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Walking Is Exercise When Done at the Right Intensity

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  Published in Health and Fitness on Thursday, November 27th 2025 at 5:52 GMT by CNET

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Walking: Does It Really Count as Exercise? A CNET Health Take‑Home

In the latest health piece on CNET, the question on everyone’s mind—“Is walking really exercise?”—is tackled head‑on by a panel of fitness experts, scientific studies, and real‑world data. The article starts with a simple premise: walking is a common, low‑impact activity that many people consider “just a hobby.” Yet, when you look at the evidence, walking rises to the same rank as jogging, swimming, or cycling in terms of health benefits, provided you do it at the right intensity and frequency. Below is a 500‑plus‑word distillation of the key points, the experts who weigh in, and the actionable insights that readers can use right away.

1. The Science Behind “Walking as Exercise”

WHO and AHA Guidelines
The article opens by quoting the World Health Organization (WHO) and the American Heart Association (AHA). Both organizations recommend a minimum of 150 minutes of moderate‑intensity aerobic activity per week—or 75 minutes of vigorous activity. A brisk walk that raises your heart rate to about 50‑70% of your maximum falls squarely within the “moderate‑intensity” bracket. In practical terms, that means walking at roughly 3‑4 mph on level ground or a moderate incline.

Heart Health and Metabolic Benefits
Studies cited—such as the Nurses’ Health Study and the Harvard Alumni Health Study—show that people who walk for at least 30 minutes a day have a 20‑30% lower risk of coronary heart disease and a 15‑25% lower risk of stroke. Walking also improves insulin sensitivity, helping to stave off type 2 diabetes. A key takeaway is that consistency beats intensity; a steady 10,000 steps a day is more valuable than a single 5‑minute sprint.

Mental Health Edge
The article links to a separate CNET story, “Walking for Mental Wellness,” highlighting that moderate walking releases endorphins, reduces cortisol levels, and can cut symptoms of depression by up to 20%. A meta‑analysis from the American Journal of Preventive Medicine found that walking for just 20 minutes a day can reduce depressive symptoms comparable to a course of antidepressant medication in some cases.

2. Expert Voices

Each expert emphasizes that the term “exercise” hinges on intensity and duration. Dr. Nguyen’s point is particularly useful for older adults or people with joint pain: brisk walking for 30 minutes a day is a safe, effective form of aerobic activity.

3. Walking vs. “Walk for Fun”

The article cautions against equating leisurely walking—like strolling through a park—with exercise. While both are beneficial for health, they differ in metabolic demand. The article links to a follow‑up CNET piece, “The Difference Between Walking for Transportation and Walking for Exercise,” which outlines how to convert a casual stroll into a workout:

1. Add a Speed Factor: Use a treadmill or walk on an incline; aim for 3.5–4 mph.
2. Use Intervals: Alternate 1 minute of fast walking with 2 minutes of slow walking.
3. Incorporate Hills: Even a single 5‑minute uphill walk can elevate heart rate significantly.

4. Tracking Progress

The article recommends using consumer tech—Fitbit, Apple Watch, or Google Fit—to track steps, pace, and calories burned. A quick demo from a CNET review of “Best Fitness Trackers for Walking” shows that most devices can differentiate between “walking” and “running,” giving more accurate data for health claims.

For readers who prefer a paper trail, the article suggests a simple “Walking Log” that records date, start time, end time, distance, and perceived exertion (on a 1–10 scale). Logging is especially useful for setting goals: 5,000 steps on a Wednesday and 12,000 on a Saturday, for example.

5. Special Populations

Older Adults

Dr. Thompson highlights that older adults should start with 10 minutes of walking at a moderate pace and gradually increase to 30 minutes. The key is consistency and avoiding sudden increases in intensity, which could lead to falls or injuries.

Those with Chronic Conditions

The article links to an additional CNET health resource, “Walking for Chronic Pain,” noting that walking can help maintain mobility and muscle mass in conditions like osteoarthritis or rheumatoid arthritis. A gentle, low‑impact walk reduces joint stress compared to running or other high‑impact sports.

Athletes and Runners

Even highly trained athletes can benefit from “walking as active recovery.” The article mentions that a 15‑minute walk post-run can speed up muscle recovery by increasing blood flow without adding strain.

6. Putting It All Together: A 7‑Day Walking Plan

Below is an example plan the article offers, adapted from the research it cites:

7. Bottom Line

Walking does count as exercise—provided you move at a pace that elevates your heart rate into the moderate‑intensity zone. The benefits are wide‑ranging: from cardiovascular health and weight management to mental well‑being and joint preservation. Experts across the board agree that consistency trumps intensity; a regular 30‑minute walk is a powerful antidote to the sedentary lifestyle that dominates modern life.

For anyone looking to start or improve a walking routine, the article’s call to action is simple: Track your steps, aim for briskness, stay consistent, and enjoy the journey. And for those who want deeper dives, CNET’s linked resources—“Walking for Mental Wellness,” “The Difference Between Walking for Transportation and Walking for Exercise,” and the “Best Fitness Trackers for Walking” review—offer a treasure trove of actionable advice and evidence to keep you moving in the right direction.