Walking can fit into that category if you walk at a moderate intensity, which means it’s actually challenging your cardiovascular system by putting increased demands on your muscles and heart.īut what does “moderate intensity” even mean? According to Graham, a moderate level of activity noticeably increases your heart rate and breathing rate. Any activity that increases your heart rate and respiration rate while using large muscles repetitively and rhythmically (yep, including sex) can fit the bill. “Cardio” - short for “ cardiovascular exercise” - refers to activity that involves or requires oxygen to meet the energy demands of your body. Exercise helps everything from preventing heart disease to depression.”īut if you’re looking to use walking as your daily sweat sesh, when does it become cardio? Robert Graham at FRESH Medicine at Physio Logic NYC, “All exercise counts. Tudor-Locke said she suspects those differences might be attributed to the different methodologies used for the studies (Reynolds, " Well," New York Times, 6/27).Break it down for me: How do I get actual exercise from walking?īefore you get too caught up in the details, know that walking in all forms and at all paces is still good for you. She said, "Some older people needed to take quite a few more than 100 steps per minute" to achieve brisk walking, while other older adults achieved brisk walking at lower cadences. Meanwhile, vigorous walking involves moving at about 130 steps per minute, and jogging involves moving at 140 steps per minute, the researchers found.Īccording to Tudor-Locke, the researchers could not identify a consistent number of steps it took older adults, those ages 60 and older, to achieve brisk walking. She added, "The good news is that this pace will probably not feel strenuous to most healthy people." ![]() You do not need special equipment or expertise." Tudor-Locke explained individuals can count how many steps they have taken in a minute, or they can count how many steps they take in 10 seconds and then multiply that number by six, or they can count how many steps they take in 6 seconds and multiply that number by 10. The researchers found, for most people, brisk walking could be defined as moving at a pace of 2.7 miles per hour or 100 steps per minute for adults under about age 60.Ĭatrine Tudor-Locke, a professor of kinesiology at the University of Massachusetts in Amherst who led the research, said, "This is a number that is very easy for any of us to measure on our own.
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