Is Walking Enough to Keep You Fit? Insights from Physical Therapists
Larry Meiller, a host at Wisconsin Public Radio, starts his day at 5 a.m. with a walk, wearing his WPR ballcap and hiking shoes. For this octogenarian, walking is not just a morning ritual; it keeps him ready for everything from his radio show to golfing. But can walking alone suffice for maintaining fitness?
The question of whether walking meets fitness needs hinges on one’s cardiovascular health, say physical therapists Jill Thein-Nissenbaum and Lori Thein Brody. During an episode of “The Larry Meiller Show,” they discussed how walking can be a beneficial activity, though its effectiveness varies.
“If you’re healthy and biking at a high intensity and running, walking isn’t going to be a good enough cardiovascular activity for you,” Thein-Nissenbaum explained. “If you’re new to exercise, walking may be a great way to start your exercise program.”
Monitoring the intensity of your walks is crucial. The American College of Sports Medicine recommends engaging in 150 minutes of moderate exercise weekly. According to Thein-Nissenbaum, using the talk test—where you should be able to talk but not sing—can help determine if you’ve achieved a moderate workout level.
To increase your heart rate, consider speeding up your pace or choosing routes with inclines. Thein Brody advocates for fartlek training, which involves alternating between easy walking and brief spurts of faster walking. This Swedish technique, meaning “speed play,” can enhance cardiovascular fitness.
Combining Walking with Strength Training
Incorporating strength exercises is also recommended by the American College of Sports Medicine, which suggests resistance training at least twice weekly. Thein-Nissenbaum adds light resistance exercises to her walks, performing lunges and air squats while her dog explores.
In her community, weighted vests are gaining popularity for their potential to boost bone density. However, Thein-Nissenbaum advises caution. “I think you have to be very, very careful. Are weighted vests beneficial for certain people? They are, but you have to know the status of your joints. And, particularly with a weighted vest, (the status of) your spine,” she noted. Individuals with conditions like stenosis or herniated discs should avoid them.
Perfecting Your Walking Technique
Despite being a natural movement, proper walking form is essential. The therapists emphasize starting each step by landing softly on the heel, then rolling forward along the foot’s outside, and finishing through the big toe, avoiding the arch.
“Make sure you have good shoes. Vary your step length from some shorter quicker steps to longer strides, because you’re going to hit your muscle groups a little bit differently,” said Thein Brody. Keeping your core engaged and maintaining a neutral spine is also advisable. For more information on walking form, visit Harvard Medical School.
