The short answer: yes, walking counts as exercise, and brisk walking counts as moderate-intensity aerobic activity, which is cardio. The CDC defines brisk as 2.5 miles per hour or faster, and the talk test is simple: you can talk but not sing. Most adults need 150 minutes a week, such as 30 minutes on 5 days. Build up gradually if you’re starting from little.
A stroll to the mailbox is good for you, but it isn’t what the guidelines mean. This page shows where the line is, gives you a six-week plan to get there, and covers interval walking, shoes and when to talk to a doctor first. If you track steps, our guide to how many steps a day you need pairs well with it.
Does walking count as moderate exercise?
Brisk walking counts as moderate exercise, and slow walking counts as light activity. The US Physical Activity Guidelines sort walking by speed and effort:
| Walking pace | Intensity | Talk test | Counts toward 150 minutes? |
|---|---|---|---|
| 2 mph or less (leisurely) | Light | You can sing | No, but it beats sitting |
| 2.5 to 4 mph (brisk, with purpose) | Moderate | You can talk but not sing | Yes, minute for minute |
| 4.5 to 5 mph (very fast) | Vigorous | Only a few words before a breath | Yes, and 1 minute counts as about 2 |
The last row comes from the NHS rule that 75 minutes of vigorous activity gives similar benefits to 150 minutes of moderate activity. A brisk walk at 2.5 to 4 mph works out to about 15 to 24 minutes per mile. The NHS puts a typical brisk walk at about 3 miles an hour.
The guidelines no longer require activity to come in bouts of at least 10 minutes. The CDC says you can break your 150 minutes into smaller chunks, and the NHS says even a brisk 10-minute daily walk counts toward it.
Is walking cardio?
Yes, walking is cardio. Cleveland Clinic defines aerobic exercise as rhythmic, repetitive activity that uses your large muscle groups and raises your heart rate, and it names walking as an example. The National Institute on Aging calls aerobic activity "endurance or cardio" and gives brisk walking as its first example of a moderate activity.
Walking doesn’t count as strength training, though. The CDC asks for muscle-strengthening activity on at least 2 days a week on top of your aerobic minutes. Our guide to whether strength training is cardio explains how the two fit together, and these exercises at home cover the strength side with no equipment.
How fast should you walk for exercise?
Walk fast enough that you can still talk but couldn’t sing a song. That’s the talk test used by the CDC, the NHS and the National Institute on Aging, and it adjusts to your fitness without any gadget. The CDC also uses a 0 to 10 effort scale, where moderate effort is about a 5 or 6 and vigorous starts around 7 or 8.
Speed is a rough guide only. The same 3 mph can feel easy to one person and hard to another, so trust your breathing over your watch. To pick up the pace, the NHS suggests walking to music or a podcast, which can help you find a faster rhythm.
How do you start walking for exercise?
Start with short, easy walks and add a few minutes each week. The US guidelines say inactive adults should work toward 150 minutes gradually, starting with light or moderate effort for short periods spread through the week. Here’s a six-week plan built on that advice:
| Week | Walks | Each walk | How to do it | Weekly total |
|---|---|---|---|---|
| 1 | 5 | 10 min | Easy pace. Just get out the door. | 50 min |
| 2 | 5 | 15 min | 5 min easy, 10 min brisk | 75 min |
| 3 | 5 | 20 min | 5 min easy, 15 min brisk | 100 min |
| 4 | 5 | 25 min | 5 min easy, 20 min brisk | 125 min |
| 5 | 5 | 30 min | 5 min easy, 25 min brisk | 150 min |
| 6 | 5 | 30 min | 3 walks brisk, 2 walks as intervals (see below) | 150 min |
The easy minutes at the start are your warm-up. The National Institute on Aging suggests a little light activity, such as easy walking, before and after aerobic exercise. If a week feels hard, repeat it before moving on. Walking 30 minutes on 5 days is the exact example the CDC gives for meeting the 150-minute goal.
Make it a habit by tying it to your day. The NHS suggests walking part of your trip to work, walking to the shops, taking the stairs or going for a stroll after dinner. If your lower back is sore, our guide on whether walking is good for lower back pain shows how to start even smaller.
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What are the benefits of interval walking?
Interval walking means alternating a few minutes of easy walking with a few minutes of fast walking, and in two trials it improved fitness more than steady walking. In a Japanese study published in 2007, 246 adults with an average age of 63 trained for 5 months. The interval group did 5 or more rounds of 3 minutes slow and 3 minutes fast, on 4 or more days a week. Compared with steady walkers, they gained more:
| Measure (interval group) | Change after 5 months |
|---|---|
| Thigh strength, knee straightening | +13% |
| Thigh strength, knee bending | +17% |
| Peak aerobic fitness, walking | +9% |
| Peak aerobic fitness, cycling | +8% |
The interval walkers also had a larger drop in resting systolic blood pressure. A smaller 2013 trial in 32 people with type 2 diabetes found something similar. After 4 months, aerobic fitness rose 16.1% in the interval group, with no change in the steady walkers, and glucose levels on a continuous monitor fell only in the interval group. Both studies were small, so treat intervals as a useful option.
To try it in week 6: walk 3 minutes at an easy pace, then 3 minutes as fast as you comfortably can, and repeat 5 times. That makes a 30-minute walk.
What shoes are best for walking?
The best walking shoes are comfortable, supportive and don’t rub. The NHS says any shoes or trainers that fit that description will do. The American Academy of Orthopaedic Surgeons says walking shoes should give stability through the arch, good shock absorption and a smooth tread, with a firm heel counter, the back part that holds your heel. Its fitting tips:
- Shop at the end of the day or after a workout, because your feet swell during the day.
- Wear the socks you’ll walk in.
- Leave at least half an inch between your longest toe and the tip of the shoe, with room to wiggle your toes.
- Walk around the store on different surfaces before you buy.
For safety, the National Institute on Aging says to watch the weather and your surroundings outdoors and drink water when you sweat. The NHS suggests sunscreen, a hat and water for long walks.
Does walking improve balance?
Walking alone isn’t proven to improve balance or prevent falls. A Cochrane review of 59 trials found exercise cut falls by 23% in older adults, but the authors were uncertain about programs that mainly involved walking. The US guidelines also note that low-intensity walking alone doesn’t seem to reduce fall injuries. Pair your walks with these balance exercises.
When should you check with a doctor before walking?
Check with a doctor first if you have a chronic condition or symptoms. The US guidelines say healthy adults who build up gradually generally don’t need to, but adults with chronic conditions or symptoms should be under a health care provider’s care. Cleveland Clinic says people with diabetes, high blood pressure, heart disease, arthritis or lung conditions may need extra precautions. If walking makes your joints ache, our guide to menopause joint pain explains when that needs a check.
Stop right away and contact your provider if you get unusual shortness of breath, chest tightness, chest, shoulder or jaw pain, lightheadedness, dizziness or confusion, Cleveland Clinic says. MedlinePlus says to call 911 if you’re dizzy and also have chest pain, shortness of breath or an irregular heartbeat.
Your next step
Put week 1 on your calendar: five 10-minute walks. If back pain is what keeps you from walking more, The Back Pain Reset gives you a 28-day plan of short daily sessions to work on it alongside your walks.
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Quick questions
How much walking a day is healthy?
About 30 minutes of brisk walking on 5 days a week meets the CDC’s goal of 150 minutes of moderate activity. You can split it into shorter walks, and the NHS says even a brisk 10-minute daily walk counts. If you’re starting from little, build up gradually, because the US guidelines say some activity is better than none.
Does walking count as strength training?
No. Walking is aerobic activity. The CDC and NHS ask for muscle-strengthening activity on at least 2 days a week in addition to your 150 minutes, working the legs, hips, back, abdomen, chest, shoulders and arms. The NHS lists push-ups, resistance bands and carrying heavy shopping bags as examples.
Is brisk walking better than running?
Brisk walking and running both count toward your weekly aerobic target, so the best one is the one you’ll keep doing. Running is vigorous, so the NHS says 75 minutes of it gives similar benefits to 150 minutes of moderate activity like brisk walking. Walking is easier to start if you’ve been inactive.
How fast should you walk a mile for exercise?
A brisk walking pace of 2.5 to 4 miles per hour, the moderate range in the US Physical Activity Guidelines, works out to about 15 to 24 minutes per mile. The NHS puts a typical brisk walk at about 3 miles an hour, or 20 minutes a mile. Your breathing is the better guide: talk, but don’t sing.
Is walking good exercise for your legs?
Walking works your leg muscles, and faster walking works them harder. In a 2007 trial, people who did interval walking for 5 months gained 13% to 17% in thigh strength, more than steady walkers. For full leg strength, the CDC still recommends muscle-strengthening exercises on at least 2 days a week.
Does walking on a treadmill count as exercise?
Yes. Walking on a treadmill counts the same as walking outside if you reach the same effort. Use the talk test: at a moderate pace you can talk but not sing. A treadmill also makes interval walking easy, because you can set 3 minutes slow and 3 minutes fast and repeat.
This article is general information, not medical advice. If you have a heart, lung or joint condition, diabetes or high blood pressure, or you get chest pain, dizziness or unusual breathlessness when you walk, talk to your doctor before you build up your walking.
Sources
- Centers for Disease Control and Prevention. Measuring Physical Activity Intensity
- Centers for Disease Control and Prevention. Physical Activity Recommendations for Adults
- US Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition
- NHS. Walking for health
- NHS. Physical activity guidelines for adults aged 19 to 64
- National Institute on Aging. Three Types of Exercise Can Improve Your Health and Physical Ability
- Cleveland Clinic. Aerobic Exercise
- American Academy of Orthopaedic Surgeons. Athletic Shoes
- Nemoto K, et al. Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people. Mayo Clinic Proceedings, 2007
- Karstoft K, et al. The effects of free-living interval-walking training on glycemic control, body composition, and physical fitness in type 2 diabetic patients. Diabetes Care, 2013
- Sherrington C, et al. Exercise for preventing falls in older people living in the community: an abridged Cochrane systematic review. British Journal of Sports Medicine, 2020
- NHS. Physical activity guidelines for older adults
- MedlinePlus. Dizziness