Fitness and Digital Health

What Counts as Cardio, and is Walking Cardio?


15th Jan'22
What Counts as Cardio, and is Walking Cardio? | OpenGrowth

“Pain is like cardio; it keeps the heart racing.” - Anonymous. 

The pandemic taught us the importance of health and working out. People have started giving priority to health overwork. It is become too important to prioritize mental health in the virtual workspace. Good mental health is a result of a healthy lifestyle. From doctors to health experts, everyone suggests taking time out to work out is good for one's health. Twenty-five percent of Americans now wear a fitness tracker to monitor their steps and heart rate. 

But there is much confusion around the topic. Some people prefer going to the gym, so some of them like cardio. There is a bit of confusion among people between walking and cardio. What do you think? Does walking count as cardio? What is the perfect definition of cardio? What are the benefits of cardio? Read the blog to know the answers.


What is Cardio?

Cardio is short for “cardiorespiratory” activity. It is defined as any rhythmic activity that increases your heart rate into your target heart zone. Cardio is also known as aerobic exercise. Since cardio is anything that raises the heart rate, the activities such as walking, running, cycling, and swimming are included in it.

Stonehouse says,” Cardiorespiratory activity can help improve heart and lung conditions and it doesn’t have to be a super-sweaty situation.”


Does Walking Count as Cardio?

Here is the good news! Walking can count as cardio. Walking is an excellent type of cardio activity. But to challenge your cardiovascular system, you must walk at a speed and intensity that places increased demands on your heart, lungs, and muscles.

According to Physical Activity Guidelines for Americans, “ The biggest perk of getting a stroll of  around 150 minutes of moderate-intensity cardio per week significantly reduces your risk of cardiovascular disease.”


Why is Cardio Good for the Heart?

Although there are many benefits of cardio, here we have listed a few of them.


  • Controls  blood pressure 

  • Lowers cholesterol 

  • Decreases the chance of heart stroke 

  • Keeps a healthy weight 

  • Stress reduction 

  • Improves mood

  • Improves blood circulation 

  • Build muscles stronger 

  • Improves sleep

  • Improve brain function 





How  Much Cardio Does the Person Need?

On average, adults should get at least 150 minutes of cardio exercise each week. This equates to about 20 minutes a day every day of the week, 30 minutes five times a week.

If time is your enemy, you can take a 20-minute walk or run with your dog every day. If you're one of those who feel more involved when attending classes or group events, you can hit the gym for an hour three times a week. Finding physical activities that interest you can be a good part of your daily routine. 


How to get started with a walking routine?

Sleeping or sitting at home will not make you fit. You have to start and make a routine. Here are some of the tips that will help you to get started. 



Before you start, warm up for a few minutes. It will help you to inverse blood flow in the body. Another benefit of warm-up is it will get your muscles and joints ready to move.


Invest on Shoes 

Make sure you have the right pair of walking shoes. The shoes should be lightweight and sturdy enough to prove a cushion for both the sole and the heel of your fool. They must be comfy and relaxing.


Comfortable Clothing 

Loose clothing made of light, breathable fabrics will help you walk more comfortably. Dry, breathable clothing can help keep you cool and dry.


Make it Fun!

There are chances that you will feel bored and will quit some or the other day. The chances that you will stick to it are if you can make it fun. You can try by going with one or two friends. You can also tune in to your favorite music or listen to some podcasts while walking. 


To Lose Weight 

If you aim to lose a certain amount of weight, you should walk more than an average person. According to the US Department of Health and Human Services, “ One should walk at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity aerobics activity each week to see substantial changes.”

You can also take advice from your physician before beginning any fitness or diet plan. Cardio can help you to say goodbye to the extra weight.


Cardio Exercise




If you are looking for any kind of cardio fitness, walking is a great workout. You can do it any time and at any place. The aim should be to challenge your cardiovascular system. Walking 150 minutes a week of brisk walking can be a good goal. Walk with your friends, make it fun, and enjoy every bit of your cardio. 

We at OpenGrowth, are committed to keeping you updated with the best content on the latest trendy topics from any major field. Also, both your feedback and suggestions are valuable to us. So, do share them in the comment section below.

An explorer who takes risks and learns from her mistakes. An aspirational content writer, studying social work. Kajal loves trying her hands in different crafts.