“Walking Isn’t Cardio”
Or is it?
There’s a social media trend floating around where influencers are boldly declaring that “walking isn’t cardio.”
Hot takes like that get clicks, sure, but they don’t tell the whole story.
In fact, they can be downright misleading.
So, naturally, I polled my Instagram followers to see what they thought.
Here’s what came back:
Now let’s unpack this.
I’ll give you my take—and the science behind it all.
What Is Cardio, Anyway?
Before we can argue about whether walking counts as cardio, we need to actually define what cardio is.
Scientifically, the term is cardiovascular fitness, and it includes both aerobic and anaerobic exercise.
Aerobic exercise, according to The American College of Sports Medicine (ACSM), is any activity that:
Uses large muscle groups
Can be maintained continuously
Is rhythmic in nature
Relies on your heart and lungs to supply oxygen to working muscles
By that definition, walking absolutely qualifies. So does hiking, swimming, cycling, dancing, jogging, and long-distance running.
Anaerobic exercise, on the other hand, is short, intense, and not fueled primarily by oxygen.
Think: heavy weightlifting, sprinting, and HIIT workouts.
So yes—walking is cardio. But the real question is: is it enough?
Why Do Cardio at All?
Most people do cardio for a mix of reasons:
Burning calories
Improving endurance
Boosting energy
But the biggest byproduct is biggest byproduct is improved heart health and a reduced risk of cardiovascular disease.
So, if that’s the goal, where does walking fit in?
What the Science Says
A 2015 systematic review and meta-analysis looked specifically at the effect of walking on cardiovascular risk factors.
The findings were clear: walking can…
Increase aerobic capacity
Lower blood pressure
Decrease waist circumference (a marker of body fat)
Reduce weight, body fat, and BMI
Not bad for something you can do anywhere, with zero equipment, and very little injury risk.
Walking is also one of the most accessible forms of exercise, especially for people who are:
Sedentary
Dealing with obesity
Can’t tolerate more strenuous training
Bottom line: walking does improve cardiovascular health.
So Why Do People Say “Walking Isn’t Cardio”?
Here’s where the controversy comes in.
Yes, walking is cardio.
But it’s also true that higher intensity cardio (like running, interval training, or cycling) tends to deliver greater improvements in cardiovascular fitness and health markers like cholesterol and triglycerides… especially if you’re already seeing elevated levels in your bloodwork.
(Don’t just take my word for it, see this study and this one, too!)
That nuance often gets lost in the black-and-white world of social media.
So when someone says “walking isn’t cardio,” what they usually mean is that it’s not the most effective form of cardio for certain fitness outcomes.
But that’s a very different message than just dismissing walking altogether.
The Takeaway
Walking is cardio.
It improves heart health, reduces disease risk, and helps maintain a healthy body composition.
Is it the most efficient way to boost cardiovascular fitness?
Maybe not.
But dismissing it outright misses the point.
For some people, walking is the best entry point into consistent movement.
For others, it’s a baseline activity that pairs perfectly with more intense training.
Either way, don’t let an influencer’s hot take keep you from lacing up your sneakers.
