Walking can be a very powerful exercise when done in three ways recommended by one of the most prestigious trainers in the world.

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Walking is an amazing and accessible exercise that has many health benefits.. First, let’s get down to the technical side. “Walking is when you have consistent contact with the ground, as defined by the American Track and Field Programs,” says Brady Felton, a certified personal trainer and holistic health coach. “It becomes a race as soon as both feet leave the ground at any time.”

Meet the Experts: Brady Felton, CPT, is a certified personal trainer, holistic health coach, and founder of the digital training programs Fit for Hiking and Mountain Metabolic Method.

But, Is walking a good exercise? Yes, walking is a great cardiovascular exercise. However, if this is the only type of exercise you do every week, especially if building and maintaining muscle mass is on your list, you may be missing out. Steps are just part of a comprehensive training program.

You’ve probably heard that the ideal goal is to walk 10,000 steps a day (that’s about five miles), but that’s not necessarily true for everyone. “Walking 10,000 steps a day may be great, but you must set a goal that will be beneficial for you“Felton speaking. “Are you currently only walking 1,000 steps a day and need a more realistic goal? Set a goal of walking 5,000 steps,” he explains. Start small and gradually increase the number of steps.

It’s also helpful to break down your goal into steps throughout the day and take short 10- to 20-minute walks whenever possible, Felton says. Consider watching your pace while talking on the phone, taking the stairs instead of the elevator, and using a treadmill while working, she explains. Instead of focusing on an exact number of daily steps, focus on creating a realistic, long-term, sustainable habit for your lifestyle, he adds.

Ready to go for a walk? Below, an experienced trainer discusses whether walking is sufficient exercise, along with its top benefits and walking safety tips.

8 Benefits of Walking

1. Improve your mood. “Walking and deep breathing are a great way to slow down your nervous system and enter a state of relaxation,” says Felton. “It allows you to get outside, get some sun and just have a change of scenery if you’re usually cooped up working most of the day,” he explains. What’s your suggestion? Try adding a midday walk to your daily routine when you need a little pick-me-up.
2. Reduces the risk of chronic diseases. According to a 2022 study published in the journal Nature Medicine, walking may reduce the risk of various chronic diseases, including obesity, sleep apnea, hypertension, and gastroesophageal reflux disease (GERD). The American Diabetes Association also recommends walking at least 30 minutes a day to lower your blood sugar and your risk of developing type 2 diabetes.
3. Increase the number of low-impact movements. Walking is less stressful on your joints, which is key to maintaining long-term walking habits and well-being, Felton says. Plus, walking every day creates fewer obstacles because it’s less damaging and easier on the body, she explains.
4. Improves cardiovascular health. According to Felton, walking causes a sustained increase in heart rate, which has important cardiovascular benefits. For example, according to a recent 2023 study, every additional 500 steps per day was associated with a 14 percent lower risk of heart disease, heart failure, and stroke: “People often think that their heart rate only increases when they run, but walking also increases. considered a stable state,” he adds.
5. Exercise without increasing your hunger. “Many types of exercise simply make us hungrier, and we often feel like we deserve more when we’re ‘burning calories,’ which can lead to an unhealthy cycle and lack of progress,” says Felton. “Although running is known to stimulate the appetite, walking increases overall daily energy expenditure without triggering hunger hormones.”
6. Helps you lose weight. “If you’re trying to lose weight, walking is a great way to shed extra pounds,” says Felton. “The higher your energy expenditure, the easier it will be for you to lose weight,” he explains. Research also shows that walking can reduce the accumulation of visceral fat around the belly and reduce the risk of obesity.
7. Incorporate accessible movement throughout the day. “Busy people or working parents can easily add walks to their daily routine,” says Felton. Whether you’re pushing your kids in a stroller, riding a scooter, or riding them around the block to work, walking is a great way to get your body moving, she says. You can also walk inside or outside the house, depending on the weather.
8. Encourage quality sleep. According to a 2019 study published in the journal Sleep Health, if you have trouble falling and/or staying asleep, walking may improve the quality of your sleep. The study also found that women who took more steps during the day slept better than men who walked the same amount.

Are daily walks enough?

Walking daily is a great way to increase daily activity and reap health benefits, but it’s probably not enough. Felton also recommends including two to three days of resistance training per week.

“You really don’t need more than two or three days of resistance training to maintain muscle mass and control your overall daily energy expenditure,” he explains. “The general population should perform some type of resistance training every week to prevent loss of muscle mass, which contributes to slower metabolism, decreased bone density, decreased strength in daily activities, and faster aging.”

Walking also provides a completely different stimulus than typical strength training or HIIT, so it’s not entirely fair to compare the two, Felton says. “Walking increases your energy expenditure without exercise, but it won’t increase muscle mass as much as lifting weights, so it’s recommended to do both every week.”

However, if you can’t incorporate weight training, don’t panic! “Walking is the best foundation for staying fit and is very underrated in the fitness world.“,” says Felton. “You will definitely improve your cardiovascular fitness by walking daily, especially if you continue to increase the distance and pace and add hills.”

Okay, how many steps should you really take per day? Depends. “It’s important to look at what you’re doing now and build on that,” Felton says. “In general, 8,000 to 12,000 steps a day is a great goal, but if you’re currently only getting 2,000 steps a day, start with 4,000 and try to work your way up so you don’t overwhelm yourself.“.

How to Make Your Walking Training More Intense

If you’re ready to improve your walks and add a little pep to every step, Felton recommends the following tips. Each one helps raise the stakes without having to run.

1. Add a slope. Whether it’s outside or on a treadmill, Felton says walking on an incline is one of the best ways to increase intensity without serious consequences. For example, the viral 12-3-30 treadmill workout is a great way to work your hamstrings and strengthen your glutes, hamstrings, back, and core.
2. Turn on intervals. According to the National Strength and Conditioning Association, interval training is great for increasing your heart rate and endurance. To reap the benefits of this method, Felton suggests walking for one minute at your fastest pace (no running), then one minute at a moderate pace, and one minute at an easy pace. Then repeat this rhythm 10 times for a total of 30 minutes.
3. Adds resistance. If you want to get your heart rate up and burn more calories, Felton recommends adding ankle or arm weights to add resistance. Even if you maintain a constant pace, the added weight will further engage your muscles and increase the difficulty level while keeping the load low.

Safety Tips for Everyone

As with any activity, it is important to stay safe and alert while walking, especially if you are going out for a walk. “For starters, always let someone know your route and schedule,” says Felton. Consider sharing your location with a loved one or downloading an app that tracks your exact route. Also, always have a charged device, such as a phone or Garmin, on hand so you can call for help if needed, he adds.

Another commitment? Walk in well-lit pedestrian areas and wear reflective clothing if walking early in the morning or at dusk. It’s also best to walk with a partner and avoid using headphones or looking at your phone if you’re walking at night, Felton says.

If you’re new to getting in shape or moving your body, pick up the pace and consider investing in a pair of walking shoes that will provide you with comfort, stability, and support, says Felton. “Before moving to fast tempos or intervals, start slow.” Lastly, apply sunscreen and stay hydrated. Yes, even if it’s cold or cloudy! Your whole body will thank you.