Walking Is a Great Start—But It’s Not Enough to Stay Fully Fit
Walking is often hailed as the most accessible and beginner-friendly form of exercise—and for good reason. It’s simple, free, low-impact, and doesn’t require any special training or equipment. Whether you’re easing into fitness, recovering from an injury, or trying to stay active in a busy routine, walking offers a solid foundation for better health.
But while walking can kick-start improvements in circulation, mobility, and even mental health—especially for sedentary individuals—experts increasingly agree on one point: walking alone won’t keep you fully fit, especially in the long run.
Why Walking Works—And Why It’s So Popular
Walking offers many health benefits. It strengthens bones, supports joint flexibility, promotes circulation, and engages stabilizing muscles around major joints. “Walking is one of the easiest forms of physical activity to adopt. It helps strengthen bones, improve joint mobility, and promote better flexibility,” says Dr. Apoorv Dua, Sports Injury & Joint Replacement Specialist at Indian Spinal Injuries Centre. “It also engages the muscles around joints, offering additional support and stability.”
Recent studies underscore these benefits. A 2023 meta-analysis published in the British Journal of Sports Medicine found that just 11 minutes of brisk walking a day can significantly reduce the risk of heart disease, stroke, and certain cancers. Similarly, a 2021 study in JAMA Network Open reported that people walking at least 7,000 steps a day had a 50–70% lower risk of early death.
Even shorter walks can provide cardiovascular benefits. A Journal of the American College of Cardiology study found that 15 minutes of walking could yield similar heart health benefits to five minutes of running.
The Limitations of Walking Alone
Despite these advantages, walking has its limits. It doesn’t build substantial muscle mass, improve balance and agility, or prevent the natural decline of strength that comes with age. “Walking helps with heart and lung health, but it doesn’t provide enough resistance to prevent muscle loss or age-related bone density decline. You need strength training to maintain those aspects of health,” says Neha Kumar, a physiotherapist at Prohealth Asia.
This becomes particularly important with age. From around our 40s, we begin to lose muscle mass—a process known as sarcopenia. Without strength training, this loss accelerates, affecting mobility, balance, and overall quality of life.
Both the World Health Organization (WHO) and the American Heart Association recommend not only 150–300 minutes of moderate-intensity aerobic activity per week but also muscle-strengthening exercises at least two days a week—something walking alone can’t fulfill.
A 2024 report by Dalberg Advisors and Sports and Society Accelerator (SSA) revealed that 155 million Indian adults and 45 million adolescents fall short of meeting WHO’s physical activity guidelines. Of those who are active, most engage only in walking. “Roughly 59% of active Indians aren’t doing any strength-building exercises,” says Gaurav Gupta, Global Managing Partner at Dalberg Advisors. “This becomes more problematic as people age. Without strength training, muscle mass declines, increasing the risk of injury and poor balance.”
Can You Walk Too Much?
Though walking is low-impact, it’s not completely risk-free. Overwalking, especially with poor posture or inadequate footwear, can lead to muscle strain and joint stress. “Using worn-out shoes or maintaining a poor posture during walks can put undue strain on the knees, hips, and lower back. Always listen to your body, take breaks when needed, and replace shoes regularly to avoid overuse injuries,” advises Dr. Dua.
When Walking Isn’t Enough—What to Add
If you’re relying solely on walking, it’s worth incorporating other forms of exercise to build a more complete fitness routine. Resistance training, in particular, plays a vital role in strengthening muscles, supporting bones, and enhancing functional fitness.
A 2021 study in Age and Ageing found that resistance training significantly improved strength and physical function in older adults—even those with limited mobility. This doesn’t require daily gym sessions. Simple bodyweight exercises like squats, lunges, planks, and push-ups, or resistance band workouts done at home, can make a substantial difference.
Incorporating flexibility and balance routines—like yoga or tai chi—can further improve coordination and reduce fall risk. Ball games, dancing, and racket sports also offer dynamic ways to build strength and agility while keeping fitness fun and engaging.
“You could also try flexibility routines like yoga, and balance exercises along with walking. These activities ensure your overall functional fitness, not just cardiovascular health,” says physiotherapist Kumar.
Is Walking Overrated?
Not at all—it’s just over-relied upon.
Walking should absolutely be part of your long-term wellness strategy. Its benefits for mental health, cardiovascular endurance, and mobility are well documented. But it’s not a complete solution, especially as your fitness needs evolve with age, lifestyle, or health conditions.
Think of walking as your foundation. It’s where you start, and it can—and should—stay with you throughout life. But to stay strong, stable, and functionally fit, it’s important to build on that base with strength training, balance work, and varied movement patterns.
Ultimately, walking isn’t overrated. It’s misunderstood. It’s a great first step—but not the final one.
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