How much walking do you need to stay in shape?
Is it possible to have a beautiful body if you walk a lot every day (photo: Freepik)
Daily walking is a healthy physical activity that improves heart health, circulation, mood, and endurance. However, walking is usually not enough to build a great body or increase muscle mass, according to Health.
Benefits of walking
According to JMIR Publications, walking is suitable for most people and especially beneficial for beginners who need a safe way to start regular exercise. Key benefits include:
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Strengthening the heart and improving circulation
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Helping with weight management
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Supporting better digestion by stimulating bowel movements
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Boosting energy levels
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Improving mood and reducing stress and anxiety
A higher daily number of steps has also been consistently linked to a lower risk of all-cause mortality and cardiovascular death. Walking is particularly useful for people with chronic conditions who need low-impact aerobic activity, as well as for older adults, especially when combined with strength and balance training.
Is walking enough for physical fitness?
Incorporating a walking routine can help meet the recommended 150 minutes of moderate cardio exercise per week. However, adults should also engage in strength training for 20–30 minutes at least twice a week to maintain muscle and bone health.
If walking is your only form of exercise, you may miss opportunities to improve strength and muscle mass. Walking on flat terrain alone is not very effective for this. Adding hill climbs can help increase lower body strength and power.
Walking can also slightly improve bone density, but many people need higher-impact or resistance activities for significant changes.
How to create a fitness plan
When designing a fitness program, consider your current fitness level. Your goals should be specific, achievable, and broken into smaller steps that lead to bigger results.
Some examples of concrete goals include:
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Walking briskly for 30 minutes, five days a week, for six weeks
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Increasing daily steps from 4,000 to 6,000
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Strength training two to three times a week for 20–30 minutes
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Including balance exercises for 10–20 minutes twice a week
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
