Walking is cooler than ever, thanks in large part to the made-famous-by-TikTok Hot Girl Walk trend. Not only is it cool, but walking is also great for your mental health and your physical health.
There are even ways to make your walks more beneficial, whether that’s Nordic walking (a kind of walking that uses poles, similar to ski poles, to incorporate your upper body) or interval walking, which, according to Harvard Health, gets your heart rate up more than a regular walk.
An interval walk incorporates phases of fast and moderate walking to create a heart-pumping, challenging workout. You can mix and match the duration of each pace however you like, but generally the majority of the walk is done at a moderate pace with the quicker pace sprinkled throughout. It’s common to do this workout at a 2-to-1 ratio, meaning you walk at a moderate pace for double the amount of time of a fast pace (so, walk at a moderate pace for two minutes and follow it up with a faster one-minute walk), but it’s really up to you how you split it up.
During the moderate walking pace, you should be at about 30% to 40% of your maximum effort, said Kate Lemere, chief instructor at Barry’s Chicago. In other words, your walk should be at a pace that would allow you to hold a conversation.
During vigorous, fast intervals, she said, you’ll want to be around 70% of your maximum effort, a pace at which it should be more difficult to string together a complete sentence.
Interval walking is a way to add something different to your regular walk and can make it much more efficient.
Here, experts share all of the ways interval walking is good for your health.
It shortens the amount of time you need to exercise.
“What does interval training do for you? It cuts down the amount of time you have to exercise to get the same benefit,” said Dr. Michael Ayers, a sports cardiologist at UVA Health in Virginia.
For people with busy schedules, this is a huge benefit of incorporating fast-slow intervals into a walk — or incorporating any kind of high-intensity interval training into exercise, for that matter. When you mix vigorous exercise with moderate exercise, those short bursts of vigorous exercise get you the same benefits of a slower walk in less time, Ayers said.
In other words, all of the benefits of a moderate-intensity walk can be achieved faster when you add in some quick high-intensity intervals.
“Interval training definitely shortens the amount of exercise time that you have to do per week,” he added.
It creates an endorphin rush.
Ayers noted that, overall, one of the big reasons his patients like interval training is how it makes them feel afterward.
“There’s a big endorphin kick when you go into vigorous exercise,” he said. With an interval walk, as long as you reach a vigorous pace for 30 to 60 seconds at a time, you’ll get an endorphin kick.
You could do a five-minute moderately paced interval followed by a fast minute-long interval, or one minute of moderate walking followed by 30 seconds of power walking. As long as you break up your slower intervals with at least 30 seconds of vigorous walking, you’ll be on your way to that endorphin boost.
It builds endurance.
Walking may not be the first thing you think of when considering endurance-building workouts, but walking can actually build up your aerobic endurance, according to Dr. Tamanna Singh, a clinical cardiologist and co-director of the sports cardiology center at Cleveland Clinic in Ohio.
For someone who is really pushing themselves during a walk, especially if they aren’t used to bursts of vigorous exercise, that pace acceleration “may be enough to stimulate the aerobic and anaerobic system,” she added.
This will help you build up your aerobic endurance and sustain anaerobic levels of effort moving forward, Singh said.
Plus, interval training can help you reach endurance goals related to walking farther or walking faster.
″[The] best way to increase your [walking] speed is with interval training — increasing the duration of those faster intervals over time will help you be able to do that,” Singh said.
It’s a good workout for people who are getting back into exercise.
Interval walking can also be a great progression for those who are getting back into aerobic activity after an injury or pregnancy, said Lemere.
If you fall into one of these categories, you shouldn’t just jump right into the workout. First, make sure you’re able to walk at a sustained pace and recover without pain the next day, she said. And it’s always a good idea to check with your doctor before adding something new to a post-injury workout routine.
But if you are ready to take your walking to the next level, you can increase your exercise output by adding fast-slow intervals.
Interval walks are helpful for people coming off of an injury and hoping to get back into running, too.
“Incorporating walking intervals is one of the best ways not to only increase your cardio but also to progress if your goal involves running,” Lemere noted.
It can help you feel less bored during a workout.
Variety equals excitement in most scenarios, including workouts.
A 45-minute or hourlong walk can seem daunting (and can end up being kind of boring), but when you break that walk into chunks that incorporate quick walking followed by slower-paced walking, you can make the workout a little more exciting, Singh noted.
You can try walking at a moderate pace for 10 minutes and follow it up with a fast walk for five minutes and repeat that pattern until you hit your time goal. This, she added, is also a way to stay engaged during the workout, which is another huge benefit.
“Engagement is a huge component in making sure people can commit” to exercise, Singh said.
It’s not as hard on your body as a traditional run ...
When you’re not properly warming up and recovering, “running can be very painful and hard to recover from,” Lemere said.
Our bodies change with age, and running may not be something you can do anymore. That’s OK.
Interval walking is a good way to get in some brisk movement outdoors without putting all of that pressure on your joints.
But the cardiovascular benefits of walking at a sustained pace are largely the same.
Beyond the benefits above, interval walking has not proved to be any more beneficial than sustained walking when it comes to general health. You may be sweating a little more after a fast walk interval, but the overall health benefits aren’t actually going to be much different.
Walking of any sort is healthy, Ayers said. Across the board, walking increases muscular strength decreases the likelihood of diabetes, and also decreases blood pressure and cholesterol levels. It results in a lower risk of heart attack and stroke, too.
“At the end of the day, get moving [and] be very intentional about how you move your body,” Singh said. “That’s the cheapest, easiest way to stay healthy and reduce your cardiovascular risk.”
Want to get more steps in? A treadmill under your standing desk is one of our favorite ways:
The most affordable option on the list, this Bifanuo under-desk treadmill runs up to 4 miles per hour, with a weight capacity of 265 pounds. The LED display shows your speed, distance, time and calories burned with a handy remote control to determine your pace. The front wheels make it movable and the anti-slip belt keeps you steady.
Promising review: "I bought this on impulse and I do not regret it! It is cheap, great quality, quiet, lightweight, and small. I live in an apartment and have no trouble with it being to loud. It is quiet on tile, wood, and carpet. (Barely able to hear it in the next room) It was very quick and easy to set up, belt adjustment is easy and rarely needed. Little to no belt slipping. It is super comfortable and easy to forget you’re even walking. In 20 days I’ve walked 86 miles. How insane is that?! Lol I would buy 100 times over" — Abigail
This Sperax treadmill is a popular Amazon option that can hold up to 320 pounds, and is equipped with a quiet motor and a durable steel frame. You can approach speeds of up to 3.8 miles and preset modes enable you to easily start walking.
Promising review: "I had a large, standard treadmill in my workout room and then sold it when I got a piano. However, I need the ability to walk on days when the sidewalks are too icy for safety. So, I bought this walking pad and I love it. It fits next to my desk in the now music room, and I even have room for a cello, when I get one again. I gave it 4 stars instead of 5 because the belt is not easy to lift for lubrication like the treadmill was. Secondly, it would be best if you measure your stride. I am 5'7" and my stride is the length of the pad. I can tell when I'm getting close to the end because it will make a creaking noise. However, this walking pad is a great substitute for a treadmill if you simply don't have the space or the money. Plus, it's very easy to move: just lift the back and gently push. Its wheels engage with the tilt and voila! Another thing I would suggest, if you pay attention to the numbers of steps you take and/or your pulse rate, get a smart watch." — Carolyn
An 8% adjustable incline makes this treadmill even more powerful. There's a handy digital display to show your speed, time, distance and calories burned with speeds up to 3.8 miles per hour. The weight limit is 300 pounds, and the treadmill has a 5-layer anti-slip running belt to keep you steady.
Promising review: "This walking pad treadmillis very convenient to use. When I am at home, I can place it against the wall. When I want to exercise, I take it down and put it next to the table to replace the chair. In this way, I can walk while watching the computer on my desk. Its quality is also very good, and it does not shake when running. The noise level is also low that I think it should not disturb the neighbors." — Ruixin Bai
This is the brand that I own and I highly recommend it. Though, my exact model is currently sold out, this option is incredibly similar. It folds in half and has wheels, so you can store it easily when you're not using it. It's also fairly quiet. I was able to walk during a meeting recently without it being a nuisance, and I live in apartment building with neighbors who could easily complain if it was a disturbance. It comes with a remote control and an app you can use to change your speed. The weight limit for this treadmill is 220 pounds.
Promising review: "This walking pad has been perfect for my partner and I to get in steps throughout the day. It has a great solid design that feels sturdy with every step but is also easy to maneuver around. We picked this product because of the folding feature which makes it so easy to stow away when not using it! Great functionality with the use of both the included remote and app, giving it a sleek look because there is no need for display screen on it. I would recommend this for anyone looking for a walking pad with limited square footage in their home. Definitely worth the price and has a build that should last for years." — Sean Sutanto
Reagan Poltrock, arguably one of the most prominent treadmill desk influencers on TikTok, uses this treadmill in her set up. Poltrock has gone viral for informational videos on how many steps she gets in a day using her treadmill desk, how she types while walking and more. The Goyouth treadmill comes with a remote and a digital screen with your stats. It speeds up to 3.7 per hour and has a recommended weight capacity of 300 pounds. Reviewers have praised the product for being sturdy, quiet and a game-changer for their home office. Be sure to grab the $30 coupon.
Promising review: "I've used the treadmill almost everyday since I got it a year ago. Works great as a walking pad under a standing desk. Has helped me reach my 10k daily steps! had an issue with it right after the warranty expired, and GoYouth's customer service went above and beyond to help me out. They responded quickly and resolved the problem without any hassle. I truly appreciate their commitment to customer satisfaction. Highly recommend!" — Sanya M
When I was researching options for my desk treadmill, I strongly considered this one by Umay. TikTok user Kristen Hollingshaus Seninger, who went viral on the app for sharing her walking desk setup, uses this brand and says her treadmill has been reliable. It features an LED screen and comes with a remote control. The treadmill goes up to 3.8 miles per hour, and the recommended weight limit is 235 pounds.
Promising review: "Love this walking mat. No assembly required, the treadmill is very durable and I love how compact it is. I really like this walking mat. Saves space and is great to use when the weather is bad. I like that it has multiple speed levels, being able to control everything from the remote, and I like that it's quiet. The little wheels on the bottom make it easy for me to pull it out from under my bed or wherever I need to store it. I love it and am so glad I bought it! I am very happy with my purchase. It is exactly what I was looking for. Very easy to use and doesn't require much space." — DERWIN W.
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