Why Walking Alone Isn’t Enough: The Importance of Varied Movement for Health and Fitness

Why Walking Alone is Not Enough for Optimal Fitness

Walking may not be enough to achieve overall fitness goals, experts say

Walking has earned a reputation as a great form of exercise that’s easy and accessible for many people, and numerous studies have shown the health benefits it provides, as reported by a highly respected news website.

According to a study published in the European Journal of Preventive Cardiology, getting at least 2,300 steps per day can reduce the risk of dying from cardiovascular disease. Additionally, weight-bearing exercises like walking can help in preventing osteoporosis, as noted in the journal Nature Scientific Reports.

While walking is undoubtedly beneficial for health and fitness, it may not be enough to be considered as high-quality exercise. Melissa Boyd, a certified personal trainer and coach, suggests that walking is a baseline movement that the body requires for proper function.

Moving beyond walking, Boyd describes the three types of movement that contribute to overall health and fitness:

1. Owed Movement: includes walking, stretching, and bending that the body needs every day for basic function, circulation, digestion, and decompression.
2. Athletic Movement: involves exercises done a few times a week to improve fitness or train for a sport.
3. Social Movement: refers to activities done for fun or social interaction, like dancing or playing sports.

While it’s essential to incorporate walking into a daily routine, it’s equally important to engage in movements from all three categories to achieve functional fitness. Dr. Carl Cirino, a sports medicine surgeon, emphasizes the need to stretch and exercise muscles and tendons in multiple directions to maintain balance, stability, and prevent falls and injuries. Yoga and Pilates are recommended activities in this regard, as they stretch and strengthen the body effectively.

Boyd suggests breaking down different movements into “exercise snacks.” These are short bursts of exercise that can be incorporated into daily activities, such as doing squats while going to the bathroom or push-ups against a wall when getting water. Making movement a habit in this way can lead to significant success, as seen in her clients.

Finding enjoyment in movement and exercise is also crucial. Boyd encourages her clients to participate in activities that they find interesting and fun, such as playing kickball or pickleball. Dr. Cirino supports this perspective, emphasizing the importance of choosing activities that are both intriguing and easy to maintain, as they lay the foundation for forming good exercise habits.

Start slowly and build from there

Reframing exercise as regular movements essential for functionality, fitness, and social engagement can help individuals grant themselves permission to prioritize exercise. Starting slowly, incorporating small increments of movement into daily routines, and gradually increasing activity levels can lead to a positive experience and the desire for more movement.

It’s important to maintain balance and not rely solely on walking for fitness. By understanding and incorporating different forms of movement, individuals can achieve optimal fitness and overall health.

Addressing the need for variety in exercise routines, the need for activities that stretch and strengthen the body in various directions, and the importance of enjoying and incorporating movement into daily life can result in a more comprehensive approach to fitness.

About the Author

Our contributor, Melanie Radzicki McManus, is a freelance writer specializing in hiking, travel, and fitness.