Is walking a beneficial workout? Discover three effective ways to make it valuable, according to insights from a top fitness trainer.

Walking is having its moment in the spotlight, and I'm totally into it. From those trendy "hot girl walks" to Nordic walking, cozy cardio, and the 12-3-30 treadmill workout, the slow and steady pace is all the rage. And rightfully so—walking is a fantastic, easy-to-do exercise that comes with a bunch of awesome health benefits.

Let's get a bit technical here. According to Bradee Felton, a certified personal trainer and holistic health coach, walking is defined as having constant contact with the ground. 'A walk becomes a run as soon as both feet are off the ground at any time,' she explains.

But is walking really good exercise? Absolutely! It's excellent cardio, specifically hitting a steady state in zone 2. However, if it's your only workout each week, especially if you're aiming to build and maintain muscles, you might be coming up a bit short. Hitting your step goal is just one piece of the puzzle in a well-rounded fitness routine.

You've probably heard the buzz about walking 10,000 steps a day being the golden standard (around five miles), but that might not be the right fit for everyone. Felton advises, 'Walking 10,000 steps can be a great goal, but you want to make a goal that is good for you.' If you're only managing 1,000 steps a day right now, set a more achievable goal, like 5,000 steps. Start small and work your way up.

Breaking up your step goal throughout the day is also a smart move, says Felton. Take short 10-to-20-minute walks when you can—pace around while on the phone, use the stairs instead of the elevator, or incorporate a walking pad while working. Instead of fixating on hitting an exact number of steps every day, focus on creating a realistic and sustainable long-term habit for your lifestyle.

Ready to add some pep to your step? In the following sections, an expert trainer breaks down whether walking alone is sufficient exercise, highlights its significant rewards, and shares safety tips to get you started.

7  Wonderful Benefits of Walking :

Walking is a simple yet powerful activity that offers numerous advantages for both your physical and mental well-being. Here are seven compelling reasons why incorporating walking into your daily routine can significantly enhance your overall health:

1. Lift Your Spirits:

Taking a stroll and practicing deep breaths can effectively calm your nervous system and put you in a relaxed state. According to Felton, stepping outdoors, soaking in some sunshine, and altering your environment, especially if you spend most of your day indoors, can elevate your mood. Consider adding a midday walk to your routine for a quick mood boost.

2. Reduce the Risk of Chronic Diseases:

A 2022 study published in Nature Medicine reveals that walking can lower the risk of various chronic diseases, including obesity, sleep apnea, hypertension, and GERD. The American Diabetes Association recommends a minimum of 30 minutes of daily walking to lower blood sugar levels and decrease the risk of type 2 diabetes.

3. Increase Low-Impact Movement:

Walking is gentle on your joints, making it ideal for establishing sustainable long-term habits. Felton emphasizes that daily walking, being low-impact and easy on the body, poses less of a barrier and helps you feel good.

4. Enhance Cardiovascular Health:

Felton notes that walking, by sustaining an increased heart rate, offers significant cardiovascular benefits. A recent 2023 study found that an additional 500 steps a day correlated with a 14 percent lower risk of heart disease, heart failure, and stroke. Contrary to common belief, walking is considered a steady-state exercise, contributing to heart health.

5. Exercise Without Triggering Hunger:

Unlike certain exercises that increase hunger, walking allows you to boost your daily energy expenditure without stimulating hunger hormones. Felton advises that while running might provoke an appetite, walking helps you burn calories without feeling the need for extra treats, breaking unhealthy cycles.

6. Support Weight Loss:

For those on a weight loss journey, walking is a valuable ally. Felton explains that a higher energy expenditure makes weight loss easier. Walking can specifically target visceral fat around the belly, contributing to a reduced risk of obesity, as supported by various studies.

7. Incorporate Accessible Movement Throughout the Day:

Felton suggests that even for busy parents or working individuals, integrating walking into your routine is feasible. Whether pushing a stroller with the kids, having them scooter alongside, or taking work calls in the park, walking is a convenient way to keep your body active. Additionally, you can choose between indoor and outdoor walks based on the weather.

In conclusion, the simplicity and accessibility of walking make it a valuable practice for promoting both physical and mental health. Consider taking a step towards a healthier lifestyle by incorporating regular walks into your daily routine.

Is walking every day sufficient for exercise?

While daily walks are fantastic for increasing your movement and enjoying health benefits, they might not be entirely adequate. Felton suggests adding two to three days of resistance training each week.

It doesn't need to be much—just a couple of days of resistance training can help maintain muscle mass and regulate your daily energy expenditure," she explains. For the general population, incorporating resistance training is essential to prevent muscle loss, which is linked to a slower metabolism, reduced bone density, weaker daily activity performance, and quicker aging.

Comparing walking to traditional strength or HIIT workouts isn't entirely fair, according to Felton. "Walking boosts your non-exercise energy expenditure, but it doesn't build muscle mass like lifting weights does. That's why it's recommended to do both each week.

If you can't include resistance training, don't worry! Felton emphasizes that walking is a solid foundation for fitness and is often underestimated in the fitness world. "Daily walking can significantly improve cardiovascular fitness, especially if you gradually increase distance, pace, and incorporate hills.

Now, the crucial question: How many steps should you aim for each day? It varies. "It's important to assess your current activity level and progress from there," says Felton. "Generally, aiming for 8,000 to 12,000 daily steps is a great goal. However, if you're currently only walking 2,000 steps a day, start with 4,000 and gradually increase to avoid feeling overwhelmed.

Boost Your Walking Workouts with These Simple Tips

If you're eager to take your walking routine up a notch and make each step count, here are some easy-to-follow tips from Felton. These suggestions add a bit of extra effort without pushing you into a full-on run.

Incorporate Incline: Whether you're strolling outdoors or on a treadmill, walking uphill is a fantastic way to make your workout more challenging without increasing impact. For instance, the trendy 12-3-30 treadmill workout can help activate your posterior muscles and build strength in your glutes, hamstrings, back, and core.

Try Intervals: Intervals are excellent for getting your heart rate up and improving endurance, as per the National Strength and Conditioning Association. To reap the benefits, Felton recommends a simple routine: one minute of walking at your fastest pace (not quite a jog), followed by one minute at a moderate pace, and then one minute at an easy pace. Repeat this sequence 10 times for a total workout time of 30 minutes.

Add Some Resistance: If you want to boost your heart rate and burn more calories, Felton suggests incorporating ankle or hand weights for added resistance. Even if you maintain a steady pace, the extra weight will engage your muscles more, providing an additional layer of difficulty while still keeping it low impact.

Incorporating these tips into your walking routine can make your workouts more effective and enjoyable. Give them a try and feel the difference in your fitness journey!

Strolling Safely: Tips for Everyone

Just like any other activity, it's crucial to ensure your safety while taking a walk, especially outdoors. According to Felton, one important step is to inform someone about your route and timing. You can share your location with a loved one or use an app that tracks your exact route. Felton also suggests having a charged device, like your phone or Garmin, with you to contact help if necessary.

Walking in well-lit designated areas for pedestrians is a must, particularly if you're out in the early morning or evening. If you choose to walk after dark, it's advisable to walk with a buddy and avoid wearing headphones or staring at your phone, warns Felton.

For those new to fitness or just starting to move their bodies, Felton recommends easing into things. Consider investing in a pair of walking shoes to ensure comfort, stability, and support. Felton advises, "Before speeding up or doing intervals, start off at a slow pace.

And don't forget about the basics – wear sunscreen and stay hydrated. Even on cold or cloudy days, taking care of your entire body is essential. Your body will thank you for it!