Walking: The Forgotten Cardio

When someone mentions cardio, this deep dark feeling comes over me. I immediately think of running in the hot sun or doing the StairMaster for a brutal 30 minutes. The truth is, I’m just being dramatic. However, I’m certainly not alone!

Many of us fear cardio because of that. It’s going to be long. It’s going to be hot. Or it’s the thought of being stuck on a machine steadily for a specific. How boring is that? But fear not! There is another way to get in your cardio. It’s walking. Yes, that walking. Sure, it’s a little slower pace and there is less intensity but there are several benefits! Let’s check them out.

Work Those Legs

Walking is a great lower body workout. You engage several muscle groups from the quadriceps, calves, glutes, hamstrings, and even your core! Not only are you strengthing and conditioning your legs but you are also stabilizing the hip and core as you move. Not only is walking good for your muscles but it does wonders for your joints like your knees, ankles, and hips. Increase the intensity of your walks but picking up the pace or adding an incline. Going over unbalanced terrain will also help engage those muscles.

How To Get Moving

If you want to work more of your glutes and hamstrings, then walk at an incline or uphill. If you are walking downhill or at a decline, you get more quadriceps activation. But alternating between in incline and decline will cover all the bases! Performing 30 minutes of walking daily is not only good for your cardiovascular system and legs but for your overall health! Studies have found an association between improved cognitive function and consistent walking.

Walk with Sticks

Nordic walking is another way to get your walk on. It involves using a set of poles to propel the body forward as you walk. Studies have found that upper body muscle activation increases by as much as 15 times. It also helps reduce strain on your erector spinae muscles; these muscles run along the spine keeping your body upright. Less strain equals less back pain later on. 

If your goal is to develop stronger leg muscles, then focus on compound lifts like squats and weight bearing aerobic activities such as walking. Are you ready to go for a walk?