Why Walking Is a Better Workout Than You Think

When I tell you to imagine a great workout, what do you think of? Probably something intense like running, weight lifting, maybe something with burpees in it. Few people imagine walking. However, that’s a mistake. Walking is an incredible workout. Indeed, it’s no coincidence that rates of obesity are considerably lower in more walkable cities. Plus, walking is versatile, low-cost, low-impact, and benefits our mental health and cognition.

In this post, I’ll discuss why walking is such a great workout. I’ll also go over the non-health benefits of walking and how to start a walking practice and make the most of it. By the end, I hope you feel inspired to add a walk to your workout routine. Or, if you don’t have a workout routine, I hope you feel empowered to use walking as a great way to get in daily exercise.

Why Is Walking an Effective Workout?

When it comes to working out, there are a lot of different ways to assess what an “effective” or “efficient” workout is. For example, you might say that whatever workout creates the most calorie burn in the least amount of time is the most effective. In that case, running, jump roping, and high-intensity interval training (HIIT) are among your best bets.

Alternatively, you might argue that the exercise that produces the most amount of calorie burn in the long-term is the most effective. For this, strength training exercises move up the list. That’s because strength workouts turn on your fat burning cells and they stay on long after your workout. As a result, strength training plays an important role in weight management.

Another way of thinking about effectiveness is based on the amount of effort you put in. In other words, what exercise burns the most fat and calories for a given amount of effort? This is where walking really shines. Walking actually burns a higher percentage of fat than high intensity exercises for a given level of effort. For example, 25 minutes of running and 1 hour of walking involve similar levels of effort. However, that 1 hour of walking will tend to burn more fat.

Plus, many people find walking more enjoyable than high-intensity forms of exercise. For these individuals, a walking workout routine will generally be easier to stick with than other forms of exercise they enjoy less. Consequently, I would argue that truly the most effective exercise is the one that you will stick with in the long-run and do the most frequently.

Health Benefits of Walking

Luckily, walking comes with a ton of health benefits. One of them is the fat burning power I mentioned above. To burn fat, we need oxygen. There’s a reason we call it “burn.” Just like a fire needs oxygen, so too does our body need oxygen to burn fat. We actually exhale fat! Crazy, I know!

That means when we’re totally breathless from high-intensity exercise, our body isn’t burning as much fat. Rather, our bodies burn progressively more carbs and less fat the more breathless we get. To get in the fat-burning zone, you ideally want to be exercising at a level that’s somewhat strenuous for you, but where you can still talk. For many people, walking is a great exercise to get in that fat-burning zone. If walking on flat terrain doesn’t quite get you there, try fast-walking, walking in a hilly area, doing stairs, or hiking.

Walking even turns down the effects of obesity-promoting genes! It can therefore promote a healthy weight through a variety of pathways.

Aside from walking’s fat-burning benefits, it also helps strengthen muscles, joints, and bones. Walking improves blood flow and lubricates joints. Plus, the repeated impact of walking creates minor stresses in bones that helps them build back stronger. However, walking is lower impact than many other types of exercise. As a result, it’s a great, relatively low-impact activity that can prevent future injury.

Studies show that walking also reduces your chances of getting sick and reduces the time you spend being sick when you do, for example, catch a cold. Researchers even found that walking reduces your risk of breast cancer!

Other Benefits of Walking

Walking has benefits outside of those for your health. For example, it’s a great way to get out in nature. Spending time outside is linked with tons of benefits, from improving your mental health to lowering your risk of illness to improving sleep to boosting problem-solving abilities. Exercising outside is also generally more fun than exercising inside. Consequently, people are more likely to stick with an outdoor exercise routine.

Additionally, walking is a perfect social activity. Socialization is so important for our health and wellbeing. Those with close friendships live longer, healthier lives than those who do not have close friendships and/or who do not socialize regularly.

Walking is one of my favorite activities to do with friends because it allows for great conversation. At the same time, you get in incredible exercise. Plus, your friends can serve as accountability partners and make exercise feel fun rather than like a chore. If you have trouble making time to socialize and/or work out, combining the two is a great option.

Researchers even found that walking improves creativity! Specifically, researchers asked participants to brainstorm new ideas. One group did so while walking and one group did so while sitting. Multiple experiments found the same thing: participants who walked came up with more novel ideas than those who sat. I’ve found this in my own life as well. Whenever I’m stuck on a problem, I walk around my home or, more ideally, take a walk outside, and usually I think of an answer or at least a pathway to explore.

Consequently, walking comes with a myriad of health benefits. It also provides an incredible opportunity to socialize, get out in nature, and get our creative juices almost literally flowing.

How to Get Started

The great thing about walking is that it’s easy to get started. All you need is a pair of comfortable shoes and a place to walk. The latter is unfortunately more difficult in some areas than others. I love using AllTrails to find good spots to walk or hike in my area. You can also open Google Maps (or any map app) and look for green spaces near you. Pro tip, also do a Google news search of the park if you have any safety concerns. When I moved to a new neighborhood, I checked for news coverage on my local parks before going on any solo runs.

For those who are starting their exercise journey, try walking on flat ground and sticking to 1-2 miles (or whatever you feel comfortable with). And make sure to talk with your doctor if you have any health concerns before starting a new exercise routine. As you get in more practice, try walking longer, faster, or over more hills to amp up the challenge.

Also be safety conscious. Be aware of your surroundings. If you’re walking with ear buds, try keeping the volume at a level where you can still hear traffic and other nearby noises. I like bringing my Birdie alarm as an extra precaution. You can also bring along a friend for both the social benefits and the safety benefits of another person!

Final Thoughts on the Benefits of Walking

Walking comes with so many health and even social benefits. Plus, it’s easy to get started, relatively inexpensive, and great for those starting (or restarting) their fitness journey.

If you’re in a rut fitness-wise, I highly recommend planning some walks with friends (or even planning phone calls with friends on your walks). Or you can plan walks in areas you’ve never been before. You might find that walking is the perfect way to get in daily movement while enjoying the process. And, with the weather improving, there’s no better time to start!

I hope you learned new things about walking and feel inspired to walk in your local area! If you do, let me know how your walks go in the comments! Or if you have a favorite place to walk, tell me about it! My favorite spot to walk in my new neighborhood is a forested trail around a nearby golf course.

If you enjoyed this post, please consider liking, subscribing, or sharing with others. It’s always a huge help! Interested in related content? Check out my posts on how to start running, 10-minute workout routines for beginners, resistance band workouts (+ free printable!), how to burn fat efficiently, and the best wedding diet and exercise plan to empower you.