Is Walking Enough to Keep You Fit? Find Out Here

For many people, exercise consists of one thing and that is an everyday walk. Walking is an exercise that is approachable, requires or claims no special equipment, and can be done anywhere. In a world where time is limited and habits are sedentary, walking has become the simplest fitness plan across age groups. However, is walking enough on its own to make someone fit?

We asked the same to our expert, Dr Abhishek Vaish, Sr. Consultant Orthopaedic,  Joint Replacement and Sports Injury Specialist, Indraprastha Apollo Hospital, Okhla, New Delhi, and according to him, walking is an excellent starting point for general health, but alone it may not meet all the requirements of fitness. Walking increases heart rate, which also improves blood circulation and can help keep the mind healthy, but it does not help in strength, muscle endurance, and flexibility on its own. Read ahead to know everything he shared with us.

What Walking Does to the Body

Walking is one of the most natural movements for the human body. When it’s done regularly, it comes with a host of health benefits including:

1. Improves Cardiovascular Fitness

Walking tends to increase the heart rate gently, thereby improving circulation and reducing the risks of such conditions as hypertension, heart disease, and diabetes. Even 30 minutes of brisk walking has been shown to boost heart stamina.

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2. Supports Weight Management

Walking helps burn calories and regularises metabolism. Dr Vaish explained that brisk walking is essential for burning fat, not simply a stroll. “The recommended pace is one where your breathing becomes deep but the conversation is still possible,” he said.

3. Improves Mental Well-being

Endorphins help improve mood and reduce stress. They are released when a person walks. Just a short 10 to 15-minute walk in nature can instantly improve energy and focus.

4. Low Impact, Joint-friendly Exercise

Unlike running or high-intensity workouts, walking is gentle on the knees, hips, and ankles. Dr Vaish further emphasised that it works particularly well for beginners, seniors, and people recovering from injuries.

Where Does Walking Fall Short

Even though walking is really helpful, it doesn't incorporate all aspects of physical fitness. Key areas in which walking alone may not be sufficient include:

• Muscle strength and tone: Walking doesn't challenge upper body muscles, nor does it build significant lower-body strength. Metabolism slows over time without training the muscles, especially after one reaches age 30.
• Bone density: Walking keeps bones healthy, but it doesn't stimulate enough resistance in the bones to build strong bones or prevent age-related bone loss as well as strength training does.
• Flexibility and mobility: The motion pattern of walking is repetitive. You cannot correct tight hip flexors and hamstrings, caused by long sitting, through walking alone.

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How to Make Walking a Complete Exercise Routine

According to Dr Vaish, it is advisable to include walking in a comprehensive program of exercise, which comprises:

• Strength training two to three times a week
• Exercises such as squats, lunges, push-ups, resistance band training, or dumbbells assist in developing your muscle mass and enhancing your metabolism.
• Mobility and flexibility work: 10 minutes daily
• Include stretching, yoga, or Pilates for better posture, increased range of motion, and prevention of stiffness.
• Intensity variations
• Incorporate brisk walking intervals: switch between a fast pace for 2 minutes and a regular pace for one minute. This will increase the burning of more calories and strengthen your heart.
• Adding ramps or steps
• Uphill walking or on an inclined treadmill engages your glutes, core, and hamstrings.

Is Walking Enough To Keep You Fit?

Walking is a great form of exercise, especially for people who have just started out or have very little time on their hands. It improves mood, heart health, and longevity-but fitness requires more than just cardio. A well-rounded routine needs to include strength and flexibility training in addition to walking.

Bottomline

Walking is an excellent foundation for fitness, but for overall health, muscle strength, flexibility, and mobility also need to be included for improved overall health.