Walking is a simple form of exercise suitable for many. Maintaining this habit can increase daily physical activity, support cardiovascular health, and help control blood sugar and weight.

According to the US Department of Health and Human Services (HHS), regular physical activity offers numerous health benefits, including a reduced risk of heart disease, stroke, type 2 diabetes, and certain cancers. Even if recommended activity levels are not met, increasing physical activity compared to previous levels is still beneficial.

Brisk walking is considered moderate-intensity physical activity. Adults should engage in at least 150 minutes of moderate-intensity aerobic activity each week, which is equivalent to about 30 minutes per day, five days a week. This can be broken into shorter periods depending on individual circumstances. However, reaching sufficient walking duration does not mean the body is comprehensively trained.

Walking is a simple form of exercise that supports cardiovascular health. Illustration: Bao Bao

Walking alone is not a substitute for strength training

While walking primarily benefits the cardiovascular system and engages muscle groups, especially leg muscles, typical walking does not create enough resistance to optimally maintain or develop muscle strength.

The HHS recommends that adults, in addition to aerobic activity, perform muscle-strengthening exercises at least two days a week. These exercises should target major muscle groups such as the legs, hips, back, abdomen, chest, shoulders, and arms. Strength training can include weightlifting, using resistance bands, bodyweight exercises, or other activities that provide resistance to muscles.

This becomes particularly important with age. Muscle mass and strength tend to decline, affecting the ability to perform daily activities and increasing the risk of falls. Therefore, relying solely on one form of exercise may not fully meet the body's needs.

Bones also require weight-bearing exercises

Walking has a certain impact on the skeletal system because the body bears weight while moving. However, exercises that create higher resistance or weight-bearing loads can provide additional stimulation that regular walking may not sufficiently offer.

Activities such as stair climbing, squats, weightlifting, or using resistance bands can be incorporated depending on physical condition. Older adults or individuals with musculoskeletal conditions should choose an appropriate intensity level and seek professional advice if they are new to these exercises.

It is not to say that walking has no value for bones. The point is that each type of exercise impacts the body differently. Therefore, combining multiple forms of activity is often more beneficial than focusing on just one.

Walking can serve as a fitness foundation

Sedentary individuals do not necessarily need to start with high-intensity exercises. Regular walking is a simple way to build an exercise habit, after which one can gradually increase the duration, speed, or terrain.

A simple exercise routine could include brisk walking for about 30 minutes, five days a week, combined with two strength training sessions. Individuals with more time and suitable health can add other activities such as cycling, swimming, or balance exercises. The volume of exercise should be adjusted according to age, physical condition, goals, and current activity level.

New exercisers should increase intensity slowly, especially if they were previously inactive. If chest pain, unusual shortness of breath, dizziness, or persistent pain occurs during exercise, activity should be stopped, and medical attention sought.

By Bao Bao (Compiled)