Walking is a very simple yet effective form of exercise. Although walking does not typically burn energy or calories at a similar rate to more strenuous exercise such as swimming or running, the act of walking nonetheless increases your overall fitness and endurance levels. A major advantage of walking as an exercise form is that no special equipment is needed -- you can walk at home, anywhere outdoors or even in the mall.
Benefits
Walking provides a good cardio workout, and you can also burn extra calories. Further health benefits are derived from your heart rate being increased during a walking workout. A typical walking speed for exercise is 3 mph, according to Power Walking World. Walking for an hour at this speed burns approximately 240 calories in a person weighing 150 lbs. If the walking speed is increased to 5 mph -- a very fast or "power" walk -- the same person would burn 545 calories in an hour of walking.
Considerations
Walking on a treadmill has the advantages of accurately measuring your walking speed, distance traveled and calories burned. Additionally, a treadmill provides a smooth walking surface in a climate-controlled environment, and typically allows you to control the gradient, or slope, you are walking on. However, treadmill walking may become monotonous, and walking outdoors may be more motivating for some individuals because of the variety in scenery and seasonal weather.
Effects
Walking affects your heart and lung function, and improves overall mobility and muscle development. According to a study reported in the August 2009 issue of the journal "Expert Review of Cardiovascular Therapy," walking exercise is particularly effective for patients recovering from a stroke, increasing a stroke survivor's overall fitness and also adapting his brain for an improved gait.
Additionally, walking is beneficial in improving symptoms associated with muscle inflammation or diabetes. According to a study published in the January 2006 issue of the journal "Annals of Internal Medicine," patients with peripheral arterial disease, or PAD, were found to experience a slower health decline if they regularly walked for exercise. In order to be effective for PAD, study participants needed to walk at least three times per week.
Types
Walking for exercise can take many forms which vary in strenuousness, including hill-walking or hiking, walking on a track or treadmill, walking on a flat outdoor surface, and power walking. Power walking, also known as speed walking, is a relatively strenuous form of walking exercise which burns a greater number of calories than normal walking.
Warning
Check with your doctor for personalized medical advice before starting any new exercise regime, including walking. If you have medical conditions which could be aggravated by exercise, consider at least starting your walking regime in a supervised environment such as a gym facility. Consider whether you are fit enough to walk alone, and be observant of traffic if walking near roads. If hillwalking alone, be aware of dangers relating to wildlife, weather and terrain.
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