Why Walking Works

Over 65 million walkers have made walking America's favorite exercise. So it's popular, but is it really an aerobic workout?

Yes! The key to effective aerobic exercise is maintaining an elevated heart rate for a certain amount of time, at least 20 minutes, on a daily basis. When we talk about mall walking, we're not talking about strolling through the mall, pausing to window shop, stopping for a latte. No, we mean walking with a purpose, at a pace fast enough that you're a bit challenged for at least 20 minutes. If you add a proper warm-up and cool down, you should plan 30 minutes for a proper aerobic workout.

Walking briskly can definitely get your heart rate up, as long as you put a bit of "oomph" into it. In fact, it can do so without some of the side effects and effort of more strenuous workouts.

  • Easier on the joints.
  • No special equipment or clothing needed.
  • No special training needed.
  • Can be done nearly anywhere, anytime!

Need Evidence? Here's What Walking Can Do For You

  • Better resistance to colds and flu, the result of a boosted immune system. 1
  • Improved mood, memory, and judgment. 2
  • Help fighting glaucoma3 , insomnia4 , back pain5 , and high cholesterol6 , not to mention those "love handles!"7.

And here's the kicker: Not only can walking help you look and feel better now, but it's got long-term effects that can actually help prevent disease.

How would you like to cut your risk of cancer by half? 8 Protect yourself from heart disease and stroke?9 Prevent osteoporosis?10 Or avoid diabetes?11

Whether you're looking for lifetime fitness or just want to be able to wear your shirt tucked in, walking can get you there.

  1. Johnson, Susan, Ed.D., director of continuing education at the Cooper Institute for Aerobics Research in Dallas. Quoted by McKinnon, Malia. "Walk Your Way to Total Health." American Health, March 1999, v18 n3 p75.
  2. The Lancet, July 31, 1999 v354 i9176 p401.
  3. Kelly, Alice Lesch. "The Walking Workout." Eating Well, p49.
  4. Kelly, Alice Lesch. "The Walking Workout." Eating Well, p50.
  5. Lite, Randi, biology instructor and director of the HealthNet program at Simmons College in Boston. Quoted by Kelly, Alice Lesch. "The Walking Workout." Eating Well, p50.
  6. Kelly, Alice Lesch. "The Walking Workout." Eating Well, p49.
  7. Kelly, Alice Lesch. "The Walking Workout." Eating Well, p50.
  8. The New England Journal of Medicine, Jan 8, 1998 v338 n2 p94(6).
  9. World Disease Weekly Plus, Sept 13, 1999. And (The New England Journal of Medicine, Vol. 341, No. 9, pp. 650-651.) in Harvard Heart Letter Dec 1999 v10 i4. And Tufts University Diet & Nutrition Letter, Jan 1997 v14 n11 p6(1).
  10. The Back Letter, Sep 1997 v12 n9 p108(1).
  11. The Lancet, Oct 23, 1999 v354 i9188 p1449.