Whether you're using an under-desk treadmill or walking pad or going on a "hot girl walk" outdoors, it's safe to say that people are interested in walking as exercise. And now, "Japanese walking," or interval walking training, is having a moment. The Washington Post reports that Japanese walking originated from a 2007 study in Japan, which concluded that high-intensity interval walking may protect middle-aged and older people from increases in blood pressure and decreases in muscle strength and peak oxygen uptake.
A more recent July 2025 study also found that prefrail and frail older adults who increased their walking pace by 14 steps per minute had a 10% increase in the odds of improvement during a 6-minute walk test. This test represents progress in mobility, endurance or function.
With these promising study outcomes and trends like walking pads and Japanese walking, the question remains: Is walking actually exercise on its own? To find out, we asked personal trainers.
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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