Is Just Walking Enough Exercise to Reach Your Fitness Goals?

For some people, walking is an integral part of their daily exercise routine. But if walking is your only form of exercise, is it really enough? Here’s what personal trainers and physical therapists have to say.

Walking is suitable for most people and is particularly suitable for beginners who need a safe entry point to regular exercise. Here are some of the main benefits:

• Strengthens your heart and improves blood circulation
• Help with weight management
• Promotes better digestion by stimulating intestinal movement
• Increases your energy levels
• Improves your mood by reducing stress and anxiety
• It’s easier on your joints while improving your overall endurance

“Higher daily step counts are also consistently associated with decreased risk of all-cause and cardiovascular mortality,” said Joseph Hribick, PT, DPT, COMT, FAAOMPT, physical therapist and clinical assistant professor.

Walking is also ideal for people with chronic illnesses who need low-impact aerobic activity, and older adults can benefit from it, especially when combined with strength and balance training, Hribick said.

Not necessarily. Implementing a walking program can help meet the 150 minutes of moderate cardiovascular exercise recommended per week by the American College of Sports Medicine (ACSM). But adults should also strength train for 20 to 30 minutes at least twice a week for muscle and bone health, according to Milica McDowell, DPT, an exercise physiologist, doctor of physical therapy, and associate vice president of education at US Physical Therapy.

If walking is your only form of exercise, you may miss opportunities to improve your strength, muscle mass and power, Hribick added. “Walking alone, especially on level ground, does not address these issues effectively. Adding incline and hill work can help improve lower body strength and power gains, but it has very little effect on the upper body.”

Walking can help improve bone density to some extent, but many people need more activity or resistance to achieve significant change. “One option to help increase bone density benefits could include walking with a weighted vest. [But] Walking has not been shown to increase speed, athleticism, agility, balance, or provide significant strength gains,” Hribick added.

When developing a fitness program, consider your current fitness level (whether you’re a beginner or more advanced), any injuries or limitations, and your exercise history. “[Your] goals should be specific, achievable, and broken down into smaller steps that lead to better results,” said Yan Toporovsky, certified personal trainer at Life Time. Health.

You can start by using the SMART (specific, measurable, achievable, relevant, and time-bound) goals approach, Hribick said. For example, if you’re trying to improve your cardiovascular health, aim for a consistent number of minutes per week, increase your step count over time, and maintain a moderate intensity most of the time. You should also incorporate strength and balance exercises.

Here are some examples of SMART goals:

• Walk for 30 minutes at a brisk pace five days a week for the next six weeks
• Increase the number of steps by 4,000 to 6,000 steps per day on average over eight weeks
• Strength train two to three times a week for 20 to 30 minutes for the next six weeks
• Incorporate 10 to 20 minutes of balance exercises twice a week for the next eight weeks

“Progress your fitness program gradually,” Hribick said. “If you notice pain, swelling, or other symptoms, you should reduce your volume and build it back up more gradually once the symptoms resolve.”