Is walking still considered the best exercise to build up strength and endurance at any age?
Yes. Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
Is walking better than running?
Brisk walking is considered a moderate-intensity exercise, which is defined in simple terms as an activity that allows you to hold a conversation but is too taxing to allow you to sing. Running, of course, is a much more challenging activity, and is considered a vigorous-intensity workout.
Walking and running both offer many of the same advantages. A study published in an American Heart Association journal reported that walking and running led to similar risk reductions for high blood pressure, high cholesterol, and type 2 diabetes.
Benefits of walking:
Not only easy to recover from but aids recovery.
Lowers cortisol, especially in a natural environment (that’s good!)
Useful. You can move your head to different places and interact with various objects and NPCs in the world.
Downsides of walking:
Low intensity. It won’t stimulate fitness adaptations beyond a certain, very low level.
It doesn’t burn that many calories in an absolute sense.
Won’t build any notable muscle or strength.
Walking is a good, basic, fundamental movement. But it’s very much low-hanging fruit. If you really want to build up strength, muscle, or endurance, you’ll want more challenging types of exercise like resistance training or higher effort cardiovascular training.