Could Walking Be All The Exercise You Need?

Walking has always been a form of exercise that feels easy enough to fit into everyday life. Whether it’s a walk to work, extra laps around the office or a small stroll after dinner, it all adds up (and contributes to your step goals). But does it really count as exercise?

To understand how effective walking really is, how much you need and when it may be worth adding other forms of exercise, we asked experts to weigh in.

What are the benefits of walking?

Walking can be a strong foundation for cardiovascular health, particularly for people who are currently inactive. “It gets you moving, increases daily energy expenditure and when you gradually increase the pace, can provide a meaningful cardiovascular stimulus,” says Yash Vardhan Swami, founder and transformation coach at TrainedByYVS.

Walking can also be a useful tool for weight management. For someone looking to manage their weight, one of the biggest advantages of walking is that it allows you to increase your daily activity without being as demanding as higher intensity exercise.

There are benefits beyond simply getting your steps in, too. Walking after dinner or any meal can help with blood sugar management, while regular movement supports circulation and can help you feel more energized. It also works the muscles in your legs and helps keep your joints moving.

How many steps do you need for it to count as exercise?

For a beginner, working towards around 8,000 to 10,000 steps a day can be a practical starting point, but how you walk matters, too. “Increasing your pace and moving towards a brisk walk can make the activity more challenging and provide a stronger cardiovascular stimulus,” suggests Swami.

The important thing is not to become fixated on constantly increasing your step count. As your fitness improves, you can make your walks more challenging rather than simply walking for longer.

How can you tell if your walking is providing enough exercise?

One way to tell is by paying attention to how your usual walk feels. “If the same walk that once felt challenging now feels completely effortless, your body has probably adapted,” explains Swami.

That doesn’t mean your walk has suddenly stopped being useful. It simply means your body may need a new stimulus to continue progressing. You could increase your pace, add an incline or introduce another form of exercise rather than chasing a higher step count.