Does walking count as exercise?

Yes, walking counts as exercise. A brisk 30 minute walk five days a week adds up to the 150 minutes of moderate activity that the WHO and CDC recommend. Walking is one of the most reliable ways to get healthier, and it's the easiest one to keep doing.

What makes it count

Pace matters. A stroll through a store is movement, and that's good for you, but it's light activity. Brisk walking is where it starts to work as cardio. You should be breathing harder and be able to talk, but not sing. A rough guide is about 100 steps a minute or more, or around 3 to 4 mph (5 to 6.5 km/h).

You can break it up. Three 10 minute brisk walks add up the same as one 30 minute walk.

Ways to make it harder

If you want more from your walks, you can:

• Find hills or use the incline on a treadmill
• Walk faster for 1 or 2 minutes at a time, then slow down
• Carry a light backpack (rucking), starting with just a few pounds
• Add distance gradually

Where walking falls short

Walking alone doesn't give you much strength, and it won't challenge a fit person's heart much unless it's hilly or loaded. If you're already training hard, walking is more of a recovery tool than a workout. It's great for rest days.

For general health you should still add two days a week of strength work, such as squats, push-ups and rows.

If you're starting from zero

If you haven't exercised in a long time, walking is the right start. Try:

1. 10 minutes a day for the first week
2. 15 to 20 minutes a day in the second and third weeks
3. 30 minutes most days from week four

Walks sync automatically from Apple Health into League of Fitness and count toward your daily match. Workouts are scored by intensity and heart rate zones, so a brisk walk with some hills counts for more than a stroll.

You'll probably notice better sleep and energy within a few weeks. Pair it with a daily step target from how many steps a day to aim for.

If walking causes chest pain, dizziness or leg pain you didn't expect, see a doctor.