HEALTH AND WELLNESS
Exercise Walking
How to walk to reap the cardio benefits, according to experts
Alexandra FrostUSA TODAY
July 13, 2026, 5:00 a.m. ET
It’s one of the most universal, accessible and effective forms of exercise. But should you count your daily walk, whether it’s a quick work break or a longer speed walk through nature, as a cardio workout? That depends, experts say
“Walking can be considered cardio depending on how elevated your heart rate becomes. This will vary depending on a person’s training and health history,” says Molly Gearin, a physical therapist at WAVE Physical Therapy & Pilates in Cincinnati, Ohio
Here’s how to think through your walking habit, and how it fits into your overall exercise routine
The benefits of walking
Big picture, walking has cardiovascular benefits. A 2023 meta-analysis found that the more people walk, the lower the risk for early death, even in as few as 5,000 steps. The study also identified that every additional 500 steps per day was linked to a 7% lower risk of cardiovascular death. In addition, a 2025 study found that people who walked for longer periods of time had a lower mortality and cardiovascular disease rate than those who took steps in short bursts
But Gearin shares that the level of cardiovascular benefit varies. “Typically, a brisk walk and incorporation of hills/variable elevation can be considered a cardio workout, but a casual walk more than likely won’t raise your heart rate into an aerobic training zone,” she says
Finding your aerobic training zone
According to Cleveland Clinic, there are five heart rate zones you can try to hit based on your goals, including through walking. First though, find your max heart rate by doing: 220 – your age to get your max heart rate.
- Zone 1: 50-60% of max heart rate, typically warm ups and cool downs
- Zone 2: 60-70% of max heart rate, building endurance and burning fat
- Zone 3: 70-80% of max heart rate, improving aerobic fitness and strength
- Zone 4: 80-90% of max heart rate, improving speed and power
- Zone 5: 90-100% of max heart rate, competitions or personal bests
“If you are walking for stress relief or social interaction, a low-intensity, moderate-to-long duration walk can be a good option,” Gearin says. “However, for maximal cardiac benefit, you may want to consider adding in some bursts of high intensity – around 80% of your max heart rate – for one to 4 minutes at a time.” She adds that for long-term endurance, Zone 2 is a helpful category to walk within
How to start walking for cardio benefits
Once you’ve determined your max heart rate and have a device to track your heart rate, you can start walking for cardio benefits
“I would recommend utilizing walks as part of a warm up or cool down, as well as for mental stress relief or social interaction/community involvement,” Gearin says. “Walking should not be used in isolation for maximal cardiac benefits. I’d incorporate short, high-intensity bursts during your walk … including walking up and down hills, as well as utilizing walking as part of a well-rounded resistance training program.”
That said, you don’t need to track your heart rate to step outside and keep your body moving. That alone is better than no exercise at all
