Walking: Is It Enough?

Is walking enough to keep you strong and healthy? If you're part of a walking group or tracking your 10,000 steps every day, you might wonder if this popular exercise routine is all you need. While walking has its benefits, the truth is that for most women, it’s only part of the picture.

The State of Women’s Fitness

The data doesn’t look good: women are falling short of meeting physical activity guidelines, and the health implications are serious. Only 22% of women aged 35–49, 17% of women aged 50–64, and 10.8% of women over 65 meet the recommended guidelines for aerobic and muscle-strengthening activities.

It’s time to change that.

You have a fresh year ahead of you. The choices you make today will determine how healthy, strong, and energetic you feel in the years to come. Will you choose to reverse the aging process or let it speed up?

Walking: Pros and Cons

Walking is one of the most popular forms of exercise—and for good reason. It’s accessible, easy to start, and requires no special equipment. But is it enough to achieve your health and fitness goals? Let’s break it down.

Pros of Walking

• Easy to Start: You can step outside and start walking anytime—no gym required.
• Great for Stress Relief: Walking triggers your parasympathetic nervous system, helping you de-stress.
• Improves Blood Sugar: Especially when done after meals.
• Adds Extra Movement: Helps prevent long periods of being sedentary.

Cons of Walking

1. Doesn’t Build Muscle Mass: Walking doesn’t create the muscle strength needed to maintain bone density or slow age-related muscle loss. Strength training is essential for this.
2. Limited Joint Mobility: Walking doesn’t move your joints through a full range of motion. Joint stiffness and mobility loss can make daily activities—like squatting, climbing stairs, or reaching—much harder over time.
3. Repetitive Motion Risks: High repetitions (like 2,000 steps per mile) can strain weak joints or misaligned muscles, leading to overuse injuries like IT band pain, plantar fasciitis, or hip bursitis.

What’s the Solution?

Walking is fantastic as a secondary form of exercise. But if you want to stay strong, mobile, and pain-free, strength training should be your primary focus. Strength training builds muscle, improves joint mobility, and supports your overall health in ways that walking alone cannot.

How to Start Strength Training

• Begin slowly and ease into it.
• Start with bodyweight exercises.
• Focus on full-body, functional movements that mimic everyday activities.
• Prioritize exercises that use full ranges of motion.
• Gradually progress to avoid plateaus and keep challenging your body.

Ready to Jumpstart Your Fitness?

If you’re ready to go beyond walking and take control of your health, my Jumpstart 30 program is the perfect place to start. This 30-day program introduces you to simple, functional strength-training routines that:

• Build muscle and boost your metabolism.
• Improve joint mobility and flexibility.
• Help you feel strong, confident, and pain-free.

Make this year the one where you invest in your health. Click here to join Jumpstart 30 today and take the first step toward becoming your strongest self.

https://baliston.com/blogs/blog/how-does-your-range-of-motion-impact-your-quality-of-walking?srsltid=AfmBOoo4z6VpbeXrBQc02ZFRruIPlF6WUIrs-PlrhfX5j1O_WHD8TnSb

https://www.cdc.gov/nchs/products/databriefs/db443.htm

https://www.cdc.gov/mmwr/volumes/71/wr/mm7118a6.htm