Primal Blog

Walking deserves more credit.

It’s accessible, inexpensive, easy to scale to your fitness level, and a simple way to incorporate more movement into your day.

But if your goal is to remain strong and capable as you age, walking shouldn’t necessarily be your entire exercise program.

Keep Walking

First, don’t stop walking.

Walk after meals.

Walk with your spouse.

Walk the dog.

Take walking meetings.

Go hiking.

Walking can be an excellent foundation for an active lifestyle.

Add Strength Training

Walking doesn’t challenge your muscles in the same way progressive resistance training does.

Strength training gives your body a different stimulus and can help maintain or build muscular strength.

Aim to regularly train the major muscle groups using exercises appropriate for your abilities.

Challenge Your Cardiovascular System

A leisurely walk and a cardiovascular workout aren’t always the same thing.

Depending on your current fitness, consider occasionally increasing your pace, walking hills, cycling, swimming, rowing, or using another activity that safely challenges your cardiovascular system.

Train Balance and Mobility

Your body also needs to move through different positions and ranges of motion.

Include mobility work and appropriate balance exercises alongside your walking and strength training.

Build a Complete Movement Routine

Instead of asking whether walking “counts,” think bigger.

A well-rounded routine can include:

Walking + strength + cardiovascular training + mobility + balance.

You don’t have to do everything every day.

Build these elements into your week.

Your future self may appreciate that you did.