Low-impact activities like walking are having a moment – and for good reason

As dawn breaks over the streets of a bustling city, the rhythmic sound of footsteps echoes across the pavement. Thousands pour into parks, move along tree-lined sidewalks, and traverse winding trails. This isn’t merely a daily commute; it’s a moment where health and serenity converge through the simple act of walking. Once overlooked as a basic form of exercise, walking has emerged as a pivotal focus in health discussions, particularly highlighted in a 2023 study in GeroScience which notes its ability to boost aerobic fitness, decrease body fat, and reduce blood pressure in sedentary adults. In this ever-evolving fitness landscape, walking is being recognized not just for its popularity but for the scientific evidence that backs its numerous benefits.

Can Walking Actually Build Muscle?

While walking might seem like an innocuous way to stay active, experts suggest its abilities to develop muscular endurance should not be mistaken for muscle hypertrophy. “To build muscle, the human body must be continuously challenged through progressive overload,” explains Grace Horan, a certified exercise physiologist at the Hospital for Special Surgery. This means that solely relying on walking will not suffice to build significant muscle mass.

Walking primarily engages the body’s slow-twitch muscle fibers, which enhance muscular endurance rather than bulk. “To build muscle size, you generally need activities that recruit fast-twitch fibers through increased resistance,” Horan adds. The conventionality of walking might be appealing, but it lacks the external stress needed for stimulating muscle growth.

However, certain populations can still benefit. A 2024 study published in the International Journal of Behavioral Nutrition and Physical Activity suggested that regular aerobic exercise, including walking, can mitigate age-related muscle loss, making it a practical choice for older adults and those with sedentary lifestyles.

The Muscles You Work With Walking

Walking is a multi-muscle engagement exercise, targeting key groups including:

• Quadriceps: Essential for knee extension.
• Hamstrings: Plays a crucial role in knee flexion.
• Glutes: Vital for stability and propulsion.
• Calves: Aids in lifting the heel off the ground.
• Core Muscles: Important for maintaining posture.

As you walk, the interplay of these muscle groups helps stabilize the body and maintain efficient movement. According to Lindsey Bomgren, a certified personal trainer, “While walking does activate these muscles, one must integrate strength-training exercises to truly enhance muscle development.”

5 Tips For Building Muscle When Walking

To optimize your walking routine for muscle strength, consider these expert-backed strategies:

1. Walk on an incline

Paths with inclines activate more muscle groups compared to flat terrains. “Walking up a hill or steps engages your glutes and hip flexors more effectively,” Bomgren notes. For indoor workouts, functions like the 12-3-30 treadmill method or Stairmaster routines can lead to significant muscle engagement.

2. Use props to increase the intensity

Incorporating weights—through methods like rucking—can elevate your muscle engagement. “Weights challenge your muscles more effectively during walks,” offers Erica Coviello, a certified personal trainer. Start slow, using lighter weights, and gradually work your way up to heavier ones.

3. Add strength-based exercises

Interspersing your walk with strength-based moves—such as squats or lunges—can dramatically enhance your routine. Research suggests that “exercise snacks” performed during walking, particularly for sedentary individuals, can boost muscle strength, making these brief exercises even more essential.

4. Try some HIIT

Integrating high-intensity interval training can spur muscle growth more than walking at a regular pace. “Mixing brief bursts of speed with slower walking can engage your muscles far more effectively,” Bomgren explains.

5. Try different terrains

Walking on varied surfaces can strengthen different muscle groups and connective tissues. “Whether it’s the beach or a wooded trail, changing terrains works your muscles differently than smooth sidewalks,” Coviello adds.

This evidence illustrates that while walking alone may not be the panacea for building muscle, diversifying the experience through inclines, different terrains, and added resistance can aid in strengthening when combined with regular strength training. The increased popularity and recognition of walking as an exercise underscore a significant shift in understanding how we can enhance our physical well-being.

In a world where busyness often reigns supreme, the simplicity of walking serves as an accessible, effective, and enjoyable means to improve our health. Whether as a standalone practice or part of a broader fitness regimen, walking offers a foundation upon which stronger lifestyles can be built. As more people lace up their shoes and head outside, this low-impact activity is paving the way toward a healthier future, not only for individuals but for communities worldwide.

Source: www.menshealth.com