Does walking (fast pace) really count as exercise?

Cynnie20012

Hi!

If i cannot do anything else (for example lunch break at work) I go walking (fast pace, around 3.5 mph). Today I walked in total around 10 km, yesterday too, all in that pace. It says I should count around 200-220 kcal burned per hour of this exercise (i also check this with GSP tracker Runtastic).

My question is: as it comes so easy to me, DOES IT COUNT as exercise?

After work i try to run 5 km three times per week and in the weekend i do at least 30 km on the bike... But during the working hours from Monday to Friday, walking is my only possible exercise.

Pls advise. Thanks!

mtlegacy

Whether or not anyone labels it with the term "exercise" is irrelevant. The fact that it burns calories is what's important. Walking (fast or slow) is an excellent alternative to doing nothing.

jennaworksout

yes.

laterz80

I would say it definitely counts. I walk everyday with my dog and it's certainly one of the main reasons I have lost and keep the weight off. Walking is my main exercise. I do run in the morning but love my afternoon walks and aim for 5km or more.

jmc0806

yes, I lost my first 100lbs just by adding additional walking everyday as exercise.

sk2775

I lost around 30 pounds initially when I started on this journey just by walking....so I do count it as exercise. As mentioned above it walking an excellent alternative to doing nothing :-)

dawn_eichert

Walking is a fantastic exercise. Does your heart rate go up? If so, then you are exercising regardless of what it is. I personally do almost only walking and it works.

Keep it up

majica8

I'd say it counts. I lost my first 40-45 pounds buy walking every day. That was it, no other exercise.

jeannemarie333

Yes. Walking is an excellent form of exercise. Keep it up!!

theresa0165

Try using runkeeper, it's not just for runners. It logs you time pace and calories burned while walking. So you'll know for sure just what you burned instead of guessing. It's another great tool to help yourself out. It also lets you set goals like MFP and constantly encourages you!. I've been on there for some time and I like that I can see over the months what amount of exercise I've done so I can try and top previous month. Check it out at least. I don't find a lot of the food/diet apps accurate with calories burned.
Look me up if you do. They have friends on their also. BTW, you need to have your phone with you when you take that walk!

bcattoes

Yes, of course. Whether you choose to log/count it or not, walking is exercise.

BL_Mark

I walk every day during my lunch break because I sit behind a desk all day.... so yes, I count walking as exercise just to get my blood moving and to take a break from the mundane. I've even begun to look forward to it too!!

_xXJennXx_

Lost 16 lbs. just walking at a fast pace, 30 minute minimum. I don't think walking gets as much credit as it deserves because it does work.

Phildog47

um.... yes! Unless you don't think so.

spirit05

Yes, walking at any pace for a period of time counts as exercise. I have bad knees and a lot to lose, I started with a walk at home program back in Feb. and as of today I am down 56 lb.

celadontea

It's amazing exercise!! Some of the best for fat loss especially if you take longer walks.

workout_ninja

I wear my heart rate monitor if I do anything that might count towards exercise but if my heart rate doesnt get up to 120, I dont count it. So I dont count walking or bike riding, unless its extreme bike riding

twinteensmom

You had better believe it! I lost the majority of my weight by walking. I have arthritis in both knees so running is out and biking is very painful. If I couldn't walk, I would not be where I am today!

nichi123

I would say so as it helped me lose 49lbs a couple of years ago and 13lbs (so far) more recently.

SteelySunshine

I stopped logging my exercise because I went TDEE minus 20. My mini stall broke despite me not putting down all the walking I do.

extra_medium

All I can say is the main reason I'm on this site is because I bought a car and stopped walking to the train / to work / to the store everyday. It might not be considered hardcore cardio or whatever but it definitely burns calories. That's what matters

theresa0165

Good for you. It's not easy to walk when you have pain somewhere. I sympathize with you because I have back and knee pain. WALK ON!!

flynnem4

Exercise doesn't have to be miserable to be effective. Keep up the good work!

RainHoward

Hate to run but love to walk?

Then rejoice in the study accepted in February by the American Heart Association’s Journal of Arteriosclerosis, Thrombosis and Vascular Biology, which concluded, “Equivalent energy expenditures by moderate walking and vigorous running exercise produced similar risk reductions for hypertension, hypercholesterolemia, diabetes mellitus, and possibly CHD.”

In other words, at least according to the study, walking was just as effective as running in relieving stress, high cholesterol and heart disease and diabetes.

But beyond the parallel benefits, are there times when is walking better than running? (Read: 8 astonishing benefits of walking)

Yes, but let us explain:

1. Running can stress the immune system. Walking, unlike running, especially long-distance running, does not seem to tax your immune system. Long-distance runners are more susceptible to developing infections, Dr. Uwe Schutz, from University Hospital of Ulm, Germany, told Reuters Health. Training for or running a marathon not only burns fat but also muscle tissue as well. This places undue burdens on the body’s immune system.

2. Running can damage your heart. In the journal Circulation, researchers performed echocardiographic measurements of cardiac function in 60 recreational runners before and 20 minutes after the 2004 and 2005 Boston Marathon. What they found was that before the race, none of the runners had elevated serum markers for cardiac stress. After the race, 36 runners, or 60 percent, had elevated markers of a certain triplet of proteins called troponin. Troponin is a major component of cardiac muscle but elevated levels of subtypes of these proteins can lead to cardiovascular damage.

If that’s not enough to discourage a long-distance run, consider that the researchers also discovered that 24 runners (40 percent) developed signs of myocardial necrosis, irreversible damage to heart muscle cells. The researchers also discovered at least 10 studies from 2004 to 2006 alone that documented increases in myocardial damage; there is no evidence that brisk walking can destroy heart muscle or cells.

3. Running may cause osteoarthritis. The study of risk versus reward when it comes to exercise is ongoing. In terms of the effects that exercising has on our knees, hips and other joints, the verdict is still undecided. It seems that at a certain “dose,” as researchers put it in a study published in the Journal of the American Osteopathic Association, running does not cause osteoarthritis, but after a certain point, reduced risk of disease is offset by an increased risk of injury and osteoarthritis. If you’ve been running for a long time and have had injuries — and most runners have — then you’re more likely to “to deplete the joint of the lubricating glycoproteins, disrupt the collagen network, slowly wear away the cartilage, and cause numerous microfractures in the underlying bones.”

4. Running can also damage cartilage. Although authors of a study published in the American Journal of Sports Medicine state that there is continuing controversy as to whether long-distance running results in irreversible articular cartilage damage, this specific study concluded that through the use of magnetic resonance imaging (MRI), biochemical changes in articular cartilage remained elevated after three months of reduced activity. The patellofemoral joint and medial compartment of the knee showed the greatest wear and tear, suggesting higher risk for degeneration.

5. Running in hot weather can lead to heat stroke. With summer approaching, runners need to be careful not to overdo it. Running in hot weather can lead to multi-organ dysfunction. Although walking in hot weather can also lead to heat stroke, there is probably less chance of developing organ failure when walking versus running.

Although the benefits of walking are numerous, keep in mind that it’s the minimum someone should do if they want to get in shape; shorter bursts of moderate-intensity exercise is probably the most beneficial way to get fit.

lharvey2797

As someone who has lost 70 lbs......anbd most of my activity has been walking I say....... HECK YA!!

RainHoward

Calories burned per HOUR for a 160 pound person
Walking 3 mph - 317
Walking 4 mph - 374
Running 5 mph -614
Running 6 mph - 730
Running 7 mph - 835
Running 8 mph - 979
Running 10 mph - 1,306

Calories burned per MILE for a 160 Pound Person
Walking 3.0 mph - 85
Walking 4.0 mph - 91
Walking 5.0 mph - 116
Running 5.0 mph - 116
Running 6.0 mph - 121
Running 7.0 mph - 119
Running 8.0 mph - 123
Running 10.0 mph - 131

spookygoldfish

I'd say it counts. I lost my first 40-45 pounds buy walking every day. That was it, no other exercise.

Same here!

MakingAChoice

Whether or not anyone labels it with the term "exercise" is irrelevant. The fact that it burns calories is what's important. Walking (fast or slow) is an excellent alternative to doing nothing.

Exactly right!

kittycatmeowmeow

I use to be a person who didn't count walking as exercise (I never really gave it a shot) I figured you had to be jogging at least.. but in the last few months I have started power walking 45-60 mins a few times a week and increasing the frequency to almost everyday and now I think I how silly I was not getting into it before!! I love it, it destresses me, gives me an endorphin rush, gives me a few extra calories to eat, I know that its a routine I can stick with and my legs are looking so much more toned.. so I count is as a big YES from me :bigsmile: