Is walking enough, or do I also need strength and balance exercise?
Walking, especially brisk walking, benefits cardiovascular health but does not cover every component of fitness. Adults also need muscle-strengthening activity, and older adults benefit from suitable balance work. The plan should match ability, health conditions and fall risk.
Details
Judge intensity by effort
At moderate intensity, breathing usually becomes faster while conversation remains possible but singing becomes difficult. Slower walking is still better than inactivity. Effort varies between people, so one speed or step target does not fit everyone.
Add what walking does not provide
Strength work can include repeated chair rises, resistance bands or suitable weights, targeting major muscle groups on at least two days weekly. Balance practice is particularly useful for older adults, with support or supervision when falls are a concern.
Build up gradually
Spread activity through the week, interrupt prolonged sitting and choose sustainable options. Discuss exercise if illness is unstable or movement is restricted. Stop and obtain urgent assessment for chest pain, fainting or unusually severe breathlessness during exertion.
Related reading: How many minutes should I walk each day for better health?.