Is Walking Enough?

Implementing a regular walking program has many great health benefits. Research shows a regular walking program can improve your cardiovascular health, circulation, and reduce your risk of heart disease. It also can reduce the risk of some chronic diseases, provide mental health benefits, help with weight management, improve joint health and mobility, and overall improve longevity and mortality risk.

Is walking by itself enough to stay healthy and maximize longevity and function?

There are some limitations to an only walking program. These include limited muscle engagement as your upper body is not stressed very much with walking. Also, there are limits to the cardiovascular benefits you get with walking. Generally speaking, the heart rate stays pretty low while walking and there are increased metabolic benefits to higher intensity workouts like running, swimming, cycling and interval training. These sorts of workouts help improve lung capacity, endurance, and longevity. Also, with walking there is minimal impact on bone density. Weight bearing exercises and strength training have been shown to reduce risk of osteoporosis, and while walking does apply some force to the bones, it is not as effective as resistance exercises. Walking also doesn't do a whole lot to improve flexibility or mobility unless you are really increasing your stride and incorporating a stretching program as well. A lack of variety with a walking program can also lead to plateaus, meaning if you are doing the same walking routine every day there is limited opportunity for progression.

So, what's the best approach?

The best approach is generally consistent, yet diversified workouts. Walking programs are great but it's also important to incorporate strength training such as weightlifting, body weight exercises or resistance band exercises as these can provide significant benefits that are not achieved from a walking program alone. A variety of cardiovascular exercises are also important. Some higher intensity exercises such as running, cycling, or rowing can improve your cardiovascular function further than walking alone. Mobility and flexibility exercises are great to improve your functional mobility and you may consider things like yoga, stretching or dynamic functional movement exercises. Balance and coordination exercises like Pilates or agility drills should also be utilized to maintain balance control and reduce fall risks.

Walking is a great and essential part of a healthy lifestyle, but it should be paired with other forms of exercise as discussed to achieve maximum benefit. By incorporating strength, flexibility, and higher intensity workouts you can achieve more optimal levels of health and function.

Dave Bearss D.P.T., C.S.C.S., is a certified strength and conditioning specialist who specializes in orthopedics and sports medicine physical therapy at MyMichigan Rehabilitation Services in Midland. For more information or to schedule an appointment, call (989) 837-9100 or visit www.mymichigan.org/rehab

References

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_{Rippe JM, Ward A, Porcari JP, Freedson PS. Walking for Health and Fitness. JAMA. 1988;259(18):2720–2724. doi:10.1001/jama.1988.03720180046031}