I’d been taking about 30 minutes a day to walk for almost two years, thinking I was doing all I need to be healthy and in shape, when I went in for my annual physical and was shocked to discover that bone density had decreased and that my muscle mass wasn’t what my doctor wanted it to be for a woman my age. In view of this, I want to know if walking is enough exercise for me.
Imele (by SMS)
It has been confirmed that while walking is absolutely wonderful and provides fantastic cardiovascular benefits, weight management, and mental health, it’s really only one component of the exercise equation that our bodies need as we get older.
Walking significantly involves your cardiovascular system and your larger muscle groups in your legs but does not provide the resistance training your bone density and your muscle mass require, especially after the age of 50 when we all naturally start losing approximately 1-2% muscle mass each year.
The research was very specific that you need to incorporate some sort of strength training at least twice per week to maintain your bones and prevent sarcopenia, which is this loss of muscle mass with age.
In addition, walking really doesn’t contribute much towards flexibility, balance, or core strength, all of which are very helpful in preventing falls and remaining functional in mobility as we grow older.
While your daily walking was great for your lungs and heart, you were not getting the overall benefit to physical functioning of resistance exercises, stretching, and balance training. Incorporating some bodyweight exercises, resistance bands, and yoga into your routine two times a week and continuing to keep with your every-day walking, will be very good for you.
Walking is definitely great as an exercise base if you’re just doing it, but adding in some strength and flexibility exercises a couple of times a week will make a huge difference in your overall health and aging process.