Walking is often praised only as exercise about someone. Whether you are recovering from an injury, starting your fitness trip, or just want to be more active, health professionals often recommend walking as a permanent and accessible way to stay fit.

But in recent years, some experts have questioned whether walking alone is enough to maintain long -term health, especially when we face age or complex fitness needs.

Walking is simple and has many benefits

More than the means of reaching just one place to another, walking is a powerful, low -effect physical activity. No special equipment and minimum effort are required to start it. Simplicity is actually what makes it so attractive.

“Walking, it is one of the easiest forms of physical activity to adopt. It helps to strengthen bones, improve the combined mobility and promote better flexibility. It also attachs the muscles around the joints, offers additional aid and stability,” Dr. Apoorva Dua said, sports injury and joint replacement specialist in the Indian spinal injury.

The 2023 meta-analysis published in the British Journal of Sports Medicine has shown that running at a fast pace of just 11 minutes a day can reduce the risk of heart disease, stroke and some cancer.

A study dated another 2021 at the Jama Network Open found that those who used to run at least 7,000 per day was 50 to 70% of the early death compared to the low -run.

Even small matches of walking can be effective. A study published in the journal of the American College of Cardiology found that a 15 -minute walk could provide cardiovascular benefits as a five -minute walk.

But walking alone is not enough

Despite its many advantages, experts take precautions that there are limitations of walking, especially when in separation, without any additional diet.

For early or seller (passive) individuals, walking can begin to improve blood circulation, mobility and mental health. However, as you progress in your fitness journey, your body demands more to stay strong and functional.

“Walking helps with the health of the heart and lungs, but it does not provide enough resistance to prevent muscle loss or decline in age -related bone density. You require strength training to maintain those aspects of health,” from Physiotherapist Neha Kumar, Prosia Asia, explained.

Both the World Health Organization (WHO) and the American Heart Association recommend a medium-torn aerobic activity of 150–300 minutes each week. They also insist on the need to strengthen muscles at least two days a week, some do not fully address.

The 2024 report by Dalberg Advisors and Sports and Society Accelerator (SSA) showed that 155 million Indian adults and 45 million teenagers have not met physical activity guidelines. People who engage in some activity have the majority to walk only.

Global managing partner of the Debberg Advisors Gaurav Gupta said, “About 59% of active Indians are not doing any power-making exercise,” saying, “It becomes more problematic as people’s age. It becomes more problematic as people become more problematic.

What is a very moving thing?

While walking reduces the risk of injury, it is not completely free from damage. Overwocking, especially in poor shoes or with poor posture, can give rise to joint stress and muscle strains, especially in older adults.

Dr. Dua said, “Using Warne-Out Shoes or maintaining a bad posture during a walk can put inappropriate stress on the knees, hips and lower back. Always listen to your body, take a break when needed, and change the shoes regularly to avoid over experiments.”

What to do if walking is not enough?

For many people, walking sounds like an enough exercise diet, but this mentality can be misleading. Walking alone does not build muscle, improves core stability, or improves the balance of the train, which becomes more important with all ages.

By the time we collided with our 40s, our muscle mass naturally begins to decline, a process known as Sarcopenia. The best way to combat this is through resistance-based exercises.

A 2021 study published in age and aging showed that resistance training improved strength and physical work in older adults, even with limited mobility. These exercises include lungs, push-ups, squats and bicep curls between ohies.

Resistance or strength training means using outer weight or your own body weight. This does not mean that you need to hit the gym every day.

Bodyweight movement such as squats, lungs, and planks, or resistance band workouts, all can be made at home and provided adequate benefits. According to scientific data reviewed by Britain’s health agency, Public Health England, there are ball games, racket sports and dancing other pleasant ways to improve coordination and agility.

Physiotherapist Kumar said, “You can practice with flexibility routine and balance exercise -these activities ensure your overall functional fitness, not only heart health.”

So, is the overrated running?

Not at all, but it is often over-relief.

Walking is an excellent early point and a lifelong habit should remain. Its benefits for mental health, heart health and mobility are undisputed. But this is not a size-fit-all solution, especially for specific fitness goals, aging bodies or people with old health conditions.

Covering other forms of physical activity along with walking is the key to a balanced, long-term fitness plan.

Dr. Dua reported that there is also a role for people with conditions such as osteoporosis or arthritis, but it should suit and complement the work of strength and stability.

Finally, walking is not overrated. This is misunderstood. This is not the ultimate goal, it is the foundation.