Walking is one of the most accessible and low-impact ways to improve cardiovascular health, manage weight, and boost mental well-being. But not all walking is created equal. To gain aerobic benefits — which include improved heart and lung efficiency, better circulation, and increased endurance — you need to walk at a certain pace that elevates your heart rate and keeps it there.

What Is Considered Aerobic Activity?
Aerobic activity is any sustained exercise that increases your heart rate and breathing while still allowing you to carry on a conversation. This form of exercise uses large muscle groups repetitively and rhythmically to strengthen the heart and lungs. Walking becomes aerobic when it’s done at a pace fast enough to challenge your cardiovascular system.

The Ideal Walking Speed
For most adults, walking at a pace of 3 to 4 miles per hour (roughly 5 to 6.5 kilometers per hour) qualifies as moderate-intensity aerobic exercise. This translates to about 15 to 20 minutes per mile. At this speed, you should notice an increase in breathing and heart rate, but still be able to talk without gasping for air.

If you’re using a fitness tracker or smartwatch, aim for 50 to 70 percent of your maximum heart rate during your walk. To estimate your maximum heart rate, subtract your age from 220. For example, if you’re 40 years old, your estimated maximum heart rate is 180, so your aerobic range would be approximately 90 to 126 beats per minute.

Signs You’re in the Aerobic Zone

• You’re walking briskly enough that your heart rate is elevated
• You can talk, but not sing
• You start to feel warmer and may begin to sweat after 10 minutes
• Your breathing becomes deeper and more frequent

Tips to Reach and Maintain Aerobic Intensity

• Use your arms: Swing them as you walk to boost intensity
• Take longer strides: This helps increase your pace naturally
• Add inclines or stairs: Walking uphill or on a treadmill with incline adds resistance
• Track your heart rate: Use a device or take your pulse manually to stay in the target zone

Duration Matters Too
To gain and maintain aerobic benefits, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity per week. This could be broken into 30 minutes a day, five days a week.

Final Thoughts
You don’t have to jog or run to boost heart health. A brisk walk — done regularly at the right pace — can deliver powerful aerobic benefits. Walking faster than a leisurely stroll and staying consistent with your routine are key to improving cardiovascular fitness, reducing stress, and increasing your overall energy levels.