Walking is one of the most accessible and beneficial forms of exercise. It requires no equipment, can be done almost anywhere, and has numerous health benefits. But is walking just 2 hours per day enough physical activity? Let’s take a closer look at the pros and cons of getting in just 2 hours of daily walking.
The Benefits of Walking
First, let’s go over some of the great benefits that regular walking provides:
- Improves cardiovascular health – Walking gets your heart rate up, which strengthens your cardiovascular system.
- Aids weight loss – Brisk walking burns calories, helping you lose or maintain a healthy weight.
- Strengthens muscles and bones – The impact of walking engages all the major muscle groups and helps build bone density.
- Boosts mood – Walking releases endorphins that make you feel happier and less stressed.
- Easy to incorporate – Walking is an activity most people can fit into their daily routine without too much effort.
Walking just 2 hours per day can allow you to enjoy all of these excellent health benefits. But is it truly enough physical activity?
How Much Exercise Do We Need?
Health organizations like the World Health Organization (WHO) and the American Heart Association (AHA) have issued physical activity guidelines that can help us determine if 2 hours of walking is sufficient.
Here are the official recommendations for physical activity from these organizations:
| Organization | Physical Activity Recommendation |
|---|---|
| WHO | 150-300 minutes per week of moderate exercise OR 75-150 minutes per week of vigorous exercise. |
| AHA | At least 150 minutes per week of moderate exercise OR 75 minutes per week of vigorous exercise. |
Moderate exercise includes walking briskly, water aerobics, doubles tennis, ballroom dancing, general gardening, etc. Vigorous exercise includes activities like running, swimming laps, jumping rope, hiking uphill, martial arts, competitive sports, etc.
Determining Walking Intensity
As you can see, the recommendations involve either moderate or vigorous exercise. So is a 2 hour walk considered moderate or vigorous?
The intensity of your walking depends on your pace. Here are some general intensity guidelines:
- Casual stroll – 2 mph pace or less – Considered light activity
- Leisurely walk – 2.5-3 mph pace – Considered moderate activity
- Brisk walk – 3.5-4 mph pace – Considered vigorous activity
- Power walk – Over 4 mph pace – Considered vigorous activity
To meet exercise recommendations, you need to be walking at a minimum pace of 3 mph (a 20 minute mile) to be in the moderate intensity zone. If you can walk over 4 mph, it would be vigorous exercise.
Is 2 Hours Per Day Enough?
Given the exercise guidelines and walking pace thresholds above, here is an assessment of whether 2 hours of daily walking is sufficient:
- At a casual stroll below 2 mph, 2 hours would NOT meet guidelines.
- At a leisurely 2.5-3 mph pace, 2 hours would meet guidelines for moderate activity.
- At a brisk 3.5-4 mph pace, 2 hours would exceed guidelines for vigorous activity.
- At a power walk over 4 mph pace, 2 hours would far exceed guidelines.
So in summary, 2 hours of walking per day can meet or exceed official exercise recommendations, but only if your pace is 3 mph or greater. A leisurely stroll won’t provide optimal health benefits.
Benefits of Exceeding Guidelines
Exceeding exercise guidelines by walking more than 2 hours per day at a brisk pace offers additional health benefits:
- More calories burned, greater weight loss
- Lower risk for heart disease, diabetes, stroke
- Reduced cholesterol and blood pressure
- Increased bone density, reducing osteoporosis risk
- Improved energy levels and mental sharpness
There is little risk to increasing your activity beyond the minimum guidelines. But it’s wise to gradually build up your walking duration and intensity to avoid overuse injuries.
Other Important Exercise Factors
Along with meeting exercise time and intensity recommendations, there are some other factors to keep in mind with your walking routine for optimal benefits:
Rest and Recovery
Taking at least 1-2 rest days per week allows your body to recover from the stress of exercise. This recovery time is when many beneficial muscle adaptations occur.
Cross-Training
Engaging in other types of exercise like strength training, yoga, swimming, cycling, etc. promotes whole-body fitness. Cross-training reduces injury risk compared to only doing one activity.
Proper Nutrition
Fueling your body well with a balanced, nutrient-rich diet ensures you have the energy to power consistent workouts and fully reap the benefits.
Safety
Walking outdoors – use proper precautions like reflective gear at night, wear sunscreen during daylight, stay hydrated, and mind traffic safety.
Proper Gear
Wearing supportive, well-fitted walking shoes and moisture-wicking socks can enhance comfort on longer walks and help avoid blisters or joint pain.
The Bottom Line
Walking briskly for 2 hours per day can absolutely provide enough exercise for good health, as long as you follow exercise guidelines for pace and intensity. Exceeding the guidelines can offer even more benefits. But it’s important to incorporate rest days, cross-training, proper nutrition, safety, and the right gear into your total exercise routine for optimal results.