Shafaqna Health: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.
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
