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 * Why Walking Isn’t Enough When It Comes to Exercise


WHY WALKING ISN’T ENOUGH WHEN IT COMES TO EXERCISE

5 minute read
Photo-Illustration by TIME; Getty Images
By Ashley Mateo
March 28, 2024 12:49 PM EDT

Walking is often thought of as a mere mode of transportation: a way to get from
point A to point B. Few of us consider the fact that it’s one of the most
fundamental, accessible physical activities a person can do.


WHAT’S SO GREAT ABOUT WALKING? 

Walking might not be as impressive as holding a plank or doing mountain
climbers, but “it’s considered a bodyweight exercise, because your large muscle
groups are working to move the weight of your body,” says Dr. Marie
Kanagie-McAleese, a pediatric hospitalist at University of Maryland Upper
Chesapeake Health and the leader of the Bel Air, Md. chapter of Walk With a Doc.


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As you walk, “your quadriceps, hamstrings, calves—even your abdominals, biceps,
and shoulders—are all using oxygen to contract,” says Ali Ball, an exercise
physiologist and outpatient cardiac rehab/wellness coordinator at OSF HealthCare
in Urbana, Ill. That also makes walking a form of aerobic exercise, she adds,
which means it keeps your heart rate elevated for a sustained amount of time.
One study published in the Journal of the American College of Cardiology found
that 15 minutes of walking was as beneficial as five minutes of running.

From a physiological perspective, that’s a one-two punch of health benefits.



“First, walking improves the health of our cardiovascular system,” says
McAleese. “With improved oxygen delivery to our organs, we see a decrease in the
risk of heart disease, stroke, obesity, metabolic syndrome, diabetes, high blood
pressure, and high cholesterol.” 

Read More: Your Brain Doesn't Want You to Exercise



Research bears this out. In a 2021 study published in JAMA Network Open, people
who logged at least 7,000 steps per day had a 50 to 70%lower risk of early
death, compared to those who walked less than 7,000 steps per day. Meanwhile, a
2023 meta-analysis published in the British Journal of Sports Medicine concluded
that doing moderate-intensity physical activity—like brisk walking—for just 11
minutes a day is enough to lower the risk of diseases such as heart disease,
stroke, and a number of cancers.

Plus, it’s the easiest way to counter the risk of a sedentary lifestyle, says
McAleese. “Walking more throughout the entire day, even if you’re not doing it
at a moderate-intensity level, is critically important,” since sitting too much
increases the risk of getting—and dying from—many chronic diseases.




BUT IS JUST WALKING ENOUGH EXERCISE? 

It can’t do everything. Federal physical-activity guidelines recommend at least
150 minutes of aerobic physical activity a week, plus two or more sessions of
muscle-strengthening activities involving all major muscle groups per week. Both
types of physical activity have to be of at least moderate intensity. 

With a few tweaks, your walk can fulfill the first aerobic category. “Most
people just don’t do it hard enough because they don’t think about it as
exercise,” says Ball. If you’re used to a casual stroll, it’s easy to increase
your intensity and get into that moderate range: You can increase the pace, walk
on an incline, walk on a different terrain, or add weight via a vest or pack.

Read More: Forget 10,000 Steps. Here’s How Much Science Says You Actually Need
to Walk

Not so much for the second category. “Walking does provide a low level of
bodyweight exercise, but there are a lot of other muscle groups that we’re not
really exercising when walking,” says McAleese. Strength training comes with a
lot of additional health benefits, like lowering your risk of injury and
improving mobility and flexibility.


HOW TO MAKE YOUR WALK COUNT AS A WORKOUT 

Wearable devices have made mainstream the idea that everyone needs to hit 10,000
steps per day, but “that’s an arbitrary number not based in science,” says
McAleese. A more important metric than steps, she says, is time. When it comes
to the recommended 150 weekly minutes of moderate-intensity physical activity,
“you can break that up however works for you,” she explains. “If you can only
fit in 10 minutes here and 10 minutes there, it all counts.”



For walking to really qualify as “moderate-intensity” exercise, you need to be
moving a little more intentionally than you would during a casual stroll from
one meeting to the next. The guidelines consider walking briskly—where you could
walk a mile in 15 to 24 minutes—to be moderate-intensity physical activity.
That’s a purposeful, I-have-somewhere-to-be pace.

The best way to tell if you’re in that moderate-intensity range is the talk
test. “If you’re able to speak in complete sentences and can carry on a
conversation—but if you were to try to sing, you would become out of breath—that
counts as moderate-intensity aerobic exercise,” says McAleese.

Read More: I Used ChatGPT as My Personal Trainer. It Didn’t Go Well

You can also check your heart rate. An approximate (but easy-to-remember) way to
find your maximum heart rate is to subtract your age from the number 220, says
Ball. During moderate-intensity exercise, your heart rate should be at about 50
to 70% of that maximum heart rate, according to the American Heart Association.

And to make sure you're getting the most out of this type of physical activity,
you also need to think about your form. (Yes, there’s proper form for walking.)
“Focus on staying upright and keeping your abdominals engaged,” says Ball.
Squeeze your butt, and let your arms swing naturally rather than exaggeratedly
pumping them. Leaning forward, especially if you increase your intensity, can
cause back pain.



For many people, embracing walking as exercise might just require a slight shift
in perspective. “We focus a lot on scheduling exercise as a very specific
activity that happens at a certain place at a certain time during our day,” says
McAleese. “But we really should be expanding our definition of exercise to
include all levels and amounts of physical activity that we perform throughout
the entire day.” 


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