Do you feel walking is enough?

[Wonton]

Hi there.

My preferred form of exercise has always been walking. No wonder I bought a fancy pedometer, eh?

Anyways, I was wondering if anyone ever feels....like it's kind of wimpy...? I mean, when I hear people say "I go to the gym!" or "I'm a runner!" I always feel so silly saying "I try to walk 15,000 steps a day". It almost feels like such a firm disconnect that I doubt they even think I'm exercising.

I dunno. Maybe they're right. Hell, maybe it's all just in my head.

Let me know your thoughts!

[MikeBuck]

Walking is a great form of exercise.  You don't suffer from runners problems from the constant pounding but get the exercise that helps drop the pounds.  I walk or hike at least three to four times a day (just finished my morning break and a 15 minute walk).  The fitbit is a little addictive.  My first day I hit 10,000 steps, went on to 15,000 the next day, and then went on a hike on the third so I coould pass the 20,000 mark.  My high in my three weeks was 27,000.  But walking is not everything.  I can walk forever but never lose a pound unless i get my eating in control.  Which has been my biggest problem.  I dropped the potato's and bread, eat a lot of lean protein, and have at least 6 servings of fruits or veggies.  Down 32 pounds in the last 3 months.  If I can get in shape anyone can.  Don't doubt yourself.  That is what stops any progress.  Make a simple goal, attain it, and then make another goal.  It becomes fun.  Changes your perspective.  I would end with good luck but that is meaningless because there is no luck involved.  Just do it.  Keep us informed on how you are doing. 

[ebgordon]

I used to feel like it wasn't enough until I learned about NEAT (Non-Exercise Activity Thermogenesis).  To be honest: I do love wearing a heart rate monitor and seeing how many calories I burned during exercise.  It's a number that I can use in conjunction with my calorie allowance for the day to know where I need to be to lose weight.  However, on weekends?  I'm not as adamant about "formal" exercise.  I walk the dog, we go to the park -- all sorts of active things that get me to my step count without requiring me to "work out."  I know I burn about 75 calories per mile I walk (based upon my fitness), so I just use that number as a ballpark and try not to let it bother me much.  Just know that staying active IS having a positive impact on your body, and it IS enough!  You don't have to work out harder to see results -- you just have to make good choices.  

[josephz2va]

For a time, I was doing walking only but my body got used to walking and no fat shredding. I switched to using the Elliptical and selecting HR Interval Training. My fat burn started to drop everyday that I exercised on the routine. The lowest my score has gotten to was 15% from 23% in less than a week.

[betpchem · Accepted solution]

Those are good questions. I've wondered that myself. I think walking is a fantastic exercise, and in some ways better for your body than running. I do think there needs to be a little muscle-building in there, too, though. I do go to the gym for that, but there's also plank and resistance bands and other things to do at home. Though I am resentful of the time I spend exercising that does not give me more steps. 🙂

[MikeBuck]

I hit a wall a while back and started weight training and it made a huge difference.  But when you first start I don't think it is that necessary.  Weight training causes your body to burn calories longer after you stop than basic arobic.  In fact, I picked up a part time job tossing bags at the airport just to force myself to get some other exercise.  Has done me well. 

[Colinm39]

@Wonton There was an interesting TV doco shown in Melbourne a few days ago and part of it covered the booming Gym industry and why people go there. 

You will get an interesting perspective when you google.... Why do people go to the gym? 

[amypatterson78]

i think it depends on the individual.  Does walking give you energy to face the day? Are you losing weight or are you just trying to maintain your weight? if you are happy with just walking than just walk.  Only you know what is working for you. Even by walking you are more active than a lot of people out there. However if you are not getting the results you are looking for than maybe it is time to add some variety to your routine and remember what you eat matters a whole lot too. Have fun walking!!!!

[Heybales]

It can be great to start out with.

And eventually you'll be able to walk faster and farther for exercise - time will likely be limiting factor.

At that point, if you keep losing weight, you will no longer be burning as many calories in same amount of time. Put on a weight vest to weigh the same though, and you will. But outside that solution, the following applies.

Since it's now easier on the heart and lungs to move that pace and you can't go faster, it's actually easier on them - less of a workout.

You might equate it to squating. You increase weight up to 135 lbs on the bar, and then stop there.

Well, if you lose 50 lbs, you are now actually squating less total weight.

Your muscles will match the load given to them - in that case you'd lose muscle strength and muscle if you were in a diet.

With walking same thing applies if you lose weight, you'll need less muscle, less heart/lung use, and you will actually degrade in cardio fitness and muscle used.

[Jabrat]

So much more than stepping - it's Zumba - it's exercise - it's hiking - it's biking - it's power walking - it's rebounding - it's swimming - it's walking - it's running - etc. - I could go on and on - mix it up - consistency is key !!

[Ash_R]

I feel like walking is a great starting point but personally I think diet is more of a determining factor in health and weight. I also think weight lifting / muscle building exercises are really important. 

But for me walking is the easiest thing to be really consistent with and that's a big deal when it comes down to people who aren't consistent in watching what they eat or making themselves go to the gym. It's easy to make excuses not to do other things but it's harder to make an excuse not to go on a short walk at least once a day. So walking can get someone into that healthier mindset and get their body moving so eventually they might want to challenge themselves to do more.

[Jherome]

If you combine everything that everyone said, there are 2 common elements in there.

1. Diet is a big deal - I am no dietician but this works a ton for me. However, just like anything else, it works to a point since your body gets used to it.

2. Different types of excersize - You are spot on to ask the question, is walking enough. If you went from sitting in front of the computer all day and only walking to get to and from the kitchen, bedroom, bathroom, etc. and averaging only 2000 steps a day, then YES, walking is enough to make a difference. Once your body however gets used to now walking 4000 steps or 6000 steps or whatever. Then it becomes less and less effective. The best way for me to put it is this. If you are not an active person today and you go for that very first run. Be it 1 mile. Once completed, your brain says "HOLY SMOKES THAT WAS HARD!" But with a little bit of training, its no longer hard. May even be easy. Your body has now acclimated to your workout and you have to now further challenge above your 1 mile run.

So if you look it up... endless amounts of info on cross-training, muscle confusion, etc. etc. etc. I guess they had to call it something. I agree with all of it because it all sums up to one thing... Challenge Yourself!

I also wanted to comment on the whole "I am a runner" that everyone tells you. Don't let that intimidate you. Most people say they are runners when they in fact are merely joggers. Nobody wants to be a jogger as it has a bad ring to it. In fact, I would classify myself as a fast jogger or slow runner. I am technically only running when I am hitting an 8 min. 30 sec. mile pace. Believe me, I feel like I am running then. Now a lot of people will argue with me that if they are sweating and working hard, they are running. My simple response is this. If you get a Garmin and you start tracking your "runs." If you take a good look at the Garmin tool, they have preset speed zones starting with Speed Zone 1 as a slow walk, Speed Zone 6 is a Fast Jog, 7 is slow run and 8 is Run. So there are some guidelines out there that we can choose to ignore or follow. Again only speaking for myself, I am certainly a slow runner but most of the time, I am a jogger working up to be a runner.

[Heybales]

I think jogging and running are better defined by the purpose of the workout.

You go out easy because this is intended to be a recovery workout, not a normal hard one - jogging.

You go out at pace you can maintain for the length of run you are doing, and couldn't do much more - running.

The other cute definition I saw that is true - joggers keep jogging in place at stop lights while waiting, runners wait standing or stretching.

[Jherome]

I knew bringing up running vs. jogging tends to stir the pot a little. Maybe the better response I have to this thread is that Wonton should not be intimidated by all the people that say that they run. Reason being is that they are not all runners. Some are joggers that lump themselves as runners as in if you are not walking, you must be running. Wonton can start jogging as well aka slow and steady run to ease into it before she takes on a full on run. To me there are varying degrees between walking and running. My old High School coach would never let us walk between running drills. He would always make us "shuffle" to keep our heart rates up in between running drills.

[Jabrat]

Challenge yourself is right - took me a year but I lost 50 pounds !! I think walking is not enough - I have incorporated weights now because I am ready for weights now - but it depends what you mean by walking and what intensity too - do you mean 10000 - I think you need to walk and burn at least 2500 calories - that was the trick that started my weight loss in addition to portion control with Weight Watchers counting of points

[NY2TX]

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@Wonton wrote:

Hi there.

My preferred form of exercise has always been walking. No wonder I bought a fancy pedometer, eh?

Anyways, I was wondering if anyone ever feels....like it's kind of wimpy...? I mean, when I hear people say "I go to the gym!" or "I'm a runner!" I always feel so silly saying "I try to walk 15,000 steps a day". It almost feels like such a firm disconnect that I doubt they even think I'm exercising.

I dunno. Maybe they're right. Hell, maybe it's all just in my head.

Let me know your thoughts!

---

My answer is that it all depends (on what type of walking you are doing) PLUS diet is a critical companion if you're trying to lose weight.

A "stroll in the park" might be fine to build up the FitBit steps, and could be fine for alot of people.  But for me, more aerobic walking is exercise.  For example, this morning, I walked 6.52 miles in 1:39:30, doing 12,155 FB steps and burning 1018 FB calories (note that according to my Runkeeper I actually burned 902 calories but that doesn't factor in the BMR calories).  Since Sunday through right now, I've walked a total of 91,722 steps, a total of 32 miles and burned 18,156 FitBit calories (consuming 9,125 estimated calories - there are a few hot dogs in my near future though ).

Everyone has and does their own thing.  Mine is exercise and hard walking to get into shape, lose weight, and convince my Doctor to take me off of my blood pressure and cholesterol meds.

PS: I'm 65 and have lost 32 pounds since March 23rd.

[Manticone · Accepted solution]

15,000 steps averages out to 7.5 miles or thereabouts. That's not bad. Not at all 🙂 Not as consistent exercise. No, it's not as high impact as running, but I am a sorta-ex-runner that had to stop abruptly after knee ligament injuries. So I think walking is a wonderful all around exercise (esp. for those healing from injuries). 🙂

Don't discount 15,000 steps!

[LewWagner]

Back when I was younger, I used to run every day and loved doing it.  When I got way overweight (like 300 lbs +), and got "religion" again, I couldn't run because the weight was too much for my knees and feet.  Now that I'm down under 200, I'm starting to jog.  I find that running burns lots more calories for me than walking.  My biggest problem to running now is my flab on my belly flapping around as I run.  It's actually tugging at my muscles and such making them sore.  Does anyone know of a good running "Spanx" sort of midriff thingie that one can wear to keep the skin and loose remaining soft fat from moving around during jogging?

Lew

[LaTonya]

I'm a walker. I'm annoyed by the notion that walking is wimpy. Some walkers and I'm not talking the power walkers, out do plenty of the poor souls I see pitfully 'jogging' down the street. And as someone mentioned, depending on your weight and other health issues, running is not ideal for more people than who opt not to run for exercise.

Walking can be challenging, fun and aid in improving or maintaining health. Like anything else, you have to find ways to keep the body working. With any cardio exercise, your body will become acclimated to the effort.

As mentioned, I like to incorporate HIIT routines into my walking or treadmill workouts. I change routes and terraine and pace to keep my walking in active and effective.

[LaTonya]

The original OP doesn't say if weight loss is the goal. Or am I missing something? Nor does it say if developing lean muscle the aim.

Wonton, is walking enough for what result?