You’ve probably heard about “hot girl walks,” but have you come across “Japanese walking”? This form of interval walking training gained attention from a 2007 study in Japan, which highlighted its benefits for countering age-related declines in muscle strength, peak oxygen uptake, and blood pressure. A more recent study in July 2025 demonstrated that prefrail and frail older adults who increased their walking cadence by just 14 steps per minute saw a 10% increase in their mobility and endurance during a 6-minute walk test. Given these insights, you may be curious whether walking qualifies as genuine exercise. The consensus among personal trainers and health experts is a resounding yes.
Experts from various fields affirm that walking is a bona fide exercise. For instance, Dr. Sergii Putsov, a certified personal trainer, emphasizes that merely walking for 30 minutes daily can significantly reduce risks of cardiovascular disease and dementia. Licensed clinical social worker April Crowe notes that walking in natural settings positively influences cognitive functions and can serve as a therapeutic practice. Beyond heart health, the Mayo Clinic has identified multiple additional perks like enhanced muscle endurance, lower blood pressure, and better immune support. Notably, a meta-analysis published in the “Journal of Physical Activity and Health” reported that brisk walking can lead to clinically significant reductions in waist circumference and body fat, making it an effective option for weight management.
Walking isn’t limited to just generating health benefits; it can also be strategically incorporated into a varied fitness regimen. Many exercise enthusiasts use walking as a warm-up before transitioning to jogging or cycling. Personal trainer Gregor Parella points out that brisk walking minimizes joint impact compared to jogging, making it especially suitable for those who might struggle with high-impact exercise. A 2019 study found that faster walking correlates with lower mortality and cardiovascular disease risks. The US Department of Health and Human Services supports walking as a viable form of exercise, recommending at least 150 minutes of moderate-intensity physical activity weekly, which can include brisk walking at speeds between 2.5 mph to 4 mph.
Walking offers extensive health benefits, including improved sleep quality, reduced type 2 diabetes risk, lowered blood pressure, enhanced balance, and decreased cancer risk. A small 2020 study showed that increasing daily steps led to better sleep quality, while the American Diabetes Association suggests that 30 minutes of walking each day might help regulate glucose levels. Furthermore, research indicates that regular moderate walking schedules can lead to reductions in blood pressure metrics. Walking strengthens lower body muscles, thereby bolstering balance, which is particularly crucial for older adults. Some research even suggests that women who walk at least seven hours per week may lower their risk of breast cancer.
To advance your walking routine and break through plateaus, consider strategies to intensify the experience. Increasing walking duration in increments or boosting pace can significantly enhance calorie burning. Adding wrist or ankle weights can provide extra resistance, and alternating pace during your walk (as in interval training) introduces new challenges. Exploring inclined terrains or even retro-walking (walking backward) can elevate the exercise’s difficulty.
Maintaining motivation during your walking journey can be tricky, but simple tactics can help. Many individuals find that listening to music or podcasts enhances the experience, making time pass more quickly. Setting realistic goals and tracking progress can foster a sense of accomplishment. If walking alone feels isolating, consider joining a walking group or partnering up with a friend to bolster accountability and make the activity more enjoyable. Exploring new routes or walking in different settings can keep things fresh and exciting, while sunlight provides a natural mood boost through increased vitamin D intake.
Before hitting the trail, it’s crucial to prioritize safety. Always carry water, especially in warm conditions, and wear proper shoes to avoid injuries. Inform someone of your route, wear reflective gear if walking in low-light conditions, and stick to sidewalks when available. Planning your route ahead of time can prevent mishaps, and carrying a phone ensures you can reach help if needed. Walking may seem straightforward, but being prepared enhances both your safety and enjoyment during this rewarding form of exercise.
