Is Walking Really Enough? Let’s Talk About It Honestly
Sometimes it feels like everything in the fitness world is moving faster and getting louder: high-intensity workouts, boot camps, 6-week shred programs, 30-day transformations. And in the middle of all that noise, walking can seem like a whisper.
I’ve heard the comments, the doubts, even the ones I’ve said to myself:
“I’m just walking. Is that even real exercise?”
“I didn’t go to the gym today, but I did go for a walk — does that still help?”
“I don’t have time for a ‘real’ workout… all I can do is walk.”
I want to say this loud and clear: walking is exercise, and it ultimately matters, especially in midlife, when your body feels different than it used to and you're dealing with hormone changes, stress, or low energy.
Walking is such a powerful tool, but unfortunately, it’s often overlooked and underestimated.
Walking Is One of the Most Powerful Forms of Movement And Science Backs That Up
Walking might not look flashy, but the research behind it is solid: walking does incredible things for your body and mind. Let’s break down some of the science in simple terms.
1. Walking Helps Regulate Blood Sugar
If you’ve ever felt tired or sluggish after a meal, especially one high in carbs, that’s often your blood sugar spiking and then dropping. But there’s an easy way to help with that: walk.
Even a 10-minute walk after eating can lower those blood sugar spikes. That means steadier energy, less inflammation, and better support for your metabolism.
A 2023 report shared by the Huberman Lab reinforced this simple truth: post-meal movement, like a short walk, makes a big difference in how your body processes food.
And the best part? You don’t need to go far or fast. Just move.
This effect is especially important for women in midlife. Hormonal shifts during perimenopause and menopause can affect insulin sensitivity, making blood sugar regulation more challenging.
Walking after meals becomes a natural way to keep those fluctuations in check without drastic changes to diet or complicated exercise routines.
2. Walking Supports Stress Reduction and Nervous System Balance
Walking isn’t only about your muscles, it helps your mind, too.
When I take a walk outside, especially early in the day or during moments of stress, I feel the difference immediately. The fresh air, the natural light, the simple rhythm of moving my body. All of it helps regulate my nervous system and lower cortisol (your body’s main stress hormone).
Walking slows the nervous system’s “fight or flight” response and promotes relaxation. When paired with mindful breathing or silence, walking becomes a form of moving meditation. And if you prefer a podcast or music? That works too. It’s about making it feel good for you.
This stress reduction isn’t just “nice to have.” Chronic stress can worsen symptoms related to hormonal imbalance, disrupt sleep, and contribute to weight gain, especially around the belly. Walking is a natural, accessible way to help reset your body and mind daily.
3. Walking Is Gentle on Your Joints
As we age, the high-impact workouts that once felt empowering can start to take a toll on our bodies. Joint pain, stiffness, and slower recovery become more common, particularly during peri- and post-menopause.
Walking, though, is kind to your body. It’s low-impact, meaning it doesn’t jar your knees, hips, or back. You’re less likely to get injured. You can do it almost anywhere. And it doesn’t leave you feeling drained the next day.
For long-term health and sustainability, walking is also a smart choice. You can keep doing it well into your 70s, 80s, and beyond. And if you’re dealing with arthritis or joint discomfort, walking can even help lubricate the joints and strengthen the muscles around them, reducing pain over time.
The key is to walk regularly but at a pace and distance that feels comfortable. Over time, you might notice more ease in your movements and less stiffness.
4. Walking Helps with Weight Maintenance
A lot of people believe that in order to lose or maintain weight, they have to go hard like cardio sessions or intense gym circuits. But studies show something different.
Dr. James Hill, co-founder of the National Weight Control Registry, found that walking is the top form of exercise used by people who maintain long-term weight loss. Why? Because walking is easy to repeat. You don’t need a gym. You don’t need gear. You don’t need to psych yourself up for it every day. You just go. And you keep going.
This consistency is what makes walking so effective for weight maintenance. It helps burn calories without overwhelming your body. Plus, it supports muscle tone and metabolism gently but steadily.
If your goal is weight loss or maintenance, try adding short walks throughout the day in addition to any other exercise you enjoy. For example, a 15-minute walk after lunch and a 20-minute stroll in the evening can boost your daily calorie burn significantly without feeling like a workout.
5. Walking Contributes to NEAT, And That Really Adds Up
NEAT stands for Non-Exercise Activity Thermogenesis. It’s a fancy way of saying “all the movement you do outside of workouts,” such as things like walking to the mailbox, standing while folding laundry, or pacing on a phone call.
Walking is one of the biggest contributors to NEAT. And studies show that NEAT can impact your daily energy burn even more than a structured workout.
In other words, the walk you take between errands, the extra loop you make around the block, or the five-minute walk break between meetings all matter. It all adds up.
This is encouraging because it means you don’t need to set aside huge chunks of time to move your body. Small steps, repeated often, build a foundation for better health.
The Messages We Hear About Exercise Need to Change
I’ve heard it all, the toxic workout culture language that turns movement into a form of punishment:
“No pain, no gain.”
“If you’re not sweating, it doesn’t count.”
“Walking isn’t enough.”
These messages are discouraging, especially for women in midlife or anyone dealing with physical limitations, burnout, or illness. They make people feel like they’re not doing enough, even when they’re doing their best.
But here’s what I know: movement is relative. What looks “easy” to someone else might be a major victory for you. If your body is healing, or if you're juggling stress and fatigue, then a short walk can be exactly what you need.
There’s no gold medal for pushing your body into exhaustion. And there’s no shame in choosing something gentle and sustainable. The real goal is to keep moving regularly and find joy in it, no matter the pace or intensity.
As Dr. Mark Hyman says, “Walking is the most underrated form of medicine we have.”
Walking Is Especially Powerful in Midlife
As hormones shift during perimenopause and menopause, the way our bodies respond to exercise changes, too. Recovery takes longer, we may feel more easily fatigued, and our joints may ache more. High-intensity workouts might feel overwhelming instead of energizing.
That’s why walking is such a great option.
It supports hormonal health, lowers stress, reduces inflammation, and helps keep our weight stable without pushing our bodies past the edge. It’s also easy to recover from, meaning you can be consistent with it, which is more important than intensity anyway. Consistency beats intensity every time.
Additionally, walking encourages better sleep patterns, something many women struggle with during menopause. Evening walks can help calm the mind and body, making it easier to fall asleep and stay asleep.
Lastly, if you find yourself struggling with motivation, remember: walking is flexible. You can do it alone or with friends, indoors on a treadmill or outside under the sun. You can break it up into 5-minute increments or go for a longer, leisurely stroll. The most important thing is to make it fit your life.
How to Make Walking Work for You
You don’t need to overhaul your life or track every step. Walking should feel good, not like another chore on your to-do list. But if you want to get more out of your walks, here are a few ways to be more intentional:
1. Walk After Meals
Aim for 10 to 15 minutes after breakfast, lunch, or dinner. This helps with digestion and lowers blood sugar spikes. It’s simple, low-effort, and incredibly effective.
If you struggle to remember, try setting a timer or associating your walk with a daily habit, like putting on your shoes right after you finish eating.
2. Stack Your Walks with Other Activities
Make walking a part of something you already enjoy:
Listen to a podcast
Call a friend
Walk your dog
Think through your to-do list
Pray or meditate in silence
Have a walking “meeting” - yep, if you “meet with me, you may just have to walk!
These “stacked” walks are efficient and enjoyable. They also make walking something to look forward to and not just something to check off your list.
3. Make It Joyful
Go where you enjoy walking. Find a park, a quiet neighborhood, or a walking trail. Put on music that makes you feel good. Treat yourself to a good pair of shoes. Walk with someone you love. Change it up so it doesn’t get boring. Changing your walking route now and then also keeps your brain engaged and gives you little bursts of excitement.
If it brings you peace, fun, or clarity, that’s a win.
4. Aim for Consistency, Not Perfection
Some days you'll hit 10,000 steps. Some days, it might be 2,000. That’s okay. The goal is to keep going, not to be perfect.
The sweet spot for most people is between 5,000 and 10,000 steps per day. But if you’re doing what you can with the time and energy you have, you’re on the right track. Tracking apps or fitness watches can also help you stay motivated, but if tracking feels like pressure, skip it and simply focus on how you feel.
Walking Isn’t “Less Than.” It’s Powerful.
At Alluvita, we support all forms of movement. We honor your effort, whether you're lifting weights, doing yoga, or walking around the block.
Walking may not come with a hype video or a six-pack, but it delivers real, meaningful benefits:
More energy
Less stress
Better blood sugar
Healthy joints
Mental clarity
A greater sense of control over your day
So yes, walking is enough. It’s more than enough. If you're walking, you're moving forward. You're showing up for your body, your mind, and your long-term health.
Fitness isn’t a race. Wellness isn’t measured by sweat or soreness. If walking fits into your life right now, whether it's because you’re busy, tired, recovering, overwhelmed, or simply choosing what feels good, that is more than valid.
You’re already doing the work when you choose to move in a way that supports your whole body, your hormones, your mental health, and your energy.
You belong here at Alluvita and together, let’s walk it out.
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