Walk to a stronger heart: pace, hills and short bursts boost cardio benefits

Experts say walking counts as cardio when you raise your heart rate into aerobic zones: aim for a brisk pace or hills to reach about 70–90% of your max heart rate (roughly 220 minus age) with a cadence around 100 steps per minute for moderate intensity. For extra benefit, add short bursts of higher intensity (1–4 minutes at ~80% max HR). Even short walks can lower blood pressure and blood glucose and reduce all-cause mortality, while longer easy walks are fine for stress relief. The walk’s quality matters as much as its length.