A new study published in the Annals of Internal Medicine found that UK adults who obtained most of their daily steps from walks lasting 15 minutes or longer had a lower risk of mortality and cardiovascular disease compared to those who accumulated their steps through multiple shorter walks throughout the day. This conclusion comes from data collected between 2013 and 2015, involving 33,560 participants with an average age of 62 who had no cardiovascular disease or cancer at the start and took 8,000 steps or fewer per day.
Walking has also found itself in the spotlight as multiple trends over the past few years, from "hot girl walks" and under-desk treadmills to the Japanese walking trend. The latter is based on a 2007 study from Japan, which found that high-intensity interval walking could help middle-aged and older adults maintain muscle strength and prevent increases in blood pressure.
With these trends and studies in mind, we reached out to personal trainers with the question: Is walking actually exercise? This is what they had to say.
Is walking exercise?
Yes, walking is exercise, and experts across physical and mental health disciplines agree. Sergii Putsov, a certified personal trainer with a doctoral degree in sports science, says, "Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia." April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that "walking in natural environments also boosts cognitive function and creativity, thereby providing a unique kind of therapy."
Does walking do more than build your heart's strength? As it turns out, yes. The Mayo Clinic has identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, boost energy, lower blood pressure, strengthen bones and support the immune system. You can see benefits both outdoors and on a treadmill.
Walking alone can also change the shape of your body. In 2017, the Journal of Physical Activity and Health did a meta-analysis of 22 clinical trials related to walking and health. The results revealed that brisk walking reduced waist circumference, fat mass and body fat percentage to a "clinically significant" degree in men and women under age 50 living with obesity. It can also lead to overall weight loss. So that "hot girl walk" you take could cause noticeable changes to your body if you stick to it.
Is walking enough exercise on its own?
Walking can certainly be combined with other activities as part of a circuit. You can also walk as a warm-up for jogging or cycling. Walking on its own can deliver results and may have fewer negative impacts on your body than other high-impact sports.
Gregor Parella, also a CPT, says of walking for walking's sake: "It is much better than jogging because jogging can put undue pressure on your ankles, especially if you're heavily built. On the other hand, brisk walking is one of the best exercises because it tones your leg and calf muscles without the same pressure on joints.
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