Walking is widely hailed as an accessible and effective form of exercise, with numerous health benefits supported by research. According to a study in the European Journal of Preventive Cardiology (2023), achieving just 2,300 steps per day can lower the risk of cardiovascular disease-related mortality. Another study in Nature Scientific Reports highlights how weight-bearing activities like walking can help stave off osteoporosis.
Despite its virtues, some health and fitness authorities argue that while walking contributes positively to health and fitness, it may not qualify as intensive exercise. Melissa Boyd, a certified personal trainer and coach at Tempo, an online fitness platform based in San Francisco, is among them.
Boyd emphasizes that while a daily walk is beneficial for bodily functions like circulation and digestion, it’s essentially a foundational movement rather than a high-intensity workout. She debunks the notion perpetuated by social media influencers that daily walks alone lead to the coveted “beach body.”
To enlighten her clients, Boyd delineates three categories of movement crucial for overall well-being. Firstly, there’s the essential daily movement that sustains bodily function, encompassing activities like walking, stretching, and bending. Athletic movement follows, undertaken a few times weekly to enhance fitness or for specific sports training. Lastly, social movement, such as dancing or playing volleyball, serves not only as exercise but also as an enjoyable means of social connection.
While acknowledging the benefits of walking, Dr. Carl Cirino, a sports medicine surgeon at HSS Orthopedics with Stamford Health in Connecticut, emphasizes that it’s just one facet of movement necessary for functional fitness.
Cirino highlights the importance of engaging muscles and tendons in various directions, citing daily activities involving bending, twisting, and rotating. To address this need, he recommends practices like yoga and Pilates, which promote effective stretching and overall health.
He underscores the simplicity of stretching, suggesting it as a morning and evening routine.
According to Cirino, maintaining flexible muscles enhances balance and stability, reducing the risk of falls and injuries across physical activities. He also advocates for regular elevation of heart rate to support cardiovascular health.
Integrating daily movements like walking and stretching, alongside cardiovascular exercises, strength training, and social activities, can feel overwhelming for many. Melissa Boyd suggests breaking down these activities into “exercise snacks” to incorporate essential movement throughout the day.
For instance, she recommends using a walking pad during meetings or performing squats while using the bathroom. By associating these exercises with existing routines, they become habitual. Boyd has observed significant success with this approach.
Additionally, she encourages clients to explore enjoyable activities like kickball or pickleball, blurring the lines between exercise and recreation while fostering social connections.
Melissa Boyd suggests reframing exercise as essential movements necessary for bodily function, fitness, and social engagement. This perspective can empower individuals to prioritize workout time.
Moreover, she advises against feeling pressured to make drastic lifestyle changes when creating an exercise plan. Instead, she recommends starting gradually with small increments of new movement.
