‘Walking is one of the most underrated things’: Geriatric doctor says you don't need to join a gym to start exercising

Is lack of motivation to join a gym the only thing stopping you from working out? Here's some good news – working on your fitness can be far less complicated.

Starting your fitness journey can feel confusing and overwhelming, especially with the endless stream of advice online telling you to hit the gym, lift weights or invest in specialised equipment. But getting healthier does not have to begin with an elaborate workout routine. Simple, everyday movements can also help you become more active and build healthier habits – and one of the easiest places to start is with something as simple as walking.

Dr Chisom Ikeji, board-certified internal medicine, geriatric, and critical care physician, is highlighting the benefits of one of the most underrated forms of exercise – walking. In an Instagram video shared on June 10, the physician explains, “Walking is one of the most underrated things that you can do for your health. Somehow, we've convinced ourselves that exercise only counts if you're drenched in sweat and have done like a million burpees if you're under the age of 65. But the evidence tells another story.”

Even a modest increase in your daily step count matters

Adding walking to your daily routine not only helps increase overall movement but can also complement your workouts and contribute to greater calorie expenditure. Regular walking is also associated with a lower risk of several cardiovascular, metabolic and cognitive disorders. According to Dr Ikeji, even a modest increase in your daily step count can make a meaningful difference to your overall health.

She explains, “Research consistently shows that regular walking as a part of an exercise routine reduces the rates of hypertension, type 2 diabetes, cognitive impairment, and premature death. And before anyone says, 'I don't have time to walk 10 miles a day,' news is, you don't have to. Health benefits start well below 10,000 steps. And even a modest increase in your daily step count can improve your health outcomes. One study showed that getting at least 7,000 to 8,000 steps a day actually showed a reduction in mortality.”

Why is walking underrated?

Dr Ikeji highlights walking as one of the most accessible forms of exercise for most people. Unlike strength training or other workouts, it does not require specialised equipment or a gym membership. You can simply walk around your home, head outdoors for a stroll, run errands, do household chores, pick up groceries or take your dog for a walk. While these everyday activities may not feel like a conventional workout, they can all help increase your daily step count and contribute to your overall physical activity without requiring a special set up.

The geriatric specialist emphasises, “For many, walking is quite accessible and it doesn't cost as much as getting a gym membership. It doesn't cause as much impact to your bones, and you don't need any special equipment. You do not need a weighted vest and you do not need special shoes. It's one of the few forms of exercise that people can realistically do consistently. And there's no evidence that that (weighted vest) increases bone density, increases muscle growth, or calorie burn. So, start counting walking as one of your workouts. It is exercise. It will give you results. And it's not only good for your body, but it's good for your brain, too. If you've been waiting for motivation to start exercising, start with walking.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Dr Chisom Ikeji is a critical care, geriatrics and internal medicine physician. She trained in internal medicine at MedStar Health, followed by fellowships in geriatrics at Yale University and critical care at the University of Pittsburgh. She is also an award-winning physician and researcher with interests in quality improvement, geriatric trauma care, healthcare leadership and end-of-life care.