Is Walking the New Running? Experts Weigh In on the Most Underrated Exercise

For many years, running has been seen as the best way to stay fit. If you weren’t putting in miles, working up a sweat, or preparing for a half-marathon, were you really exercising?

However, in 2025, an unexpected change is occurring: a growing number of individuals are putting on their sneakers to volunteer for walking instead of running. Not brisk walking. Not fast walking. Just plain walking.

Often underestimated or dismissed as “too simple,” walking is experiencing a much-deserved revival—and this time, it’s supported by research rather than exhausting hustle culture.

🚶‍♀️ The Rise of the Daily Walk

The beginning was low-key. Individuals confined at home during the epidemic started strolling their streets once more. Better mental health, reduced anxiety, and better sleeping were all results of this. Walking became a major interest in and of itself rather than only a means of killing time between sessions.

Google searches for the benefits of walking peaked in 2025. Influencers on TikTok touted their Hot Girl Walks. The organization decided to hold walking meetings.

Health podcasts' recommendations were walk more, stress less. What is behind it? Walkers, as it turns out, may be among the most undervalued approaches to maintain great health.

🧠 The Science-Backed Benefits of Walking

1. Heart Health Free of Tension According to a 2022 American Heart Association report, fast walking is as effective as running in lowering heart disease risk but does not stress the joints. This discovery is very relevant for those with prior injuries, have knee discomfort, or simply desire a less strenuous kind of exercise.

2 Walking stimulates dopamine and serotonin synthesis, releases endorphins, and improves brain blood flow. Many therapists now advise "walk therapy," combining physical activity with mental health advantages at once. "I find I think best when I am walking," says Monica, a 34-year-old freelance designer. "My mind activates as soon as I begin walking,"

3. Controlling Blood Sugar and Body Weight Consistent walking, especially after meals, improves insulin sensitivity and helps control blood sugar levels. Walking for 15 minutes after meals can help those managing Type 2 diabetes or other metabolic problems to drastically reduce blood sugar peaks.

4. More Lifespan and Disease Prevention Walking only 8,000 steps daily nearly cuts the chance of death from any cause, according to a metaanalysis done in 2023. A good pair of shoes and a nearby sidewalk will suffice; no gym is required.

🏃 Why Running Is Losing Its Universal Appeal

To be clear: running isn’t “bad.” But for many, it’s just not sustainable:

• Injury rates are high: Up to 80% of runners get injured annually, according to sports medicine data.

• It’s time- and recovery-intensive: Long runs demand warmups, cooldowns, stretching, and often, full-day soreness.

• Motivation fluctuates: Especially for beginners or those returning after a break, running can feel punishing instead of empowering.

That’s where walking quietly wins. No fancy gear. No complicated prep. Just step out the door and go.

🔁 Walking for All Bodies, All Ages

One of walking’s greatest superpowers? Accessibility.

• Seniors walk to preserve bone density and balance.

• Overweight individuals walk to gently build stamina without shame or strain.

• Busy parents walk with strollers.

• Couples use walks to reconnect.

• Office workers walk during lunch to shake off screen fatigue.

It’s exercise that doesn’t feel like exercise—and that’s the magic.

🛠️ How to Make Walking Work for You

Walking may be simple, but making it effective takes intention. Here’s how to upgrade your stroll:

1. Set a Step Goal—But Be Realistic

While 10,000 steps is often the benchmark, research shows 7,000–8,000 steps per day yields major health benefits.

2. Embrace “Zone 2” Intensity

Walk briskly enough that your heart rate rises, but you can still hold a conversation. This fat-burning, aerobic zone boosts endurance and metabolic health.

3. Use Walking as Mental Reboot

Leave your phone behind. Observe the trees. Let your mind wander. It’s movement meditation.

4. Add Hills or Weighted Backpacks

Want more challenge? Incorporate inclines or try rucking—walking with a weighted backpack to build strength and stamina.

5. Habit Stack

Pair walking with podcasts, audiobooks, prayer, or creative brainstorming. It’s fitness + enrichment in one.

🧘‍♀️ Walking vs. Running: It’s Not Either/Or

Imagine walking and running as different tools in a toolbox. Some days, you need speed and strength, while others ask for calm and flow. The key is to stay consistent, and walking helps you achieve that easily.

As one trainer mentioned, “I’d prefer to see a client walk daily for a year instead of exhausting themselves by running for just three weeks.”

✨ Final Thoughts: Walk Like Your Life Depends on It (Because It Might)

In a society that emphasizes extremes—being the fastest, hardest, or loudest—walking offers a subtle way to stand against that trend . It’s soft, it’s without cost, and it holds great strength.

If you’ve dismissed walking as insufficient, it’s time to change your mind.

Step by step, day by day, your routine walk might turn out to be one of the best choices you make for your health.