Walking Isn’t Enough: Why Strength Training and Variety Boost Fitness, Study Finds
A new national survey confirms that walking is America’s favorite way to stay active, but experts warn that relying on walking alone may not be enough to reach full fitness goals.
The study, published in the journal PLOS One, analyzed telephone survey data from nearly 400,000 U.S. adults in 2019. Researchers found that 44% of people said walking was the activity they spent the most time doing. This finding closely matches a similar U.S. study from 2011.
Urban residents were more likely to also run, lift weights, and dance, while people in rural areas tended to enjoy gardening, hunting, and fishing. The researchers believe these differences likely reflect what activities are available or culturally supported in each area.
However, the study revealed a key concern: Even among regular walkers, only 25% met the combined national guidelines for both aerobic exercise and muscle-strengthening activity. About 22% of walkers did not meet either guideline.
The researchers hope their work will help medical professionals and community leaders design better fitness programs for different regions and populations.
“We see a need to continue to support our partners in small towns and rural places by creating physical, social, and cultural conditions that support physical activity,” said Christiaan Abildso, PhD, a physical activity specialist at West Virginia University and a lead author of the study.
He suggested several ways community leaders can help, including creating wide shoulders on country roads for cycling and running, expanding rail trails, starting chair exercise programs at senior centers, improving parks and green spaces, and keeping school facilities open to the public.
Dr. Michael Fredericson, a professor of orthopedic surgery at Stanford Medicine who was not involved in the study, said the findings match other research on physical activity in the U.S. “This underscores the continued need to encourage easily accessible forms of exercise, such as walking, or more functional activities around the home,” he said.
Walking has many benefits. Past research shows that regular walking can help with weight loss, preserve lean muscle, and reduce belly fat. A daily walking routine can also improve mood and support long-term weight management. A 2023 review found that walking 8,000 to 10,000 steps per day provides significant heart health and mental health benefits.
Gardening also counts as moderate physical activity that supports weight management and builds strength. Time spent outdoors can help the body produce vitamin D, which supports bone health and immune function. Gardening may also boost mental well-being by improving mood and reducing stress.
Still, experts caution that not all popular rural activities provide enough exercise. “Hunting and fishing, unless there is a lot of walking or hiking, typically do not provide adequate moderate-to-vigorous physical activity,” Fredericson said.
The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week. That could mean brisk walking for 30 minutes a day, five days a week. The CDC also says adults need at least two days per week of muscle-strengthening activity.
Dr. David Cutler, a family medicine physician at Providence Saint John’s Health Center in California, said people should try to meet these minimum time standards. “There should be greater emphasis for all adults to meet the minimum exercise guideline of 150 minutes per week,” he said. “Their exercise routine should include more than just aerobic exercise. There should also be time devoted to muscle-strengthening exercises of both the upper and lower extremities. This could be as simple as using hand weights and squats.”
Fredericson outlined four main components of a well-rounded weekly exercise program: aerobic exercise (150 to 300 minutes of moderate intensity per week), resistance or strength training (twice a week for all major muscle groups), flexibility exercises (twice a week), and balance training (especially for older adults).
He also suggested trying “exercise snacks,” which are short bursts of physical activity lasting one to five minutes done throughout the day. Examples include stair climbing, brisk walking, and jumping jacks. “This approach has demonstrated high compliance rates and can significantly improve cardiorespiratory fitness, particularly in physically inactive adults,” Fredericson said.
Cutler agreed that variety is key. “Individuals should supplement walking with muscle-strengthening exercises like yoga or resistance bands, and higher-intensity activities such as running, dancing, or cycling,” he said. He also recommended adding core exercises to strengthen the pelvis, lower back, hips, and abdomen for better stability and posture. Stretching is also important for healthy aging, preventing injuries, and improving overall fitness, he added.
