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Putting on your sneakers and committing to daily steps ranks among the top fitness habits you can establish. This low-impact cardio exercise yields benefits for both your mental and physical well-being. Stepping outdoors enhances the experience—enjoy fresh air, the warmth of the sun, and inviting trails and paths. But once you cross the age of 50, is walking alone effective enough to keep you strong and fit? We consulted with experts who provide insights on whether walking should be your main exercise.
Is Walking Enough To Stay Strong and Fit After 50?
Walking is excellent for boosting cardiovascular health, enhancing joint mobility, and maintaining activity levels. However, it’s important to note that it is insufficient on its own for preserving muscle strength after 50.
“As we age, muscles naturally diminish unless they encounter resistance. Walking predominantly engages the legs at a low intensity, offering limited strength benefits to the upper body or core,” explains Denise Chakoian, a certified fitness trainer in Rhode Island and proprietor of Core Cycle and Fitness La Gree. “To preserve muscle mass, incorporating exercises like squats, pushups, or weight lifting into your routine is beneficial. Walking remains valuable for boosting endurance and promoting joint flexibility.”
Dr. Kira Capozzolo, a chiropractor based in Solana Beach, CA and co-founder of Twin Waves Wellness Center, agrees that walking on its own simply won’t cut it. “It’s a great foundation, but the people I see thriving after 50 are the ones who combine walking with resistance training, core work, and mobility exercises,” she says. “That combination keeps the heart healthy, the muscles strong, and the joints moving well — and it directly addresses the hormonal shifts that accelerate muscle breakdown.”
Strength training becomes more crucial than ever when you reach your 30s, 40s, 50s, and beyond. It directly trains your bones and muscles, slowing down the loss of both.
That said, walking and resistance training support different needs, and a combination of both makes for a well-rounded fitness routine that supports overall health and muscle preservation.
“Walking [is essential] for endurance and mobility, lifting for strength and stability,” Chakoian points out. “For aging bodies, combining the two gives the best results for long-term health.”
How To Optimize Your Walking Workouts To Build Power and Endurance
Incorporating intervals—quick bursts of fast walking—helps your body move with more power. In addition, tackling hills or stairs adds an extra challenge, forcing your leg muscles to work harder.
“For endurance, it helps to go for longer walks at a steady pace without stopping. Using intervals, like two minutes fast and three minutes easy, is a good way to train both at once,” Chakoian says. “Arm swings and a stronger push off the toes make each step more powerful. Carrying light hand weights or wearing a weighted vest can also increase the challenge carefully. By mixing these methods, walking can go beyond being just light exercise and turn into real training for strength and stamina.”
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
