Walking is one of the most popular forms of exercise in the world. It’s accessible. It’s free. It doesn’t require equipment. You can be anywhere in the world and do it. And for many people with joint pain, injuries or chronic health conditions, it feels like the safest place to start.
Walking improves:
- Cardiovascular fitness
- Blood sugar regulation
- Mood and mental health
- General mobility
Research consistently shows that regular walking reduces the risk of heart disease and early mortality. Even a moderate increase in daily step count is associated with meaningful health benefits.
So yes — walking absolutely matters.
But there’s a piece of the puzzle many people miss. And that piece of the puzzle is asking the question:
Is walking alone enough to protect your joints, maintain muscle, and support long-term health?
The short answer? Walking is excellent — but for most adults, it’s nowhere near enough on its own.
Why Walking Is So Popular
“I did my 10,000 steps today”
Over the past decade, step counters (remember those old pedometers) and wearable fitness trackers have made it very easy to measure walking distances (or steps per day). The “10,000 steps a day” target has become a cultural benchmark for health.
The 10,000-Step Myth
Believe it or not, the 10,000 steps-a-day goal originated from a 1965 marketing campaign by Japanese company Yamasa for their “manpo-kei” pedometer, which translates to “10,000-step meter”. The 10,000 step mark was chosen for its catchy, but achievable nature – in other words, the number was a marketing tool rather than a scientifically backed health target. The target did NOT come from medical research! Quite amazing that a number from 60 years ago, that was based solely on a marketing campaign, remains the target for so many people today.
In reality, recent large-scale studies suggest health benefits begin around 6,000–8,000 steps per day for many adults — especially those over 60. More steps may provide incremental benefit, but the relationship definitely isn’t linear after that 8,000 step mark. Without doubt, getting to that 6,000 – 8,000 step mark definitely has health benefits, but the time spent doing extra steps should be spent doing more of the “missing link” – strength and resistance training!
Step count is helpful — but it’s not the full picture of musculoskeletal health.
What Walking Does NOT Do Well
Walking is primarily a low-load, repetitive endurance activity. That is not a criticism — it’s simply a description.
Here’s where walking falls short:
- Walking Doesn’t Build Significant Muscle
After the age of 30, adults gradually lose muscle mass — a process known as sarcopenia. This accelerates rapidly after the age of 50.
Muscle is critical for:
- Joint protection and bone health
- Metabolic health, immune health, and control of inflammation
- Brain Health
- Balance
- Falls prevention
- Independence as we age
Walking maintains function, but it does not provide enough resistance to stimulate meaningful muscle growth in most people.
- Walking Doesn’t Optimally Stimulate Bone Density
Bone responds to load. To maintain or increase bone density, bones need impact or resistance that challenges them beyond everyday activity.
Walking provides some stimulus, but for many adults — particularly post-menopausal women and anyone with osteoporosis or osteopenia — it’s often insufficient to significantly improve bone strength. The low load and repetitive nature of walking does not apply enough stimulus for bones to be their best.
Resistance training and higher-load activity are far more effective for maintaining skeletal health.
- Walking May Not Reduce Joint Pain Long-Term
Many people with knee or hip osteoarthritis are told, “Just keep walking.”
Walking can reduce stiffness and improve circulation. However, if the muscles around the joint are weak, walking alone may not sufficiently reduce joint load. Stronger quadriceps, gluteal muscles, and calf muscles help absorb force. Without adequate strength, the joint structures themselves bear more load.
In fact, research consistently shows that targeted strength training can significantly reduce osteoarthritis pain (and increase function).
Strength Training – The Missing Link
When you add resistance training to a walking routine, so many important things happen:
- Muscle mass and strength increases or at the very least is preserved
- Joint load is distributed more effectively
- Tendons become stronger
- Balance improves
- Metabolism improves
- Fall risk decreases
Strength training also improves insulin sensitivity and reduces systemic inflammation — both of which influence joint health.
Walking keeps you moving. Strength training makes you healthier and more resilient.
I covered the benefits of strength training in great detail in my most recent blog – if you haven’t read it yet, you should read it in conjunction with this current blog (strength training – the closest thing we have to a longevity pill).
A Simple Formula: Walk + Strength
Hopefully it is clear that walking is not enough, and strength is the missing link.
Here’s a practical approach to improve your health outcomes:
3–5 days per week
→ Brisk walking (20–40 minutes)
2 days per week
→ Structured lower and upper body strength exercises
And it is really important to add:
- Balance work if over 60
- Impact or power work if bone density is a concern
This combination delivers cardiovascular health, musculoskeletal resilience, and long-term independence.
The Bigger Picture: Healthspan, Not Just Lifespan
Many people walk for general health. That’s admirable. Any exercise you do is generally a good exercise – but sometimes it’s just not enough of the right exercise! None of us really want to be alive for longer if the additional years just add more years of suffering and poor health.
Muscle strength is one of the strongest predictors of:
- Functional independence
- Reduced fall risk
- Lower hospitalisation rates
- Overall mortality
Walking contributes. Strength underpins it.
So… Is Walking Enough?
Walking is a brilliant starting point. But if your goal is:
- Stronger joints
- Reduced arthritis pain
- Better bone health
- Long-term independence
- Injury prevention
Then walking alone is unlikely to be enough.
The most protective exercise plan does not involve a choice between Walking or Strength. It’s the combination of both.
Walk regularly.
Strength train consistently.
Progress gradually.
Your future joints (and your longer Healthspan) will thank you.
Anthony Lance
SSPC Physiotherapist
References available on request
