What's Happening?
Walking, a low-impact activity, is gaining popularity for its health benefits, including increased aerobic fitness, decreased body fat, and reduced blood pressure, particularly in sedentary adults. According to a 2023 study in GeroScience, walking is a common activity in Blue Zones, where people tend to live longer. However, experts like Grace Horan, a certified exercise physiologist, and Lindsey Bomgren, a certified personal trainer, emphasize that while walking can improve muscular endurance, it is not the most effective way to build muscle. To build muscle, the body requires progressive overload, which walking alone does not provide. Walking primarily activates slow-twitch muscle fibers, which enhance endurance rather than muscle mass. For
older adults and sedentary individuals, walking can help prevent age-related muscle loss, but resistance training remains essential for significant muscle growth.
Why It's Important?
The discussion around walking's role in muscle building is significant as it highlights the importance of incorporating diverse exercise routines for overall health. While walking offers numerous cardiovascular benefits and is accessible to many, understanding its limitations in muscle building can guide individuals towards more effective strength training methods. This knowledge is crucial for older adults and those with sedentary lifestyles who may rely on walking as their primary form of exercise. By integrating resistance training, individuals can achieve a more balanced fitness regimen, promoting better health outcomes and preventing muscle deterioration.
