Walking is, perhaps, the most accessible and fundamental physical activity that we can practice. Furthermore, it is also a means of transport. While not as demanding as doing push-ups, walking is considered a bodyweight exercise, as the muscle groups work to move the body’s weight. But can walking be considered a physical exercise of sufficient intensity?
A study published in 2021 in JAMA Network Open concluded that taking 7,000 steps per day contributes to a 50% to 70% decrease in the risk of premature death compared to those who took fewer daily steps. In turn, in 2023, the British Journal of Sports Medicine suggested that practicing moderate physical activity with a daily walk of 11 minutes was enough to reduce the risk of heart and cardiovascular diseases or even various types of cancer.
But although walking is important for health, it does not meet all needs. According to an article published in the magazine Team, international recommendations suggest 150 minutes of aerobic activity per week combined with two muscle strengthening training sessions. To fulfill the first requirement, you must increase the intensity of your stride. The second requirement becomes more difficult to fulfill, since walking alone makes it impossible to strengthen all muscle groups.
For walking to become a moderate-intensity exercise, you need to increase your pace. The objective may be to complete a kilometer and a half in a period between 15 and 24 minutes. The best way to know if you’re at that pace is to try singing and notice if you get out of breath – if so, you’re doing moderate-intensity aerobic exercise.
