Why Walking Isn’t “Exercise”: Understanding the Difference Between Movement and Training

Why Walking Isn’t “Exercise”: Understanding the Difference Between Movement and Training

Walking is often touted as an easy and accessible form of exercise, especially for those looking to stay active without the need for a gym membership or specialized equipment. However, while walking is undoubtedly beneficial for overall health and mobility, it’s important to understand that walking alone may not meet the criteria for exercise, particularly when it comes to achieving fitness goals, improving physical conditioning, or addressing specific health concerns. In this blog, we’ll explore why walking is not considered “exercise” in the traditional sense and what you can do to incorporate more effective forms of exercise into your routine.

Introduction

Walking is a natural and essential part of our daily lives. It’s a low-impact activity that can help maintain basic mobility, promote mental well-being, and offer a gentle way to move the body. However, when it comes to physical fitness, walking often falls short of delivering the intensity, variety, and progression needed to improve strength, cardiovascular health, and overall conditioning. To truly reap the benefits of exercise, it’s important to differentiate between general movement, like walking, and targeted physical training that challenges your body in meaningful ways.

Walking as Movement, Not Exercise

While walking is a valuable form of movement, it lacks the intensity and specificity required to be considered effective exercise for most people. Exercise, by definition, involves activities that raise your heart rate, challenge your muscles, and push your body beyond its usual level of exertion. While a brisk walk may elevate your heart rate slightly, it typically does not provide the sustained cardiovascular challenge or muscular engagement needed to significantly improve fitness levels.

Walking can be a great way to maintain basic mobility and promote overall health, but it shouldn’t be relied upon as the primary or sole form of exercise if your goal is to improve fitness, build strength, or lose weight. Instead, walking should be seen as a complement to a more comprehensive exercise routine that includes strength training, high-intensity interval training (HIIT), or other forms of cardiovascular exercise.

The Importance of Intensity and Progression

One of the key differences between walking and exercise is the concept of intensity. For an activity to qualify as exercise, it must challenge your body in a way that stimulates physiological adaptations, such as increased muscle strength, improved cardiovascular efficiency, or enhanced metabolic function. Walking, especially at a leisurely pace, often lacks the intensity needed to trigger these adaptations.

Moreover, exercise requires progression to be effective. This means gradually increasing the difficulty, duration, or intensity of your workouts over time to continue challenging your body and promoting improvements in fitness. While walking can be made more challenging by increasing speed, adding inclines, or carrying weights, it still may not provide the same level of progression as other forms of exercise, such as strength training or interval workouts.

The Role of Resistance Training and Cardiovascular Workouts

To achieve a well-rounded fitness regimen, it’s important to incorporate both resistance training and cardiovascular workouts into your routine. Resistance training, such as lifting weights or using resistance bands, helps build and maintain muscle mass, which is crucial for metabolic health, functional strength, and injury prevention. Cardiovascular workouts, such as running, cycling, or swimming, provide a more intense challenge to your heart and lungs, improving endurance and overall cardiovascular health.

While walking can play a role in your overall activity level, it’s unlikely to provide the full range of benefits that come from a more structured and varied exercise program. For those looking to lose weight, improve body composition, or enhance athletic performance, relying solely on walking is unlikely to produce significant results.

Walking as Active Recovery or a Complement to Exercise

Walking as Active Recovery or a Complement to Exercise

That said, walking does have its place in a healthy lifestyle. It’s an excellent form of active recovery on days when you’re not engaging in more intense exercise. Walking helps keep your body moving, promotes circulation, and can aid in recovery from tougher workouts by reducing muscle stiffness and promoting mental relaxation. Additionally, walking can be a great way to break up long periods of sitting or sedentary behavior, helping to maintain overall mobility and joint health.

Incorporating walking into your daily routine is a great way to stay active, but it should be viewed as part of a larger strategy that includes more vigorous forms of exercise. By combining walking with regular strength training, cardiovascular workouts, and flexibility exercises, you can create a balanced fitness regimen that supports your overall health and well-being.

FAQ Section

Frequently Asked Questions:

Isn’t walking better than doing nothing?

A: Absolutely! Walking is far better than leading a completely sedentary lifestyle. It’s a great way to maintain basic mobility, improve mental well-being, and keep your body active throughout the day. However, if your goal is to improve physical fitness, build strength, or enhance cardiovascular health, you’ll need to incorporate more intense forms of exercise into your routine.

How can I make walking more effective as exercise?

A: To make walking more challenging and closer to a form of exercise, try increasing the intensity by walking at a brisk pace, adding inclines (such as hills or stairs), or carrying weights (like a weighted vest or dumbbells). You can also incorporate intervals of faster walking or jogging. However, for comprehensive fitness, it’s still important to include strength training and higher-intensity cardiovascular workouts in your routine.

How often should I walk if I’m already doing other forms of exercise?

A: Walking can be a great form of active recovery on days when you’re not doing more intense workouts. You can aim to walk daily, even if it’s just for short periods, to keep your body moving and break up periods of sitting. However, the frequency and duration of your walks can be adjusted based on your overall activity level, fitness goals, and schedule.

Conclusion and Call-To-Action

In conclusion, while walking is a valuable form of movement that offers numerous health benefits, it should not be relied upon as the sole form of exercise if your goal is to improve fitness, build strength, or enhance overall health. Walking is best viewed as a complement to a more varied and intense exercise regimen that includes strength training, cardiovascular workouts, and flexibility exercises. By incorporating a balanced approach to your fitness routine, you can achieve better results, reduce the risk of injury, and enhance your overall quality of life. If you’re unsure how to create a well-rounded exercise program, consider consulting with a fitness professional who can help you develop a plan that meets your needs and goals.

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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

Helping active people STAY active

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Dr. Kelsey Houston
PT, DPT, CERT. CN

Dr. Kelsey Houston is a dedicated and skilled physical therapist with a passion for promoting health and wellness. Originally from Damascus, OR, she pursued her graduate education in Arizona, earning a Doctor of Physical Therapy degree from Franklin Pierce University. Throughout her academic career, she honed a strong foundation in evidence-based clinical practice, patient-centered care, and rehabilitation techniques.

Dr. Houston also brings a background in athletics, particularly competitive soccer, which has fueled her dedication to sports rehabilitation and orthopedics. She earned a degree in Clinical Health Sciences from Portland State University, further deepening her knowledge of the human body and its movement mechanics. Her clinical experience spans a wide variety of settings, including outpatient clinics, hospitals, and rehabilitation centers, where she has worked with patients of all ages and backgrounds.

With a particular focus on orthopedics and sports rehabilitation, Dr. Houston is committed to helping patients recover from injuries, manage chronic conditions, and return to active lifestyles. She takes a patient-centered approach, using her expertise to help individuals improve their quality of life.

Outside of her professional work, Dr. Houston values maintaining an active lifestyle and enjoys hiking, running, and spending time with friends and family.

Dr. Kelseys Credentials 

  • Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)

Dr. Khristian McGinley, PT, DPT Cert. DN

therapy in pregnancy

Dr. Khristian McGinley, physical therapist, grew up here in Phoenix, as a competitive softball player with a longtime passion for health and wellness. After sustaining an elbow injury in high school and attending PT herself, she knew that she wanted to pursue a career helping people recover from injuries and getting back to doing what they love. She eventually received her B.S in Nutritional Sciences from the University of Arizona in 2013, then earned her Doctorate in Physical Therapy from Franklin Pierce University in 2017.

Dr. McGinley began her career with a passion in pediatrics and orthopedics, undergoing coursework to treat diagnoses such as torticollis, developmental delay, and toe walking. She also became certified in Dry Needling in 2017, and since then has been additionally trained in Dry Needling for Pelvic Rehabilitation. After the challenging birth of her first child, she developed a passion for treating the pregnant and postpartum population. She became specialty training in Pelvic Floor Rehabilitation in 2021 and since then has focused her practice on helping moms achieve pain free pregnancy, peaceful childbirth, and complete postpartum recovery. She specializes in diagnoses such as urinary incontinence, diastases recti, pelvic organ prolapse, and pelvic pain.

Outside of the clinic, Dr. McGinley enjoys hiking, running, camping, weight lifting, and playing slow pitch softball. She loves spending as much time as she can outside with her husband and two children.

Dr. Khristian McGinley’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy

Renée Ruchala - CSCS

Renée Ruchala, Strength and Conditioning Specialist grew up in Chicago, IL. Growing up as a dancer, she developed a deep passion for fitness, sports, and health. After hitting a plateau in her ballet, she realized the benefits of strength training for dancers and all athletes. She knew she wanted to pursue a career in coaching athletes. 


She earned her Bachelor’s degree in Exercise Science from Grand Canyon University in 2023. Renée was a sports performance intern at the University of Utah, Arizona State University, and Grand Canyon University. She worked alongside collegiate strength and conditioning coaches with both men’s and women’s Olympic sports teams in the weight room. 


In addition to sports performance, Renée is also a professional dancer with the Arizona Rattlers Indoor Football Team and a Coach at F45 Training GSQ.


Renée’s Certifications:

  • Certified Strengthen and Condition Specialist (CSCS) 

Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach

Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified