Does Walking Really Count As A Workout?

As you may know, I've become a huge fan of walking in recent decades, while concurrently realizing that endurance running–a sport I dedicated my life to in my earlier years–is a bad idea for the vast majority of enthusiasts. Running is simply too stressful and injurious for the vast majority of participants who are not adapted to run with correct form and the correct (fat burning heart rates.) Running sends the signals for fat storage, while walking optimizes fat burning around the clock. These themes are detailed in my 2025 book, Born To Walk.

Many fitness enthusiasts don’t consider walking worthwhile, having been brainwashed with the “struggle and suffer” ethos of fitness industry marketing. The truth is, walking extensively every day is a fundamental human genetic expectation for health. That’s right, all of our organs and systems, including and especially the brain, rely upon walking to function optimally. This is scientifically validated with the emerging “sitting is the new smoking” body of research. 

Furthermore, walking develops an aerobic conditioning base that enables you to perform more intense and complex fitness endeavors safely and effectively. You cannot be truly fit and healthy in the “weekend warrior” realm, where you live a largely sedentary lifestyle interspersed with occasional sporting competitions or ambitious workouts. This is a recipe for injury and mediocre performances, and is also why you see a significant number of folks on basketball courts, running trails, pickleball courts and even marathon finish lines carrying significant amounts of body fat and poor musculature. 

While it’s often said that the first step to fit lifestyle is to join a gym or sign up for a grueling endurance event, the true first step to a long, active, fit lifestyle is a step of walking! And indeed, baby steps count. Before you get overwhelmed, exhausted, or discouraged by jumping into a fitness goal that’s too daunting, resolve to increase your daily step count just a bit–whatever your starting point is today. Some quick ideas: 

• Morning stroll: Get outdoors first thing in the morning for a natural “cup o’ coffee” energizing effect. Even five-minutes of fresh air and direct light exposure will do wonders for your circadian health.

• Honor your dog: Dogs require frequent daily outings for health and vitality, but we often neglect them amidst our jam-packed schedules. Honor a commitment to something bigger than yourself and get your dog out of the house no matter what. Experts recommend two outings per day lasting 30-60 minutes total. 

• Brief movement breaks: We discount the value of a quick walk around the yard or the office environment, falsely believing that only a prolonged session will deliver health and fitness benefits. However, building a habit of talking movement breaks of one to five minutes after prolonged periods of stillness can be life-changing.

• Evening stroll: These days, we tend to wind down with digital entertainment. Of course we deserve some entertainment and relaxation after a busy day, but most everyone can devote a little time to a brief evening stroll. Getting outdoors into darkness and fresh, cool air will also help prepare your body for sleep

Future blog posts will detail the scientifically validated health benefits of walking. I don’t know about you, but along with the science I place tremendous value in how I feel from my health practices. I always feel better after a walk, and I often return to work or home life with fresh insights and a fresh perspective. If you want to change your life, change how you feel walking across the earth, and gain a validated aerobic conditioning benefit, put on a pair of Peluvas and talk off down the road or the trail. I promise you’ll finish in a better mood than you started.