Is Walking Cardio Exercise?

If you like to walk, you can turn walking into a cardio workout if you do it with moderate intensity. According to the American College of Sports Medicine (ASCM), a brisk walk is one of the most popular forms of cardio exercise in the United States. A brisk walk or power walking -- not a stroll in the park -- gets your heart rate elevated and is considered a cardio workout. A brisk walk will help you burn more calories and over time, it makes your heart healthier and stronger.

  1. Target Heart Rate

    • For your walk to count as a cardio workout, aim to get your heart rate up between 50 to 85 percent of your maximum allowed heart rate -- this range is called your target heart-rate zone. To determine your target heart-rate zone, you first need to calculate your maximum heart rate by subtracting your age from 220. This is an estimate of the maximum number of beats per minute you heart is capable of. Next, multiple your maximum heart rate by 0.50 and 0.85 -- this gives you a pulse range, or beats per minute, that you should aim for during your walk. To take your pulse during your walk, place your index and middle fingers over the blood vessels on the inside of your wrist and count for 10 seconds. Multiple that number by six to determine your beats per minute, and then check to see if your heart rate is in your calculated target zone.

    Technique

    • To get the most out of your walking workout and to keep your heart rate up, focus on technique. Start with good posture -- stand tall, lifting the crown of your head toward the sky and keeping your spine straight. Relax your shoulders and use a purposeful or vigorous arm swing that matches your gate. Walk with your toes pointed forward and land lightly on your heel as your start each step.

    Monitoring

    • You can monitor your progress by using a pedometer or heart-rate monitor on your walk. A pedometer counts the number of steps during the walk and it converts that into the number of miles completed during your walk. More sophisticated pedometers will also help you estimate the number of calories you burn. A more expensive option that tracks the intensity of your workout is a heart-rate monitor. A heart-rate monitor tracks your pulse, tells you if you're in your target heart-rate zone and it will estimate the number of calories you're burning.

    Tips

    • For a consistent cardio workout, schedule brisk walks into your week. The ACSM and the American Heart Association recommend that you do some form of intense cardio, such as power waking, at least three times a week with your heart rate elevated for 20 minutes each time. If you're crunched for time, do shorter sessions of moderately intense activity, such as a brisk walk, five days a week, with your heart rate elevated for 30 minutes. To avoid injury, make sure the shoes you're wearing are designed for walking. Wearing running, basketball or other specialized shoes that are not made for walking can lead to low-back, calf and heel pain over time. Shoes designed specifically for walking have cushioning in the heel, a wide heel base for support and a flexible sole.