Walking. It's not a "wimpy" way to exercise for health.

ninerbuff

Never been much of a runner (less than 3 miles at a time) and am one that will walk more than they run.
The reaction that I get from many who ask what I do for cardio surprises them. Yes I kickbox and sprint too, but the majority of my cardiovascular work comes from a decent pace of walking.
So don't feel bad if that's all you're able to do.

http://www.health.harvard.edu/newsletter_article/Walking-Your-steps-to-health

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

jemhh

It's my main cardio exercise right now. I've run in the past, and probably will as the weather improves, but I really like walking too. Definitely not a wimpy exercise.

Holly_Roman_Empire

Movement is movement, and walking is better than sitting. It's my only form of cardio too.

gopgirl425

I lost 112 pounds doing it....you won't hear any complaints from me. Do what you love to do and you will be successful. Thanks for making this post. Many people feel inadequate because they walk for exercise.

williams969

I *tried* running last summer. I mean, I *can* run (5k is my limit, and I'm around 13 min/mi pace on a 5k). But it's not "fun" for me, so I walk.

Funny thing, my brisk walking pace is 13.5min/mi. HA! I walk almost as fast as I can run, and I can do it longer, enjoy it more, and it doesn't hurt my knees. WINNING!

AmazonMayan

I walk, and most of the time I walk fast enough to get my heart rate up (depends on level of pain at the time). I'll never be a runner because of a back injury. I've had surgery twice, it can't be fixed, so I adjust accordingly.

Even when I was very fit, I wasn't a runner unless someone made me LOL. I was in much better shape than almost everyone I knew, so I know I can get there again without running.

DavPul

Agreed. Walking was my primary cardio activity when I started and continues to be a part of my weekly fitness activities.

fishgutzy

I only walk a lot when I'm forced to go to China for business. And even that is only when I'm at the office that isn't near a pool.
Degenerative osteoarthritis in my feet had 3 different doctors telling me not to do martial arts any more or a lot of walking.
Hiking trails is actually less stress on my feet than pounding concrete sidewalks.
My biggest concern walking in China was causing an accident. People on scooters flying past me and staring at me instead of the road

redoakcircus

I love walking. It's a good stress reliever to get out of the house away from the chaos, and enjoy the fresh air.

spicy618

Thank You! I love walking. It's something you can do, no matter what. Everytime I go for a walk I notice something new... I've been walking the same path for years.

ninerbuff

williams969 wrote: »

I *tried* running last summer. I mean, I *can* run (5k is my limit, and I'm around 13 min/mi pace on a 5k). But it's not "fun" for me, so I walk.

Funny thing, my brisk walking pace is 13.5min/mi. HA! I walk almost as fast as I can run, and I can do it longer, enjoy it more, and it doesn't hurt my knees. WINNING!

As mentioned in the article, impact on the joints from running does take it's toll as one ages whereas the same isn't found with walking.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

fishgutzy wrote: »

I only walk a lot when I'm forced to go to China for business. And even that is only when I'm at the office that isn't near a pool.
Degenerative osteoarthritis in my feet had 3 different doctors telling me not to do martial arts any more or a lot of walking.
Hiking trails is actually less stress on my feet than pounding concrete sidewalks.
My biggest concern walking in China was causing an accident. People on scooters flying past me and staring at me instead of the road

Lol, I'd NEVER ride a scooter in China.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

spicy618

williams969 wrote: »

I *tried* running last summer. I mean, I *can* run (5k is my limit, and I'm around 13 min/mi pace on a 5k). But it's not "fun" for me, so I walk.

Funny thing, my brisk walking pace is 13.5min/mi. HA! I walk almost as fast as I can run, and I can do it longer, enjoy it more, and it doesn't hurt my knees. WINNING!

Wow, you're fast! My fastest mile has been 16 mins. lol But I always feel good when I'm done.

williams969

ninerbuff wrote: »

williams969 wrote: »

I *tried* running last summer. I mean, I *can* run (5k is my limit, and I'm around 13 min/mi pace on a 5k). But it's not "fun" for me, so I walk.

Funny thing, my brisk walking pace is 13.5min/mi. HA! I walk almost as fast as I can run, and I can do it longer, enjoy it more, and it doesn't hurt my knees. WINNING!

As mentioned in the article, impact on the joints from running does take it's toll as one ages whereas the same isn't found with walking.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Are you calling me OLD

deevah62

I walk to and from work every day, my only cardio. I couldn't maintain without it.

williams969

spicy618 wrote: »

williams969 wrote: »

I *tried* running last summer. I mean, I *can* run (5k is my limit, and I'm around 13 min/mi pace on a 5k). But it's not "fun" for me, so I walk.

Funny thing, my brisk walking pace is 13.5min/mi. HA! I walk almost as fast as I can run, and I can do it longer, enjoy it more, and it doesn't hurt my knees. WINNING!

Wow, you're fast! My fastest mile has been 16 mins. lol But I always feel good when I'm done.

I have as long a walking stride as running stride, so that helps. Even a 16min mile is great. So close to 4 mph!

SuzeFletcher

I love walking, in fact when you have a dog you have to love it ... all weathers, early starts and late finishes ... but you always have a walking buddy who loves it just as much

callsitlikeiseeit

i walk all the time. its free. LOL and it wears out the dog that im pretty sure is part tasmanian devil.

MynameisJerryB

I used to run and enjoyed it but as I've gotten older I've developed severe issues with my knees (arthritis and loss of cartilage) so now I walk as my main form of cardio.

JustinAnimal

With a pregnant wife, I can't disagree with you OP (plus, 9ers for life), but am training like a beeeotch for a half marathon. Getting myself close to a 10 min/ mile and feeling decent about it.

ninerbuff

I wish I lived closer to a beach because then I'd walk on sand for a more intense workout.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

DymonNdaRgh40

Yep, it's the cheapest workout you can get. I love to walk.

rybo

I agree. I think where it gets scoffed at is when people think of a leisurely stroll. Keep a steady fast pace and its a workout. I do a lot of hiking. I run some and still enjoy it, but a nice hike is great exercise.

ninerbuff

Lindonesia37 wrote: »

Yep, it's the cheapest workout you can get. I love to walk.

And doesn't require instruction.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

angier321

I like to walk too! My brother used to be a runner, but had to stop due to knee and foot issues. Because of his problems (plus I'm a wimp), I've never even thought about running!

lili61

I don't walk as my choice of exercise, I get it anyway because I live in a city and don't drive. I agree it's good exercise! I get anywhere from 12-20,000 steps on my fitbit on weekdays and a good portion of that is stretches of walking aggressively because I have somewhere to be (not just walking to the kitchen, etc.)

crystalstinson7

I have a question. This article states that a 120lb person burns approx 85 calories per mile and a 140lb person burns approx 95 calories per mile. It stands to reason, then, that a 130lb person would burn approx 90 calories per mile, correct? I weigh 126lb and I walk 6 miles 2 days a week. Last night, I logged my 6 miles, which take me an hour and a half to complete as a brisk walk. MFP gave me 342 calories as the burn. According to the math (with estimations), wouldn't I burn approx 540 calories during a 6 mile walk? When I had a Bodymedia armband, I would burn, according to it, around 450 calories. I've lost about 10lb since I last used it, though, and I know you burn less when you weigh less. I also realize that the armband really only provided an estimate.

I prefer to be on the safe side of a lower estimate, but I'm just curious as to what others think--is MFP wrong or is the article wrong? Or both? lol

Thanks!

AllanMisner

I was responding to a body building group on MFP as to an approach to help cut some fat without risking muscle gains. I recommended walking. I was dogged by several members of the group. Needless to say, I no longer offer suggestions in that group.

Walking is the most effective way I know to do cardio without adversely affecting appetite. And I've been surprised by my ability to transfer the walking into running. I used walking at 4 mph (and did limited running) to train for a Tough Mudder (12 miles), which I was able to run at roughly 6 mph without difficulty.

And as you noted, it is good to incorporate sprints, HIIT and/or active sports in your program.

lili61

AllanMisner wrote: »

Walking is the most effective way I know to do cardio without adversely affecting appetite.

Great point! I know I am super hungry after I do sprints or run, but walking doesn't seem to impact my appetite too much.

crystalstinson7

rybo wrote: »

I agree. I think where it gets scoffed at is when people think of a leisurely stroll. Keep a steady fast pace and its a workout. I do a lot of hiking. I run some and still enjoy it, but a nice hike is great exercise.

I had a lady, who was a fellow member of a FB group, scoff at my walking once. I made the comment that I was looking forward to my walk that night, and I did say my 6 mile walk, and she said, "Oh, I remember the days when all I had to do was take a leisurely stroll." Her exact words because they've been burned into my memory. lol I was like ??? That many miles doesn't seem leisurely, and I don't "stroll," I fly! Plus, we have two huge hills we have to walk up (and down)--and I try very hard not to slow down on them. I mean, by the top of one, my walking buddy and I are ready to lie down and die! Well, some nights it's not so bad for me, but that's because I'm super hyper; she still struggles.

So, yeah, some people don't understand that walking can be intense. It can be leisurely, as well, but when it comes to burning calories, intense is the way to go!

snowflake930

I love that a personal trainer is saying this. Thanks!
I walk a lot. Up and down hills in our woods. I love walking.
It is not the only exercise I get, but it is my preferred exercise.