Walking - An Underrated Form of Exercise

Why Walking Is the Most Underrated Form of Exercise

In a culture obsessed with high-intensity workouts, smart gyms, and fitness apps promising rapid transformations, walking has quietly remained in the background—simple, accessible, and often overlooked. But make no mistake: walking is one of the most powerful and underrated forms of exercise we have.

1. It Aligns With Any Fitness Plan

Whether you are sedentary and are looking to start being more active or you are already on a structured plan of progression, walking can be incorporated into your daily routine. Depending on your fitness level we might classify walking under Heart Healthy (40-60% MHR), Fitness Zone (60-70% MHR), or as part of your Aerobic Endurance (70-80% MHR) cardio prescription [MHR=Maximal Heart Rate, an estimation of your maximum heart rate based on age and/or resting pulse]. Consult with a qualified trainer to find out where you would fall in those categories.

2. It’s Incredibly Accessible

One of walking’s greatest strengths is its accessibility. You don’t need a gym membership, fancy gear, or a specific fitness level to get started. Whether you’re young or old, athletic or sedentary, walking can be tailored to your pace and ability. It’s a zero-barrier entry point to movement that almost anyone can do.

3. Surprising Health Benefits

Walking regularly has been linked to lower risks of chronic diseases like heart disease, type 2 diabetes, and some cancers. It improves cardiovascular health, strengthens bones, and supports joint mobility. Mental health also gets a boost—studies show walking reduces symptoms of anxiety and depression, enhances mood, and increases overall cognitive function1,2,3.

4. It Encourages Mindfulness

Unlike high-energy workouts that require full focus, walking creates space for reflection and mindfulness. A simple stroll through nature or even around your neighborhood can be a moving meditation, grounding you in the present moment and offering a break from digital distractions.

5. It’s Easy to Incorporate into Daily Life

Walking doesn’t need to be scheduled like a gym session. It can be built into your day: walking to work, taking the stairs, doing walking meetings, or simply strolling after meals. These short, consistent bouts of movement add up and contribute significantly to your overall health.

6. It’s Sustainable and Injury-Friendly

While high-intensity exercises can lead to burnout or injury, walking is gentle on the body and sustainable over a lifetime. It helps maintain mobility, especially as we age, and is often recommended as part of recovery from injuries or illness.

7. It Builds Consistency

Because it’s low-impact and doesn’t require recovery time, walking encourages consistency. It’s easier to commit to a 20-minute daily walk than to a punishing workout routine. And consistency—more than intensity—is the key to long-term health.

Conclusion

Walking may not be flashy, but its simplicity is its superpower. In a world that often equates fitness with extremes, walking reminds us that health doesn’t need to be complicated. It’s time we give walking the respect it deserves—not as a fallback, but as a foundational habit for a healthier, happier life.

1 Zijun Xu et al, The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis, JMIR Public Health Surveill. 2024 Jul 23

2 Bruno Bizzozero-Peroni et al, Daily Step Count and Depression in Adults

A Systematic Review and Meta-Analysis, JAMA Netw Open. 2024;7(12)

3 Suh-Jung Kang et al, The Beneficial Effects of Cognitive Walking Program on Improving Cognitive Function and Physical Fitness in Older Adults, Healthcare (Basel). 2021 Apr 5;9(4)