For some people, walking is a fundamental part of their daily exercise routine. But, if walking is your only form of exercise, is that truly enough? Here’s what personal trainers and physical therapists have to say.
Walking is appropriate for most people and is especially well-suited for beginners who need a safe entry point into regular exercise. Here are some of the key benefits:
- Strengthens your heart and improves blood circulation
- Helps with weight management
- Supports better digestion by stimulating gut movement
- Increases your energy levels
- Improves your mood by reducing stress and anxiety
- It’s easier on your joints while still improving your overall endurance
“Higher daily step counts are also consistently associated with decreased all-cause and cardiovascular mortality risk,” said Joseph Hribick, PT, DPT, COMT, FAAOMPT, a physical therapist and clinical assistant professor.
Walking is also great for people with chronic conditions who need a lower-impact aerobic activity, and older adults can benefit from it, especially when combined with strength and balance training, said Hribick.
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 two times a week as well for muscular and bone health, according to Milica McDowell, DPT, an exercise physiologist, doctor of physical therapy, and associate vice president of education at U.S. Physical Therapy.
If walking is your only form of exercise, you may miss opportunities to improve your strength, muscle mass, and power, added Hribick. “Walking alone, especially on flat terrain, does not address these effectively. Adding incline and hill work can help improve some lower body strength and power gains but it has very little effect on the upper body.”
Walking can help somewhat with bone density improvements, but many people need a higher-impact activity or resistance for meaningful 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 large strength gains,” added Hribick.
When developing a fitness program, consider your current fitness level—whether you are 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 bigger results,” Yan Toporovsky, a certified personal trainer with Life Time, told Health.
You can start by using the SMART goal approach (specific, measurable, achievable, relevant, and time-bound), said Hribick. For example, if you’re trying to improve cardiovascular health, aim for consistent weekly minutes, build your step count over time, and keep the intensity moderate most days. You should also incorporate some strength and balance exercises.
Some examples of SMART goals might include:
- Walk 30 minutes at a brisk pace five days per week for the next six weeks
- Increase steps from 4,000 to 6,000 steps per day on average over eight weeks
- Strength train two to three times per week for 20 to 30 minutes for the next six weeks
- Incorporate 10 to 20 minutes of balance exercises two times per week over the next eight weeks
“Progress your fitness program gradually,” said Hribick. “If you notice pain, swelling, or other symptoms, you should scale your volume down and build again more gradually once symptoms resolve.”
