Study Finds Walking Alone May Not Be Enough: Combining Strength Training Boosts Fitness

Walking Dominates U.S. Leisure Activities, But Experts Warn It May Not Be Enough

Walking is the most popular physical activity in the United States, according to a new national survey. However, experts caution that walking alone may not be sufficient to maintain higher fitness levels, particularly when compared to other activities like strength training or running.

Regional Differences in Exercise Preferences

Researchers analyzed data from 396,261 U.S. adults collected in 2019 and found distinct differences in leisure activities between urban and rural residents:

• Urban dwellers: Prefer walking, running, weightlifting, and dance
• Rural residents: Prefer walking, gardening, hunting, and fishing

The study, published in PLOS One, suggests these preferences may reflect local access to facilities or cultural norms. Urban residents were also more likely to meet physical activity guidelines than those in rural areas.

Key Findings on Walking and Fitness

Despite walking's popularity, the study revealed concerning gaps in overall fitness:

• Only 25% of walkers met both aerobic and muscle-strengthening guidelines
• Approximately 22% did not meet either guideline
• 44% of respondents reported walking as their primary activity

The findings align with a 2011 U.S. study, reinforcing the need for varied exercise routines.

Expert Recommendations for Boosting Physical Activity

Lead researcher Christiaan Abildso, PhD, a physical activity specialist at West Virginia University, emphasized the importance of tailored fitness approaches:

“We see a need to continue to support our partners in small towns and rural places by creating physical, social, and cultural conditions that support physical activity. Everyone needs to ask, ‘how does what we’re doing affect physical activity,’ in order to help get people more active, more often, in more places.”

Abildso proposed several community-level solutions:

• Adding wide shoulders to country roads for cycling and running
• Expanding rail trails nationwide
• Creating chair exercise programs at senior centers
• Developing or improving parks and green spaces
• Keeping school facilities open to the public

Medical Community Weighs In

Michael Fredericson, MD, a professor of orthopedic surgery at Stanford Medicine, who was not involved in the study, commented on the findings:

“This study aligns with other studies on physical activity in the U.S. population. This underscores the continued need to encourage easily accessible forms of exercise, such as walking, or more functional activities around the home, which are more doable for folks.”

Benefits of Walking and Other Activities

The study highlights the importance of combining walking with other activities like gardening or strength training to achieve comprehensive fitness benefits. While walking remains a cornerstone of physical activity, experts suggest integrating varied exercises to meet all health guidelines.