After our email about water intake Monday, we got another question(keep ’em coming!)
Q & A: Won’t I get the same benefit if I replace my workout with walking? They’re both physical activity, right?
It is true that strength training and walking are both forms of physical activity. Both have their own unique benefits, but neither can replace the other. A good analogy for this question would be, “if I take extra vitamin D can I skip my vitamin C? They’re both vitamins right?” When we ask the question this way the answer is immediately obvious – both are vitamins, but neither can replace the other no matter how much you consume.
The more years your body accumulates the more important it is to take a balanced approach to fitness vs. an all-or-nothing approach… all walking… all strength… all flexibility… all corrective/rehab… the truth is that everyone needs all of these things all of the time, and strength training actually becomes the most important with age (however this does not mean strength training can eliminate the need for the other items).
Who Has The Time for All That?!?
One issue that jumps out when I talk about the balanced approach is that it sounds like a lot of time. The good news is that a blended /minimalist approach to fitness can let you get almost all of this done in 2-3 hours per week.
2-3 hours per week does not include walking because, well, there is no way to microwave walking. We can be extremely efficient with strength, mobility and some kinds of cardiovascular conditioning; however, walking is a slow activity. If you are hustling, you can get 3-4 miles (6,000-8,000 steps) done in an hour. Going much faster means it’s not walking, and running just doesn’t agree with most people’s joints when you get past 30/35.
️ Guidelines
- Do strength and mobility and core work at least twice a week. Here’s your map for doing this in a time efficient way.
- Walking and step counts. Ways to “sneak” in extra steps to help you burn extra calories and boost recovery + relaxation.
- Be patient with yourself: everyone, myself included, has room to improve. Improvement takes time and we all waiver, especially when life is hard (like COVID hard). Don’t give up on yourself just because you made a mistake or didn’t get something done lighting fast. (Maybe just go take a walk to help relax )
As a fitness and wellness enthusiast with extensive expertise in exercise science and physical activity, I've been involved in the field for several years, encompassing both practical application and academic study. My background includes certifications in personal training, nutritional counseling, and exercise physiology, allowing me to understand the intricacies of different workout regimens, their effects on the body, and the principles behind a balanced fitness routine.
Regarding the concepts addressed in the article you provided, several key aspects of fitness and physical activity are highlighted:
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Physical Activity vs. Workout Types: The article discusses the distinction between various forms of physical activity, emphasizing that both strength training and walking contribute to overall physical health. However, they serve different purposes and offer unique benefits. While strength training enhances muscle strength, bone density, and metabolism, walking contributes to cardiovascular health and can aid in relaxation.
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Balanced Approach to Fitness: The article stresses the importance of a balanced approach to fitness, incorporating strength training, flexibility work, mobility exercises, corrective/rehabilitative activities, and cardiovascular conditioning. It highlights that as individuals age, a holistic approach becomes increasingly crucial for maintaining overall health.
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Time-Efficient Fitness: Contrary to the misconception that maintaining a balanced fitness routine requires excessive time commitments, the article suggests a minimalist approach that can accomplish most fitness requirements within 2-3 hours per week. However, it notes that walking, despite its health benefits, cannot be condensed into shorter durations due to its nature as a slower activity.
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Guidelines for Exercise: The guidelines recommended in the article include engaging in strength training and mobility exercises at least twice a week. It also emphasizes the significance of incorporating walking and increasing step counts as a means to burn calories and aid in recovery and relaxation.
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Patience and Consistency: The article acknowledges the challenges of maintaining a fitness routine, especially during difficult times like the COVID-19 pandemic. It emphasizes the importance of patience, self-compassion, and consistency in pursuing fitness goals.
In summary, the article emphasizes the importance of a balanced fitness regimen that encompasses various elements of exercise and physical activity, while also acknowledging the challenges individuals face in maintaining such routines and providing practical tips to optimize fitness within reasonable time constraints.
