For improving cardio? For sure. It is a very time efficient way of increasing your cardio. For improving back health? Not really, studies indicate that walking

For improving cardio? For sure. It is a very time efficient way of increasing your cardio. For improving back health? Not really, studies indicate that walking and running give about the same benefits. Obviously if you are unfit enough you need to walk before you run or you will just have a miserable time.