Is walking daily enough to stay healthy & fit?

Written by: Mantasha Reviewed by: Dr. Swati Mishra 20 August 2025

[{"selector":"#anim-5557cbf4-1303-4507-8abe-30d1c58c631c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1f60139-6106-4867-a7a3-9ea0a0e71749","keyframes":{"transform":["translate3d(0px, 126.0101%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Walking is one of the easiest and most popular forms of exercise, especially with trendy variations like the 12-3-30 treadmill workout, rucking, and the Japanese walking method, catching fire on social media. But is it enough on its own to keep you fit? Photo Credit: Freepik

Walking for Fitness

[{"selector":"#anim-6c254d2b-5883-4db5-9446-d6ccee398193","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff86bf39-b9a5-469d-9055-f8359b3c92d8","keyframes":{"transform":["translate3d(0px, 627.62708%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Photo Credit: Freepik

Great for aerobic health & fat burn

[{"selector":"#anim-d0ca2696-8259-4e0b-bf17-eb01123840cf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-beba22f4-831d-49c2-8665-950a68d34a45","keyframes":{"transform":["translate3d(0px, 166.57562%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9e10ee7a-70be-45bd-9be0-05c49ed4d159","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bebf822f-9682-47ac-b3cc-5252303a5600","keyframes":{"transform":["translate3d(0px, 388.56201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A brisk 30–60 minute walk daily can boost heart health, help manage weight, and improve endurance. Photo Credit: Freepik

Meets aerobic guidelines

[{"selector":"#anim-f33ff17c-0666-4240-b794-75b09789179e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-466f7b1e-510c-4461-a941-3c68c15cf9c7","keyframes":{"transform":["translate3d(0px, 146.90347%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1150d7ed-78e9-405f-88b9-66ae2e8b72e6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a1f1da0-3d8c-45be-a711-202a3be62c8e","keyframes":{"transform":["translate3d(0px, 350.32672%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Adults need 150–300 minutes of moderate cardio weekly, walking fits the bill if intensity is adequate. Photo Credit: Freepik

The Missing Piece: Strength Training

[{"selector":"#anim-9cc80ea4-7e7f-4fbb-a961-5dfce20f4619","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cecd8be6-5816-4603-9f57-6e41db10d598","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c427497-0d2f-4e8c-b8cd-67a2c36fb5e3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2aff0a10-883d-42f4-b446-0363c42cbe6b","keyframes":{"transform":["translate3d(0px, 388.56201%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Experts stress that walking alone won’t build muscle or strength. Guidelines recommend 2+ days of resistance training per week. Photo Credit: Freepik

[{"selector":"#anim-68d6c263-1d4f-4a15-b90c-d1fa81140d1c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d861a8cf-523c-4930-bf2b-2adaf217717f","keyframes":{"transform":["translate3d(0px, 127.61535%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Simple moves like squats, lunges, and push-ups, or tools like resistance bands and weights, will keep muscles strong, prevent injuries, and support metabolism. Photo Credit: Freepik

How Walking Helps

[{"selector":"#anim-2c77c583-fd1f-4695-bcdb-e4f6a6bb2270","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20503fcc-e098-46d9-ae62-c77a940a9ba9","keyframes":{"transform":["translate3d(0px, 209.50752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d3b4bd53-81cb-42bf-a27d-f96e10c83d19","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ddc51bba-bd4a-4eef-9ee6-71b4426e9ec5","keyframes":{"transform":["translate3d(0px, 627.62708%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] -Fat loss -Daily Function -Quality of Life Photo Credit: Freepik

Best Time to Walk

[{"selector":"#anim-20e6cb42-461a-45aa-94f8-4817c8238d12","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb4f3cbb-d0ea-4366-8f15-26e3498dad8e","keyframes":{"transform":["translate3d(0px, 201.26008%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cef6b646-82af-49ee-b3c7-b7f52b7d176f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65332deb-2d48-4e36-8602-3f0dfe8af257","keyframes":{"transform":["translate3d(0px, 597.89747%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Morning and post-meal. Also, you can mix both timings whichever suits you best. Photo Credit: Freepik

Tips to Maximize Results

[{"selector":"#anim-81356091-77b1-4e8d-a78a-75233edebb00","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1b74540-3223-4ac7-93cf-1e876882b40f","keyframes":{"transform":["translate3d(0px, 124.21653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0d0b994-300a-4e14-8b09-cc3d70e2b789","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fdf3718b-f9a3-402d-934e-6f9e9b2a3cd1","keyframes":{"transform":["translate3d(0px, 447.3855%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] -Choose inclines or stairs when possible. -Walk with a buddy for accountability. -Maintain a brisk pace. -Wear the right shoes -Above all, try to stay consistent Photo Credit: Freepik

[{"selector":"#anim-cf8cd697-9ecc-4be3-b051-d7d1d75a21f8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c06d6e9-3a5f-44ab-8fd4-4b4a54ce83a2","keyframes":{"transform":["translate3d(0px, 138.50833%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Daily walking is fantastic for heart health and fat burn, and overall well-being , but try to pair it with strength training for a balanced fitness routine. Photo Credit: Freepik