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Walking: Rethinking My Stance on a Simple Yet Powerful Exercise
I have always kind of dismissed the whole walking thing as a way to get healthy. I have quietly raged against this advice. But maybe I was a little wrong, and here is why.
Doctors often recommend walking as the primary form of exercise, and for a long time, I saw this as a short-sighted piece of advice. With my background in strength training and functional fitness, I believed in the importance of more intense, varied workouts. I've even written blogs passionately arguing that walking, beyond the initial stages of getting in shape, is overrated and insufficient for long-term fitness goals.
I hear it all the time: Client: "My doctor told me I just need to get out and walk, and it will solve all my problems." Me: (rolling my eyes and thinking, "These guys!") Then I put on my smile and say, "Walking is great, but it won't get you to the goals you have told me you have."
Well, maybe I was a little wrong, and here is why.
Recently, during an early morning training session with one of my clients, I had a moment of realization. As usual, I had programmed split squats into her routine. When I told her we were going to do split squats, she groaned and said, "Not more split squats!"
I explained that I include so many single-leg stance exercises because there is a lot of tissue around the knee that only activates when we are using one leg. These exercises lead to healthier knees and are a critical part of my mission to help people stay strong and healthy as they age. This conversation got me thinking about walking and its benefits.
Walking is accessible and low-impact, making it suitable for almost everyone. It offers significant cardiovascular benefits, helping to improve heart health and reduce the risk of chronic diseases. More importantly, walking involves a lot of single-leg stances, much like the split squats I frequently program for my clients. These single-leg movements are crucial for engaging stabilizing muscles around the knee, promoting better balance, coordination, and knee health.
Additionally, I came across a fascinating study that highlighted the neurological benefits of walking. Any forward motion that makes things move across our vision can improve brain health and reduce anxiety. The rhythmic, meditative nature of walking, combined with the visual flow, can have a calming effect on the brain, enhancing mental clarity and reducing stress.
This reminds me of Tai Chi, a practice known for its slow, deliberate movements and emphasis on balance. Tai Chi’s mindful approach to movement can significantly improve balance and coordination, while also promoting mental well-being.
With this new understanding, I now see the value in combining walking with other forms of exercise. While strength training and flexibility exercises remain crucial, walking can complement these activities, contributing to a holistic fitness routine. I always aim to give people what they want while ensuring they get what they need.
I want to clarify that just walking is not a path to a panacea of health; there is still plenty of research that shows resistance training is the gateway to longevity and better health. But there may be something to this walking thing after all.
Being open-minded and willing to evolve our understanding of fitness is vital. By embracing a variety of exercises, including walking, we can achieve a healthier, more balanced lifestyle.
What are your thoughts on walking as a form of exercise? Have you found it beneficial? Share your experiences in the comments below, and let’s keep this conversation going!