Walking for exercise: is your daily stroll really making you healthier?
Let’s be honest: humans aren’t exactly built for a life spent in bed. Exercise keeps us healthy, protects against illness and early death, and lets us maintain mobility and independence. Thanks to regular activity, we can tackle everyday tasks without calling in a crane. Walking – that iconic, easy, free, and enjoyable form of exercise – often gets all the glory. But is a leisurely stroll enough to claim all the glorious benefits that movement promises? We put this question to five health specialists, and here’s what we found.
Walking: Better than nothing, but not the whole story
There’s no doubt about it – walking trumps sitting around all day. But to get the biggest bang for your health buck, you need a regular mix of aerobic exercise (think running, cycling, swimming) and muscle-strengthening activities (like weightlifting). Why? Because being out of shape shortens our life—and exercise does more than keep us breathing. It preserves muscle and bone density as we age, letting us do our chores and cutting the risk of falls and nasty complications.
Most people aren’t likely to meet all these goals by simply strolling. Walking is a great foundation, but a well-rounded weekly plan should also include aerobic and muscle training at moderate to high intensity. That doesn’t mean that walking is useless – far from it. However, it can’t provide every benefit the full exercise menu delivers.
The health impacts of walking, and how to boost them
Physical activity, including walking, offers a smorgasbord of health bonuses: it can lower your risk of heart disease, excess weight, obesity, type 2 diabetes, depression, anxiety, osteoporosis, and even several cancers (such as breast, prostate, and colon). Walking at a moderate pace (about 5 km/h) helps you tap into these advantages – especially if your walks clock in at 10 minutes or more per bout.
Want more? You can ramp up the perks by taking brisk walks, conquering hills, or adding workouts that challenge your strength and balance. The flexibility is endless:
- Adjust your speed, intensity, or overall distance as needed
- Try Nordic walking poles to get your arms in on the action
- Mix things up with hilly terrain, varied surfaces, or by carrying a load
- If outdoor walking isn’t appealing (blame the weather or pollution), opt for a treadmill
For those living where outdoor conditions aren’t always forgiving, consider joining early morning mall walking groups or searching for other indoor spaces. The most important ingredient? Enjoying yourself. With a smile, it really might turn into the best medicine you’ve ever tried.
Physical, mental, and social advantages
Walking isn’t just about your muscles and bones. It’s been shown to support mental well-being, potentially easing depression. Plus, there’s a social side: by walking in your neighborhood or community – especially if you have a dog, aka « walk-influencer » – you might get to know your neighbors, build connections, and feel part of something bigger. That’s something a treadmill just can’t offer (unless your cat is particularly sociable).
How far (and fast) is far enough?
Some historical context: An average adult in Australia walks about 30 minutes a day for recreation, making up roughly 40% of all their physical activity. But we used to walk much more. In Sydney’s early colonial days, people walked four to six hours daily, and the data show this habit has declined in modern times. Similarly in France, people walk an average of 15 to 20 minutes per day (1 to 1.3 km), with half the population managing less than four minutes daily, and only 23% walking more than 1.5 km a day.
Science tells us that walking at a moderate pace demands about three times our resting metabolic rate, while running and other sports push us to about seven times our resting rate. So, while walking and vigorous exercise both cut the risk of premature death at any age, quantity matters: one minute of vigorous sport equals about 3.5 minutes of walking. To drop your risk of dying by 20%, you’d need to walk for 56 minutes daily – or, if running is more your speed, just 16 minutes will do.
In the end, moving beats not moving, and walking is a fantastic start. But don’t be afraid to mix it up, dial up the challenge, or pick up the pace – your health will thank you. And remember, whether on the street or on a treadmill, happiness counts. You’ll get to your destination walking… but with a run, you just might get there sooner!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
