{"id":450619,"date":"2026-02-01T00:51:17","date_gmt":"2026-02-01T00:51:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/450619\/"},"modified":"2026-02-01T00:51:17","modified_gmt":"2026-02-01T00:51:17","slug":"walking-is-great-but-heres-what-happens-to-your-body-if-its-the-only-exercise-you-do","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/450619\/","title":{"rendered":"Walking is great \u2013 but here\u2019s what happens to your body if it’s the only exercise you do"},"content":{"rendered":"

Walking<\/a> is a well-established hero for long-term health. It\u2019s also one of the simplest ways to positively influence your wellbeing \u2013 research<\/a> tells us that even 10 minutes of brisk walking supports stamina, heart health<\/a> and can have mood-boosting benefits. \u2018Its power comes from the fact that it works on the body and mind at the same time, without demanding special equipment, high fitness, or large blocks of time,\u2019 says PT Leah Georges<\/a>.<\/p>\n

A quality walk \u2013 during which you have the potential to reap the most benefits \u2013 is one that slightly raises your heart rate and breathing while being able to maintain a conversation, according to Georges. \u2018Ideally, it\u2019ll have some variation too, such as gentle inclines<\/a> or uneven ground to engage more muscles,\u2019 she says. Just as important as speed is attention. \u2018Walking with good posture<\/a>, relaxed breathing, and trying not to use your phone to add mental wellbeing<\/a> into your walk.\u2019<\/p>\n

It’s clear that walking should absolutely be a staple in your training routine \u2013 but can it be your only exercise? New research published in the BMJ Medicine journal<\/a> revealed that engaging in a wide variety of activities could increase your longevity much more than sticking to one type of movement. So, what actually happens to your body when walking is your only exercise?<\/p>\n

Related Story\"walking<\/p>\n

Dougal Waters\/\/Getty Images<\/p>\n

What happens to your body when your only exercise is walkingYou aren’t countering muscle loss<\/p>\n

\u2018Walking maintains baseline muscle function, especially in the legs and glutes<\/a>, and helps to preserve mobility and muscle endurance as we age,\u2019 explains Will Pate, master trainer at Third Space London<\/a>. Additionally, inclines and fast-paced walking<\/a> can slightly increase muscle demand. <\/p>\n

That said, walking does not provide enough resistance to build or maintain significant muscle. \u2018Walking is maintenance, not muscle-building,\u2019 says Pate. \u2018Upper body strength<\/a> is largely untouched, and muscle loss (sarcopenia) can still occur with age if no resistance training<\/a> is included.\u2019<\/p>\n

You aren\u2019t protected against osteoporosis <\/p>\n

Bone density loss is a normal part of ageing \u2013 engaging in weight-bearing exercise can help to slow it down. <\/p>\n

\u2018Walking supports bone density, particularly in hips and legs,\u2019 says Pate. \u2018It improves joint lubrication and stiffness, especially for knees and hips, and is a low-impact and accessible activity for most bodies.\u2019 However, the bone stimulus is too low to significantly increase bone density, he says. <\/p>\n

\u2018Walking does not adequately protect against osteoporosis on its own. Additionally, repetitive walking without variety may aggravate overuse injuries.\u2019<\/p>\n

You could see improvements in blood sugar regulation<\/p>\n

Walking improves insulin resistance<\/a> and supports blood sugar<\/a> regulation. It\u2019s also great for simply counteracting sedentary lifestyles. \u2018It has limited impact on resting metabolic rate, however, and muscle mass (a key driver of metabolism) is unlikely to increase,\u2019 says Pate. \u2018Weight loss may also plateau if walking is the only stimulus.\u2019<\/p>\n

But you might struggle to improve functional fitness<\/p>\n

Balance, coordination and gait are all key for navigating everyday life, and can all be improved with regular walking. \u2018Walking enhances cardiovascular endurance<\/a> for daily tasks, and reduces fall risk, especially in older adults,\u2019 says Pate.<\/p>\n

What it doesn\u2019t do, however, is train pushing, pulling, lifting or rotational strength. \u2018This means that there\u2019s limited carryover to tasks such as shopping, carrying children or getting up from the floor,\u2019 Pate adds. <\/p>\n

It can impact how you age<\/p>\n

Walking is positively associated with longevity<\/a> \u2013 you may live longer if you get your daily steps in. \u2018It reduces risk of cardiovascular disease, type 2 diabetes, and cognitive decline, and helps you maintain independence later in life,\u2019 says Pate. <\/p>\n

But the activity doesn\u2019t sufficiently slow age-related muscle and bone loss alone. \u2018Strength, power and reaction time also decline faster without varied movement,\u2019 Pate adds.<\/p>\n

You may not get the confidence boost associated with strength training<\/p>\n

\u2018Walking reduces stress<\/a>, anxiety<\/a>, and depressive symptoms,\u2019 says Pate. \u2018Walking outdoors, specifically, improves mood, focus, and creativity.\u2019 It\u2019s a powerhouse for mental health.<\/p>\n

Additionally, walking supports nervous system regulation and sleep<\/a> quality \u2013 both key for all-round wellbeing. Having said that, it\u2019s not a one-size-fits-all solution. \u2018Some people benefit more emotionally from higher-intensity<\/a> or social exercise,\u2019 says Pate. \u2018And it may not provide the confidence boost or empowerment some get from strength training.\u2019<\/p>\n

Losing fat while building muscle is the goal for many fitness fans \u2013 and while it isn\u2019t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins<\/a>. In this four-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to improve body composition in 2026.<\/p>\n

Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.<\/p>\n

Click here<\/a>
<\/p>\n

\"wh<\/a>Exercise you should do alongside walking<\/p>\n

\u2018Walking is a brilliant foundation, but it works best as part of a movement ecosystem,\u2019 says Pate. \u2018Walking keeps us well. Strength and varied movement keep us resilient.\u2019<\/p>\n

Here’s Pate\u2019s ideal training breakdown:<\/p>\n

Walking (daily)<\/p>\n

For cardiovascular health, mental wellbeing, and recovery<\/p>\n

Strength training (2-3x\/week)<\/p>\n

Preserves muscle and boneSupports metabolism and hormonal healthImproves confidence and functional independence<\/p>\n

Mobility and flexibility (regularly)<\/p>\n

Maintains joint health and movement qualityReduces stiffness and injury risk<\/p>\n

Higher-intensity or power-based movement (1-2x\/week)<\/p>\n

Supports heart health, bone density, and metabolic resilienceExamples: intervals<\/a>, hill sprints, plyometrics<\/a>, fast cyclingRelated Stories\"Headshot<\/p>\n

Abbi Henderson is Acting Nutrition writer who covers health, fitness, women\u2019s sport and lifestyle for Women’s Health and Men’s Health. Before settling in a British seaside town, she spent a couple of years living in Canada, where she contributed to publications such as Best Health, Foodism and Canadian Living, and discovered she is, in fact, a little outdoorsy. With a desire to help make healthcare, exercise and sport more accessible to women, she writes about everything from the realities of seeking medical support as a woman to those of being a female athlete fighting for equality. She has a personal trainer qualification, a couple of medals from her short time in competitive Irish dancing, and an Arsenal Women season ticket. When she\u2019s not in front of a screen working, she enjoys weightlifting, going for walks and stopping for little treats (matchas and pastries), and trying new recipes (that are almost always pasta-based).\u00a0<\/p>\n