Is Walking Enough Exercise? Here's What Doctors Say

Person walkingI’m a huge fan of Japanese walking – an interval-style pattern that’s been linked to better blood pressure, increased muscle mass, and improved aerobic ability compared to regular ol’ strolling. But medical experts roundly agree that “normal” walking is nothing to be sniffed at, either. Calling the exercise “overlooked,” the NHS said the movement can improve your heart health and increase your stamina.A recent paper published in The Lancet found that people who took 7,000 steps a day enjoyed a 47% risk reduction in all-cause mortality, with decreased likelihood of developing heart disease, cancer, type 2 diabetes, dementia, and depression.Which begs the question: amazing as walking can be for our health, is it enough exercise on its own (ie, without strength training)? We asked hospital doctor and consultant practitioner, Dr Hussain Ahmad, and GP Dr Suzanne Wylie to share their thoughts.Will walking keep me healthy if I don’t do any other exercise?Both doctors told us that speed and duration matter.“If you’re aiming to maintain general health, brisk walking for at least 150 minutes a week (about 30 minutes a day, five days a week) can help reduce the risk of heart disease, improve mood, and support weight management,” Dr Ahmad said.Brisk walking – which the doctor explained “means you’re walking fast enough to feel warmer and breathe a bit harder, but still able to hold a conversation” – has been linked to a 20% reduction in premature death compared to 4% for slower walkers.Dr Wylie agreed that walking for 30 minutes a day can help us manage our stress levels and encourage better sleep. It also “improves cardiovascular health, lowers blood pressure, reduces the risk of heart disease and stroke, supports a healthy weight, and strengthens muscles and bones, benefits that become increasingly important as we age,” she said. Even small bouts of movement, like taking the stairs and going on a lunchtime stroll around the office, can help, the GP told us. “For maintaining basic fitness and preventing many chronic conditions,” she stated, “brisk walking is highly effective”.Do I have to strength train if I walk a lot?If you want to build muscle, which is especially important as we age, the doctors say strength training is key. “Resistance training, balance work, or more vigorous cardio can help round out a routine,” Dr Wylie advised.For his part, Dr Ahmad told us: “Walking alone might not be enough if you want to build muscle strength, improve balance, or boost bone density.“For a well-rounded approach, it’s worth adding some resistance or bodyweight exercises (like squats, lunges, or push-ups) twice a week, and activities that challenge your balance and flexibility.” Still, both experts agree that when it comes to maintaining your health, walking quickly for at least half an hour a day is remarkably effective. After all, “The most important step is consistency: making daily movement a habit in whatever form fits your body, lifestyle, and goals,” Dr Wylie shared.Related...Walking Fast For This Amount Of Time Each Day Could Help You Live LongerI Swapped 10,000 Steps A Day For 30 Minutes Of 'Japanese Walking' – I've Never Been More ActiveI'm A Longevity Professor – These 3 Walking Rules Can Help You Live Longer

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Is Walking Enough Exercise? Here's What Doctors Say

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