Exercise is defined as physical activity that is performed for the purpose(s) of improving performance, health, and/or physical appearance. (Physical activity, then, is simply any activity above resting levels.) Cardiorespiratory exercise (AKA “cardio” or “aerobics”) is performed for the purpose of improving the cardiorespiratory system’s ability to deliver and use oxygen and nutrients to perform physical work—to improve VO2max—and expend calories for fat loss. Walking, for most, is one’s most basic form of locomotion (movement).
It is possible for walking to be exercise—when the speed and inclination are sufficient for overloading the cardiorespiratory system—but, except for the most poorly conditioned, it is a more recreational activity. As such, rather than using one’s scheduled (limited) exercise time for walking, one should walk as often as possible as a means of being more physically active. So, when I say “don’t walk for exercise”, I mean don’t drive to a gym to walk for an hour on a treadmill or walk in circles on a track. Walk to get were you need to go (e.g., to the gym). Track steps using a pedometer or wearable (e.g., FitBit), if you will, but don’t count this as exercise. Make it simply a goal to walk more.
There are countless ways to walk more. One can park farther away from the store, office, etc. and add steps. One can take the stairs. One can opt to walk rather than drive to nearby locations. Look for opportunities to walk where you need to go.
If walking is the only form of cardio one is capable of doing during the determined exercise time, then, I would suggest working on that which will improve the capacity to be more active—that is, strength training and mobility exercises. Stronger muscles will permit more work to be done than the potential progression of walking. Walking will have minimal effect on muscle strength, be strength training will greatly affect the capacity to walk where you need to go.
As you become stronger and more fit, keep walking more, but use exercise time for more strenuous exercise. Allow strength gains to permit you to go hiking and walk on more challenging terrain. Challenge the cardiorespiratory and muscle endurance systems, then, with high-intensity interval training (HIIT) and/or high-intensity interval resistance training (HIIRT), as your progress permits.
Walking can and should be done anytime and as often as possible. Its benefits are cumulative, so, when someone recommends 30 minutes of walking on a daily basis, it doesn’t have to be in a single session.
Exercise time is hard to come by, so use it wisely. Don’t confuse physical activity for exercise. Walking may be done for one’s health and/or physical appearance, but more intensive exercise is a more effective route. (According to the “100-kcal rule” one expends approximately 100 kcal per mile whether walking, jogging, or running. Walking just takes a heck of a lot longer.)
Be your best today; be better tomorrow.
Carpe momento!