Of course, it depends on your goals, but the short answer is no, you need more than walking if you want to age optimally.

How you train is how you gain.

If you want to see improvements in strength, mobility, balance, power — and most people who want to age well definitely do, as this is what will keep them functioning at a high level — you’ll need to do more.

Walking as your only means of exercise will limit your results. It won’t help you get up off the floor, carry your groceries or go up the stairs if you’re struggling with any of those tasks.

Walking IS a great first step — pun intended. So, if you’re thinking of starting an exercise program, then yes — get up and go for a walk. Or, if you’ve been walking more than normal during the last year because of business of the pandemic, then now is the time to take that next step. Strength training, for instance, can’t be ignored later in life.

First, here’s what’s so great about walking. It’s easy for most people, and you can do it anywhere, anytime, with no special equipment other than a good pair of shoes. You can even burn around 300 calories an hour — more if you increase the speed or add some hills to tax the heart and lungs and large lower body muscles a bit more, and that’s definitely a good thing.

A consistent routine can lead to improved stamina and weight loss for someone who is just starting out. That’s a great start, but your body will adapt. So realize that for continued weight loss, like any other routine, you’ll have to increase the intensity or duration.

That might mean incorporating some intervals — jogging for 1 minute of every 5 or 10 minutes of walking, for example, IF you can do that safely. Gradually increase the time you’re jogging. You might even add some light hand weights for a greater challenge.

Walk at a brisk pace, so that a prolonged conversation is a challenge. That’s the pace needed to lead to improvements in blood pressure, cholesterol, etc. This can’t be a gentle stroll. There’s a saying that I love: “If it doesn’t challenge you, it doesn’t CHANGE you”.

Walking is great and highly recommended as a first foray into fitness. It’s also excellent for maintaining heart and lung health, but in order to improve your functional ability and keep doing the things you love for years to come, you’ll need a more varied approach.

More to come on that in a future article!

-Shelley Turk (Functional Aging Specialist and owner, ProActive Fitness)