Fitness and nutrition coach Surabhi (working in Seattle, USA with the GetFitMindBody brand), if you just walk and ignore strength training, the body can face a series of negative consequences such as weak joints, slow metabolism and faster aging.
Ms. Surabhi said that walking helps improve endurance, control weight and stabilize blood sugar, but it is not enough to maintain muscle strength in the long run.
If you just walk without strength training, it will be difficult for your body to achieve the expected fitness," she emphasized.
According to Surabhi, the first noticeable impact is muscle loss. Although weight may not change, muscle mass still declines over time because walking does not create enough stimulation for the body to maintain and develop muscles. When muscles decrease, metabolic rate also slows down, because muscles are the "muscle drives" that burn the body's energy.
The next consequence is that the joints have to bear more load than necessary. When the muscles are not strong enough to support movement, pressure will be applied to the knees, hips and lower back, increasing the risk of pain and injuries in daily life.
Ms. Surabhi believes that this is the reason why many people walk regularly but still experience joint pain.
Not only that, daily life also becomes more difficult. Walking helps increase endurance, but does not provide the necessary strength to lift, push, pull or stand up and sit down easily. In the long run, this makes the body less flexible and quickly tired.
The most worrying thing, according to Surabhi, is that the aging process is faster. Loss of muscle and bone is a natural law with age, but strength training is one of the few methods that has been proven to slow down this process.
Instead of just walking, Surabhi recommends strength training 2-3 sessions a week, even for short periods. Exercises should prioritize large movements such as squats, bends, push-ups and pulls, and gradually increase intensity according to your ability.
Walking is still necessary, but should play a role in supporting recovery and increasing the number of movement steps, not the only form of exercise. Besides, eating enough protein is also very important for the body to recover and develop muscles effectively.
(The article is for reference only, not to replace professional medical advice. Always consult a doctor if you have health questions).
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