Empowering Women
By Rachel Guevara
Spring is upon us and with the warmer weather and longer days, many women are eager to take their workouts outside. Walking is often the go-to choice, offering a simple, low-impact way to stay active. But is walking really enough for your cardio workout, or should you be adding more intensity to your routine?
The benefits of walking
Walking is one of the most accessible forms of exercise, requiring no special equipment or expensive gym memberships. For women over 30, it can be a great way to maintain an active lifestyle while protecting joint health. Here are some key benefits:
1. Heart health – Walking at a brisk pace improves cardiovascular health by strengthening the heart, lowering blood pressure and reducing the risk of heart disease.
2. Weight management – While walking alone won’t burn calories as fast as running or high-intensity workouts, it can contribute to weight management, especially when combined with a healthy diet.
3. Mental health boost – Walking outdoors in nature has been linked to reduced stress, improved mood and enhanced mental clarity.
4. Joint-friendly exercise – Unlike high-impact workouts, walking is gentle on the joints, making it ideal for women with knee or back pain.
5. Improved bone density – Regular walking helps slow the loss of bone mass, which is especially important for women as they age and become more prone to osteoporosis.
How to make walking an effective workout
If you’re relying on walking as a primary form of cardio, there are ways to maximize its effectiveness:
• Increase your pace – A slow stroll won’t cut it if your goal is to improve cardiovascular fitness. Aim for a brisk pace where you can talk but feel slightly out of breath.
• Add intervals – Alternate between fast walking and moderate walking to increase your heart rate and burn more calories.
• Incorporate hills or inclines – Walking uphill or using an incline on a treadmill engages more muscle groups and increases intensity.
• Use weights or resistance – Carrying light hand weights or wearing a weighted vest can add a strength-training element to your walk.
• Track your steps and distance – Aim for at least 7,000 to 10,000 steps per day or set a goal of 30 to 60 minutes per session.
The myths of walking as your only cardio
While walking is an excellent form of exercise, relying on it as your only workout has some limitations. Here are some common myths:
1. “Walking alone is enough for weight loss” – While walking burns calories, it’s not the most efficient way to lose weight unless paired with a balanced diet and strength training.
2. “Walking builds significant muscle” – Walking engages your lower body, but it doesn’t provide enough resistance to significantly build muscle. Incorporating strength training is key.
3. “Walking is a high-intensity workout” – While brisk walking is beneficial, it doesn’t provide the same cardiovascular challenge as running, cycling or HIIT workouts.
4. “Walking will prevent age-related muscle loss” – Walking keeps you moving, but it doesn’t combat muscle loss the way resistance training does.
The bottom line
Walking is a fantastic addition to any fitness routine, particularly for women over 30 looking to stay active and maintain overall health. However, to truly optimize your fitness, consider complementing your walks with strength training, flexibility work and higher-intensity cardio sessions. Whether you’re walking for heart health, stress relief or weight management, making it a consistent and challenging part of your routine will ensure the best results.
So lace up your sneakers, step outside and enjoy the benefits of walking—just don’t be afraid to mix it up!
