It depends.<\/p>\n
I run half marathons. Walking is NOT exercise for me. My mom is 83 and walking for even 15 minutes every day is an exercise for her.<\/p>\n
But for most walking is a physical activity, and not exercise. There is a difference.<\/p>\n
Physical activity (noun): any bodily movement produced by skeletal muscle that expends energy.<\/p>\n
Exercise (noun): voluntary physical activity that is planned, structured, repetitive, and undertaken to sustain or improve health and fitness.<\/p>\n
Hence:<\/p>\n
If you \u2018plan\u2019 your walks \u2018consistently\u2019 to \u2018improve\u2019 \u2018health and fitness\u2019, only then it becomes exercise.<\/p>\n
But you can convert your walks into exercise. And get the benefits.<\/p>\n
\u2022 Remember, Walking is a form of cardio. Cardio pertains to the heart (and lungs).<\/p>\n
\u2022 Your job: Increase your heart rate (beats per min) and breathing (inhale from the mouth)<\/p>\n
To measure cardio performance, we use HR Max and derive HR Zones.<\/p>\n
Step 1: Calculate your HR Max.<\/p>\n
HR Max = maximum time your heart beats per minute. HR Max reduces with age. Your HR Max = 220 \u2013 your age (my age is 51, and hence my HR Max = 220-61 = 169??<\/p>\n
Step 2: Know your HR Zones:<\/p>\n
\u2022 Zone 1: Easy \u2013 50-60% HR Max<\/p>\n
\u2022 Zone 2: Aerobic \u2013 60-70% HR Max<\/p>\n
\u2022 Zone 3: Tempo \u2013 70-80% HR Max<\/p>\n
\u2022 Zone 4: Lactate threshold \u2013 80-90% HR Max<\/p>\n
\u2022 Zone 5: Anaerobic \u2013 90-100% HR Max<\/p>\n
To make walking = exercise, train at Zone 2. You can use any app on your phone to track it or know this: Zone 2 cardio is a speed at which you can just hold a conversation, you go any faster and you will not be able to.<\/p>\n
Try this next time you walk:<\/p>\n
\u2022 Walk faster, increase your HR<\/p>\n
\u2022 Increased HR accelerates your muscles will need more oxygen heart will pump more blood ? Oxygen supply increases<\/p>\n
\u2022 As HR increases core body temperature increases to cool this down (homeostasis), the body will sweat (heat excreted) you inhale and exhale from your mouth (for more oxygen) making your lungs stronger.<\/p>\n
If you achieve this, eureka, you are in Zone 2 cardio and Walking = Exercise.<\/p>\n
Now answer truthfully, do you walk, or do you exercise?<\/p>\n","protected":false},"excerpt":{"rendered":"
It depends. I run half marathons. Walking is NOT exercise for me. My mom is 83 and walking for even 15 minutes every day is an exercise for her. But for most walking is a physical activity, and not exercise. There is a difference. Physical activity (noun): any bodily movement produced by skeletal muscle that … <\/p>\n