Although increasing walking speed does not burn significantly more calories per mile, a more vigorous walking pace will produce more dramatic conditioning effects. When looking at the benefits to heart/lung endurance, how far one improves depends on his/her initial fitness level. Someone starting out in poor shape will benefit from a slow speed of walking whereby someone in better condition would need to walk faster and/or farther to improve. Recent studies show that there are also residual benefits to vigorous exercise. For a period of time after a dynamic workout, one's metabolism remains elevated above normal which results in additional calories burned.

In some weight-loss and conditioning studies, walking actually has proven to be more effective than running and other more highly-touted activities. That's because it's virtually injury-free and has the lowest dropout rate of any form of exercise.

Like other forms of exercise, walking appears to have a substantial psychological payoff. Beginning walkers almost invariably report that they feel better and sleep better, and that their mental outlook improves.

Walking also can exert a favorable influence on personal habits. For example, smokers who begin walking often cut down or quit. There are two reasons for this. One, it is difficult to exercise vigorously if you smoke, and two, better physical condition encourages a desire to improve other aspects of one's life.

In addition to the qualities it has in common with other activities, walking has several unique advantages. Some of these are:

Almost everyone can do it. You don't have to take lessons to learn how to walk. Probably all you need to do to become a serious walker is step up your pace and distance and walk more often.

You can do it almost anywhere. All you have to do to find a place to walk is step outside your door. Almost any sidewalk, street, road, trail, park, field, or shopping mall will do. The variety of settings available is one of the things that makes walking such a practical and pleasurable activity.

You can do it almost anytime. You don't have to find a partner or get a team together to walk, so you can set your own schedule. Weather doesn't pose the same problems and uncertainties that it does in many sports. Walking is not a seasonal activity, and you can do it in extreme temperatures that would rule out other activities.

It doesn't cost anything. You don't have to pay fees or join a private club to become a walker. The only equipment required is a sturdy, comfortable pair of shoes.

Walking For Physical Fitness

What makes a walk a workout? It's largely a matter of pace and distance. When you're walking for exercise, you don't saunter, stroll, or shuffle. Instead, you move out at a steady clip that is brisk enough to make your heart beat faster and cause you to breathe more deeply.

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