Walking

Walking is great exercise. I ran a lot last year but have been mostly walking for my cardio this year. I walk outside when possible and over the winter when I walked on a treadmill I followed this plan.

After getting my Fitbit I started power walking. After 2 months of power walking and NO running I was able to run my first 5k. There's no way I could have run it if not for the walking I did in the two months prior.

Now I mostly run.

Walking at a leisurely pace is good in that it gets you up and moving (rather than sedentary). For cardio fitness, you would have to walk at a brisk pace that raises your heart rate and keeps it elevated, or so I understand. Power walking can be just about as brisk as slow jogging.

FarrahnE wrote: »

Is walking effective cardio? I understand that I would have to walk a longer distance to get a good burn, but I've been told by a few people that because my HR isn't really high during a walk, it shouldn't really be viewed as my form of cardio. I just want to know if anyone here has had positive results with power walking?

I believe @earlnabby has lost over 100 pounds from walking.

They say you burn as many calories walking a mile as you do running a mile. Whether or not its a cardio activity would depend on your exertion level. Perhaps buy a FitBit or other device for help.

I walked 110 miles in May and 117 miles in June. 60+ pounds lost this year and not really slowing down. I do a bit of strength training, but most of my exercise is walking. And yes, my cardio health is definitely improved. Resting heart rate began 70-72 and is now in the mid 50s!

ExRelaySprinter wrote: »

You're also less likely to have any injuries with walking (as opposed to jogging or running, where i always managed to twist my ankle or something).

Do you know how many times I've tripped on the sidewalk and ended up bleeding from just walking?

But walking is great exercise and helped me lose over 100 lbs.

Hulbert0089 wrote: »

They say you burn as many calories walking a mile as you do running a mile. Whether or not its a cardio activity would depend on your exertion level. Perhaps buy a FitBit or other device for help.

I don't think that's the case. I understand that it burns more calories to run, because when you run you have periods when both feet leave the ground.

I had been doing short runs for awhile, but have an old injury to my foot that's acting up, so I'm back to walking. Anything that gets me moving is good in my book, so I think it's worth it.

demoiselle2014 wrote: »

Hulbert0089 wrote: »

They say you burn as many calories walking a mile as you do running a mile. Whether or not its a cardio activity would depend on your exertion level. Perhaps buy a FitBit or other device for help.

I don't think that's the case. I understand that it burns more calories to run, because when you run you have periods when both feet leave the ground.

This. Our bodies are pretty efficient at walking. Running involves launches and landings that require energy expenditures that walking doesn't. Still, yeah, it beats sitting on the couch. I walked while losing 112 pounds and just started jogging in maintenance.

demoiselle2014 wrote: »

Hulbert0089 wrote: »

They say you burn as many calories walking a mile as you do running a mile. Whether or not its a cardio activity would depend on your exertion level. Perhaps buy a FitBit or other device for help.

I don't think that's the case. I understand that it burns more calories to run, because when you run you have periods when both feet leave the ground.

they say it evens out because when you run, you finish the mile so much faster and the walker is still going.

If you compared by time instead of distance, I think the runners would burn a lot more.

jogging/running you have more momentum working for you. But ANYTHING beats sitting on the couch instead. So if you can't jog or run, walking is a GREAT way to stay active well into your elder years.

Select excerpts from the 2011 Compendium of Physical Activities showing the MET value of various activities.

07030 0.95 sleeping
07020 1.3 sitting quietly and watching television
07040 1.3 standing quietly, standing in a line
07041 1.8 standing, fidgeting
05041 1.8 wash dishes, standing or in general (not broken into stand/walk components)
05050 2.0 cooking or food preparation - standing or sitting or in general (not broken into stand/walk components), manual appliances, light effort
05060 2.3 food shopping with or without a grocery cart, standing or walking
17152 2.8 walking, 2.0 mph, level, slow pace, firm surface

"Moderate" exercise begins (3 to 5.9 MET)

17170 3.0 walking, 2.5 mph, level, firm surface
17190 3.5 walking, 2.8 to 3.2 mph, level, moderate pace, firm surface
01018 3.5 bicycling, leisure, 5.5 mph
17200 4.3 walking, 3.5 mph, level, brisk, firm surface, walking for exercise
17220 5.0 walking, 4.0 mph, level, firm surface, very brisk pace
01019 5.8 bicycling, leisure, 9.4 mph

"Vigorous" exercise begins (6.0+ MET)

17320 6.0 walking, backwards, 3.5 mph, level
12010 6.0 jog/walk combination (jogging component of less than 10 minutes) (Taylor Code 180)
12029 6.0 running, 4 mph (15 min/mile)
01020 6.8 bicycling, 10-11.9 mph, leisure, slow, light effort
17230 7.0 walking, 4.5 mph, level, firm surface, very, very brisk
01030 8.0 bicycling, 12-13.9 mph, leisure, moderate effort
17231 8.3 walking, 5.0 mph, level, firm surface
12030 8.3 running, 5 mph (12 min/mile)
01065 8.5 bicycling, 12 mph, seated, hands on brake hoods or bar drops, 80 rpm
12050 9.8 running, 6 mph (10 min/mile)
01040 10.0 bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort
12070 11.0 running, 7 mph (8.5 min/mile)
12090 11.8 running, 8 mph (7.5 min/mile)

MET to Cal formula:
Cal = MET value of activity x Weight in Kg x Time in hours (For NET Cal use MET Value - 1)
198.5 lb person Walks 45 minutes @ 3.2 mph
Cal = 3.5 x 90 x 0.75 = 236
Net Cal = 2.5 x 90 x 0.75 = 169

Corrected MET values
Critics argue the Compendium’s use of ml.kg-1.min-1 as the RMR referent value to compute METs underestimates the true energy cost of physical activities obtained when using a measured RMR

Use the corrected MET value as per: https://sites.google.com/site/compendiumofphysicalactivities/corrected-mets

Examples:
35 yo normal weight male (70kg, 178cm) and female (60kg, 168cm) and a
55 yo overweight male (91kg, 178cm) and female (77kg, 168cm)

Running 6 mph (12050): MET value 9.8 NM:10.3 NF:10.7 OM:12.3 OF:13.1
Callisthenics (02030): MET value 3.5 NM:3.7 NF:3.8 OM:4.4 OF:4.7
Shopping (05065): MET value 2.3 NM:2.4 NF: 2.5 OM:2.9 OF:3.1
Watching TV (07020): MET value 1.3 NM:1.4 NF: 1.4 OM:1.6 OF:1.7