Is walking every day good?

Walking is a simple form of exercise, suitable for many people. Maintaining this habit can help increase daily physical activity levels, support heart health, blood sugar and weight control.

According to the US Department of Health and Human Services (HHS), regular physical activity brings many health benefits, including reducing the risk of heart disease, stroke, type 2 diabetes and some cancers. Even if you haven’t reached the recommended level of exercise, increasing your physical activity compared to before is still beneficial.

Walking at a brisk pace counts as moderate-intensity physical activity. Adults should do at least 150 minutes of moderate-intensity aerobic activity per week, or about 30 minutes per day for 5 days. Can be divided into shorter periods of time depending on conditions. However, achieving enough walking time does not mean the body has been fully trained.

Walking is not a substitute for strength training

Walking mainly benefits the cardiovascular system and mobilizes muscle groups to participate in movement, especially leg muscles. However, regular walking does not provide enough resistance to maintain or develop optimal muscle strength.

According to HHS, adults in addition to aerobic activity should do muscle-strengthening exercises at least two days per week. These exercises need to affect major muscle groups such as legs, hips, back, abdomen, chest, shoulders and arms. Strength training can include lifting weights, using resistance bands, bodyweight exercises, or some other exercise that provides resistance to the muscles.

This is even more noticeable as age increases. Muscle mass and strength tend to decrease with age, affecting the ability to perform daily activities and increasing the risk of falls. Therefore, maintaining only one form of exercise may not meet all the body’s needs.

Bones also need weight-bearing exercises

Walking has a certain impact on the skeletal system because the body has to bear weight when moving. However, higher levels of resistance or weight-bearing exercises can add stimulation that regular walking does not provide enough.

Activities such as climbing stairs, doing squats, lifting weights or using resistance bands can be combined depending on your physical condition. For older people or people with bone and joint diseases, you should choose the appropriate level and ask for professional advice if you have never practiced before.

It should not be understood that walking has no value for the bones. The problem is that each type of exercise affects the body in a different way. So. Combining multiple formats is often more beneficial than focusing on just one activity.

Walking can be used as a foundation for movement

Sedentary people do not necessarily need to start with high-intensity exercises. Walking regularly is a simple way to form an exercise habit, then you can gradually increase the time, speed or terrain.

Maintain a simple exercise routine that might include brisk walking for about 30 minutes five days per week, combined with two strength training sessions. People with a lot of time and suitable health can add other activities such as cycling, swimming or balance exercises. The amount of exercise should be adjusted according to age, physical condition, goals and current activity level.

Beginners should increase slowly, especially if they were previously sedentary. If chest pain, unusual shortness of breath, dizziness or prolonged pain occurs during exercise, you should stop activity and seek medical attention.