Walking is widely recognized as a simple, accessible, and effective form of exercise. Numerous studies have also demonstrated the various health benefits of this popular pastime. Research conducted in 2023 and published in the European Journal of Preventive Cardiology found that engaging in at least 2,300 steps per day can reduce the risk of dying from cardiovascular disease. While walking is undeniably beneficial to one's health and fitness, some experts in the field argue that it is not a particularly high-quality form of exercise. Melissa Boyd, a licensed personal trainer and coach with Tempo, an online personal training platform, is one such specialist. Based in San Francisco, Boyd states that many individuals lead busy lives and fail to engage in physical activity beyond walking, which can lead to a sedentary lifestyle and various health issues.
Boyd emphasizes that walking is a basic form of exercise that aids with digestion, circulation, and overall decompression. To better explain to her clients why going for a regular stroll may not result in a "beach body," Boyd divides physical activity into three categories: basic movement, physical activity, and social movement. Basic movement includes activities that the body naturally needs, such as bending, stretching, and walking. Physical activity refers to engaging in exercise several times a week to improve physical well-being or prepare for a particular activity. Social movement includes activities such as volleyball or dance that individuals engage in for enjoyment or socialization.
Boyd argues that it is essential to consider movement in these various categories because many individuals are experiencing a mobility deficit due to sedentary lifestyles. While physical activity and exercise are not the same thing, engaging in regular physical activity beyond walking can improve overall health and well-being.
Our bodies require a diverse range of movements to remain functional.
As per Dr. Carl Cirino, a sports medicine specialist at HSS Orthopedics with Stamford Health in Connecticut, while walking is an excellent form of exercise, it is just one kind of unidirectional movement that our bodies require. In order to maintain flexibility and prevent injuries, it is essential to train and stretch our muscles and tendons in various ways. Cirino suggested that yoga and pilates are two highly beneficial and healthful exercises that can help with bending, twisting, and spinning movements. He emphasized the importance of engaging in a variety of exercises to keep the muscles and tendons flexible and strong. Cirino also highlighted the significance of stretching before and after physical activity to improve balance and stability, which can help reduce the risk of falls and accidents. Engaging in exercises that increase heart rate on a regular basis is also beneficial for cardiovascular health.
It is time for a post-workout snack.
The two advised creating a regimen that ideally includes regular "owed" exercises like stretching and strolling, along with sporadic strength training, cardiovascular work, and social interaction throughout the week. That may sound daunting to a lot of people, though.
One method to sneak in the activity your body requires is to break down all these diverse activities into little fitness nibbles, according to Boyd.
"You could get a walking pad and use it for some of your meetings where you walk slowly," she said. "Perhaps you perform ten push-ups against a wall every time you grab water, or twenty squats every time you use the restroom. You can develop this workout habit more quickly if you combine it with another activity you currently perform. I've had great results with this.
Boyd also advises her clients to engage in enjoyable physical activities that don't appear like workouts, like pickleball or kickball. In this manner, you're improving your fitness while having fun with others.
Cirino concurs. "In sports medicine, we see children whose parents want them to play baseball, but they're not interested in doing so," the man stated. Exercise follows the same principle. To establish positive habits, you should choose an enjoyable and simple activity to engage in, such as something your friends are doing.
Begin cautiously and go from there.
Giving oneself permission to set aside time for working out may also be accomplished by redefining exercise as the regular motions your body needs for social interaction, fitness, and functionality, according to Boyd.
It's also beneficial to remember that making an exercise regimen doesn't need a drastic, overnight adjustment to your way of life. It's preferable to begin cautiously with little, novel movements.
According to Boyd, "People usually enjoy how this starts to make them feel." "Then, as they gain strength, their desire to travel further increases. Movement stimulates other movements.
