Is Walking A Complete Exercise? Here’s What Experts Say

January 3, 2023

Is Walking A Complete Exercise? Here’s What Experts Say

Walking is a great way to burn calories without having to spend time exercising. In addition, walking helps improve cardiovascular health, bone density, and muscle strength.

According to the American Heart Association (AHA), adults who walk regularly can reduce their risk of heart disease by 30 percent.

However, walking isn’t always convenient. And sometimes, it’s even too hot or cold outside. That’s why you might want to try other types of exercises.

Here are some tips on walking to help you during all circumstances.

Is It Classed As A Complete Exercise?

A study published in the journal Circulation found that people who walked briskly for about 30 minutes each day had lower blood pressure and better insulin sensitivity than those who did less than 20 minutes of brisk walking.

But there are some caveats. People who already have high blood pressure or diabetes shouldn’t start exercising unless they see a physician first.

And if you’re overweight, don’t assume that just because you’re moving around that you’ll lose weight. Instead, focus on eating healthy foods, losing weight slowly, and getting regular physical activity.

Physical activity builds muscle strength and endurance and helps prevent obesity. Regular exercise can help boost energy levels and reduce stress.

But how much exercise does it take to burn calories? And what type of exercise works best for weight loss?

The answer depends on whether you are trying to lose weight or maintain healthy body weight.

If you want to lose weight, aim to increase your weekly physical activity level by 10% every week. This could mean taking the stairs rather than the lift, doing some gardening, dancing, or playing sports.

However, if you’re aiming to maintain healthy body weight, you’ll need to make sure you’re getting enough physical activity.

Aiming to lose 5 kg over six months requires about 2 hours of moderate-intensity aerobic activity per week.

You don’t need to spend long periods of time exercising – even just 15 minutes of brisk walking five days a week can improve your health.

What Are The Benefits Of Walking?

Walking is one of the most common forms of exercise, but did you know that there are plenty of ways to incorporate it into your daily routines?

Studies show that even short walks can improve your mood, increase productivity and help you think creatively.

In fact, one recent study found that walking increases creative output by an average of 60 percent.

This isn’t surprising, given that divergent thinking – the ability to come up with novel solutions to problems – is often associated with being open to new experiences and taking risks.

Another study published in the Journal of Environmental Psychology found that people who walked around campus during lunchtime had better memory recall than those who didn’t. Why?

Because while we might spend hours studying for tests, we tend to forget about what we learn over time. But getting out of the classroom and moving around helps us remember things like names and faces.

And according to research conducted by psychologists at the University of California, San Diego, a 10-minute walk could be just as effective as a 45-minute session at the gym.

The reason? Our brains aren’t always engaged in a single task, and sometimes they need a break to relax and let loose.

In fact, scientists say that walking allows our minds to roam freely, promoting a mental state conducive to creative insights and “ah-haha!” moments.

So next time you feel anxious or stressed, take a quick stroll outside and see how it affects your mood. You may find yourself feeling calmer and more focused in no time.

Walking is one of the best ways to improve your health. Not only does it burn calories, but there are plenty of other reasons why you should take regular walks every day.

This infographic explains how walking boosts your brain power, helps you sleep better, reduces stress, improves mood, increases productivity, and even lowers blood pressure.

How To Utilize A Walking Workout

Walking is one of the best ways to lose weight and keep it off. But unless you’re doing something specific during your walks, you could be wasting precious minutes of your day.

If you want to maximize your fitness gains and improve your overall health, you’ll need to make sure you’re getting the most out of every step you take.

And while treadmills offer a lot of conveniences, they don’t always provide the best workout.

The key to getting the most out of your treadmill workout is adjusting the speed and incline settings. By doing so, you’ll increase your calorie expenditure while simultaneously challenging your cardiovascular system.

If you’re looking to lose weight, try increasing the incline setting. This will force you to work harder, thus making sure you burn more calories during each workout.

If you want to build muscle, decrease the incline setting. Doing so will allow you to focus on building strength without having to exert yourself too much.

Of course, you don’t necessarily have to use the treadmill exclusively. For example, you could alternate between walking and jogging.

Or, you could even do a combination of both exercises. When you combine cardio and resistance training, you’ll improve your overall fitness levels.

Replacing Your Sneakers For Walking

If you’re looking for some guidance on how often you should buy new running shoes, we’ve got you covered. In fact, there are several different factors that go into determining whether it’s time to swap out your old kicks.

The good news is that the process isn’t too complicated. You just need to know what makes up each category.

The best way to determine how often you need to buy new running shoes depends on several variables.

You want to make sure you’re getting enough support and cushioning, but you don’t want to spend too much money, either.

Even if you don’t track how many miles you run every day, there are still ways to tell if your sneakers are about to fall apart. If you see excessive flexibility in the front part of the shoe, that could mean it needs to go.

You can twist the shoe around and see if it bends easily. If it does bend easily, we suggest trying a different brand or model.

If it doesn’t, however, it might just be a matter of time before your shoes give up the ghost.

Final Thoughts

There are plenty of reasons why people choose to walk instead of jog. Some prefer the lower impact of walking over the higher impact of jogging.

Others like the idea of being able to stop whenever they feel like it. Still, others enjoy the social aspect of walking with friends or family members.

Whatever your reason, walking is an excellent form of exercise.

It burns fat, builds muscles, improves cardiovascular health, and helps you maintain a healthy weight.

And, as long as you keep things simple, you shouldn’t have any trouble finding something that works for you.

Return to Resources Page


Recent news

Run, cycle or walk and earn awesome medals


Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.


Be the first to hear about our exciting virtual running and virtual cycling challenges, medals and awards

Motivation Mode

Download our app and try our challenges for FREE