Walking is a low-impact, accessible, and cost-free activity enjoyed globally. But does it build muscle or burn fat? Professor Brian Carson from the University of Limerick, an exercise physiologist, highlights that walking engages the whole body, increasing energy expenditure and metabolic demands.
Physiological and Neurological Effects
Walking involves steady-state exercise, meaning it's less likely to leave you breathless unless additional stressors are present. It also activates the brain and nervous system, enhancing sensory processing and coordination. A 2014 Stanford University study found walking boosts creativity by 81% compared to sitting, especially outdoors.
Stress Reduction and Brain Health
Walking at a comfortable pace activates the parasympathetic nervous system, reducing cortisol levels. A 2011 study involving older adults showed regular aerobic exercise, like walking, increases hippocampus size and brain-derived neurotrophic factor (BDNF), aiding brain cell growth and communication, explains Abigail Ireland, a peak performance strategist.
Impact on Muscle and Fat
While walking doesn't significantly build muscle size, it prevents muscle loss. Carson notes a study showing reduced step counts can decrease muscle protein synthesis by 28%. Walking with resistance training is more effective for muscle maintenance. For fat loss, walking's low-intensity steady state (LISS) activity falls into the fat-burning zone, utilizing large and small muscle groups.
The Importance of Walking
Walking remains a valuable exercise, especially when considering the health impacts of sedentary lifestyles. Carson and Ireland emphasize integrating walking with strength, stamina, and suppleness exercises for comprehensive health benefits. Walking serves as a foundation for physical activity, supporting both body and mind.
Source: https://www.gq.com/story/does-walking-build-muscle-or-burn-fat-4
