Walking Is a Good Start, But Not the Finish Line
Walking is one of the most accessible and safest forms of physical activity. It requires no special training and can easily be incorporated into daily life — walking to the store, strolling during lunch, or getting off the bus a stop early. For seniors, people with disabilities, or those recovering from injuries, walking may be the only available form of movement.
However, despite its universality, walking has a significant limitation — it cannot replace a full workout. If your goal is to strengthen your heart, lose weight, or boost endurance, walking alone won’t cut it.
Intensity Matters
For exercise to be truly effective, it’s not enough to simply move — you must move with purpose and intensity. According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Walking at 5–6 km/h counts as moderate, but it doesn’t reach vigorous levels.
In other words, to reap benefits from walking, you have to walk a lot. For example, 30 minutes a day at least five times a week — and that’s just the minimum recommended amount.
Few Calories, Few Results
It’s a common myth that walking is an effective way to lose weight. While you do burn calories, it’s far less than most people expect. According to Harvard Health, a 70 kg person walking at 5.5 km/h burns about 298 calories per hour. That translates to just over 1,000 calories a week with daily 30-minute walks — roughly equivalent to losing one-third of a kilogram.
To lose weight at a healthy rate — 0.5 to 1 kg per week — you’d need to triple your walking time or combine it with more intense activities like running, swimming, or weight training.
What Should You Choose?
If you’re just starting your journey toward a more active lifestyle, walking is an excellent first step. It’s safe, fits into almost any schedule, and helps build the habit of movement. But if your goal is noticeable changes in your health and body, you’ll need to go further: increase your pace, diversify your activities, and alternate cardio with strength training.
Moderate and vigorous exercises have a stronger impact on life expectancy than walking — especially for middle-aged adults.
This finding comes from a study published in the British Journal of Sports Medicine.
