Ill effects of overwalking: Why it may not be enough to stay fully fit

Yes, walking helps, but walking can’t do it all. While walking remains a fundamental exercise, it may not be sufficient on its own for complete fitness, particularly as people age. A 2023 meta-analysis in the British Journal of Sports Medicine revealed that 11 minutes of daily brisk walking can reduce the risk of heart disease, stroke, and certain cancers, while experts emphasize the need for additional strength training exercises for optimal health benefits.

Walking is widely recognized as a low-impact physical activity that requires no special equipment and minimal effort to begin. Its accessibility makes it an attractive option for people starting their fitness journey or recovering from injuries. Walking is one of the easiest forms of physical activity to adopt. It helps strengthen bones, improve joint mobility, and promote better flexibility. It also engages the muscles around joints, offering additional support and stability.

A 2021 study in JAMA Network Open demonstrated that individuals who walked at least 7,000 steps daily had a 50 to 70% lower risk of early death compared to those who walked less. Research published in the Journal of the American College of Cardiology found that 15 minutes of walking could provide similar cardiovascular benefits as five minutes of running.

Walking has limitations when done without additional exercises. While it benefits beginners and inactive individuals by improving blood circulation, mobility, and mental health, the body requires more diverse activities for overall fitness. Walking helps with heart and lung health, but it doesn't provide enough resistance to prevent muscle loss or age-related bone density decline. You need strength training to maintain those aspects of health.

The World Health Organisation and American Heart Association recommend 150-300 minutes of moderate-intensity aerobic activity weekly, along with muscle-strengthening exercises at least twice a week. A 2024 report by Dalberg Advisors and Sports and Society Accelerator revealed that 155 million Indian adults and 45 million adolescents don't meet WHO's physical activity guidelines.

Roughly 59% of active Indians aren't doing any strength-building exercises. This becomes more problematic as people age. Without strength training, muscle mass declines, increasing the risk of injury and poor balance.

Overwalking can lead to joint stress and muscle strains, especially in older adults using inappropriate footwear or maintaining poor posture. Using worn-out shoes or maintaining a poor posture during walks can put undue strain on the knees, hips, and lower back. Always listen to your body, take breaks when needed, and replace shoes regularly to avoid overuse injuries.

Walking alone cannot build muscle mass, improve core stability, or train balance. After age 40, muscle mass naturally declines through sarcopenia, which can be countered through resistance-based exercises.

A 2021 study in Age and Ageing showed that resistance training significantly improved strength and physical function in older adults, even those with limited mobility.
Resistance training options include bodyweight exercises like squats, lunges, and planks, or resistance band workouts that can be done at home. Ball games, racket sports, and dancing can also build strength while improving coordination and agility. You could also try flexibility routines like yoga and balance exercises along with walking. These activities ensure your overall functional fitness, not just cardiovascular health.

Walking remains valuable but shouldn't be the only form of exercise. While beneficial for mental health, heart health, and mobility, it needs to be complemented with other physical activities for a comprehensive fitness routine.