Fitness Experts Recommend Strength Training to Enhance Walking Benefits

What's Happening?

Fitness experts are advocating for the integration of strength training exercises into daily walking routines to maximize health benefits. Walking is widely recognized for its cardiovascular benefits and mood enhancement, but it does not sufficiently challenge muscles to maintain their strength, according to Cara D’Orazio, a certified personal trainer. As individuals age, muscle mass naturally declines, leading to slower metabolism and weaker bones. This process can accelerate during perimenopause and menopause due to declining estrogen levels. Experts suggest pairing walking with bodyweight or low-impact strength exercises to counteract these effects. Such exercises can be performed anywhere and are easier on the joints, improving balance and mobility. Incorporating 10 to 15 minutes of strength exercises a few days a week can significantly improve how the body feels and functions.

Why It's Important?

The integration of strength training with walking is crucial for maintaining muscle mass and overall health, especially as individuals age. This approach addresses the natural decline in muscle mass and bone strength, which can lead to increased risk of injuries and slower metabolism. By enhancing walking routines with strength exercises, individuals can improve their physical resilience, reduce the likelihood of aches and pains, and maintain a healthier lifestyle. This strategy is particularly beneficial for those experiencing hormonal changes during perimenopause and menopause, as it helps mitigate the effects of declining estrogen levels. The emphasis on strength training alongside cardiovascular activities aligns with recommendations from health organizations, promoting a balanced approach to fitness.

What's Next?

Individuals interested in enhancing their walking routines with strength training can start by incorporating simple bodyweight exercises into their daily walks. Fitness experts recommend beginning with a five-move routine that can be easily integrated into existing walking schedules. As people become more comfortable with these exercises, they can gradually increase the intensity and duration to further improve muscle strength and overall fitness. This approach not only supports physical health but also encourages a more active lifestyle, potentially leading to long-term benefits in mobility and well-being.