you fail to plan, you’re planning to fail.” Staying accountable with a new exercise regimen will be much harder without clear, measurable goals.

Goals should be more specific than “losing weight” or “getting stronger.” Chart progress by comparing where you are right now to where you want to be. For example, set a goal like, “Three months from now, I will walk daily to burn 1,000 calories per week.”

Warm-Up and Cool-Down

A question we often hear is, “Is walking good exercise if I just do a few minutes here and there?” The answer is yes, especially if you remember to warm up and cool down.

Spend 5 – 10 minutes on your warm-up and cool-down every time you exercise.

When you warm up, heart rate gradually rises and prepares the respiratory system. This can minimize stress on the heart while maximizing the health benefits of every workout. Cool-downs, on the other hand, keep blood flowing steadily, which helps prevent light-headedness post-workout.

Incorporating Intervals

Incorporating intervals is one of the most potent ways to level up workouts. When you utilize intervals, you’ll alternate average walking pace and brisk walking pace.

Start with 3-4 minutes of average-speed walking, followed by 30 seconds of brisk walking. Repeat five to ten times per workout, adjusting based on individual fitness level.

Conclusion

An effective workout extends beyond hours of high-intensity weightlifting. Walking for exercise is also a fantastic way to improve health, especially when using a treadmill and monitoring heart rate.

Besides, your local Gold’s Gym is here to support every step of your fitness journey. Our cutting-edge treadmills and passionate staff members will help you achieve your most ambitious goals.

Still asking yourself, “Is walking good exercise?” Find a local Gold’s Gym near you to discover just how transformative walking can be!

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