Yes, you can absolutely get your heart rate up by walking for a long time. While walking is often seen as a light or moderate activity, the cumulative effects of time, pace, terrain, and consistency can make it a highly effective way to elevate cardiovascular effort and improve heart health.

Heart rate increases during any form of physical activity. What matters is the intensity and duration. A slow, leisurely stroll might not have a big impact. But brisk walking — especially sustained over time — can elevate your heart rate into what’s known as the moderate-intensity zone. This is typically 50 to 70 percent of your maximum heart rate, which is roughly calculated as 220 minus your age.

The longer you walk, the more your cardiovascular system remains engaged. A 10-minute walk may not shift much, but a 45-minute or 60-minute walk at a steady pace can elevate your heart rate enough to strengthen your heart, improve circulation, and burn calories. Add hills, stairs, or uneven terrain, and your heart rate will rise even faster.

Walking also has the advantage of being low-impact and sustainable. Unlike high-intensity workouts that can be hard on the joints or difficult to maintain daily, walking can be done consistently. Over time, consistency matters more than intensity. Daily walking trains the heart to become more efficient, helping to lower your resting heart rate and improve endurance.

It’s also worth noting that walking can be modified to increase its cardiovascular impact. Try interval walking — alternating between a moderate pace and short bursts of faster walking. Use your arms more actively. Carry light hand weights. Choose routes with varied elevation. All of these can increase the effort and raise your heart rate.

Most fitness trackers and heart rate monitors show that even moderate walking can keep your heart rate elevated, especially as your walk extends beyond 30 minutes. This is why walking is often recommended for people of all fitness levels. It’s accessible, adaptable, and surprisingly effective.

So if you’re wondering whether walking counts, it does. The key is intention and time. Walk with purpose. Walk consistently. And yes, walk long enough. Your heart will notice.