The Times Australia
The Times World News

.

Only walking for exercise? Here’s how to get the most out of it

  • Written by Ken Nosaka, Professor of Exercise and Sports Science, Edith Cowan University
Only walking for exercise? Here’s how to get the most out of it

We’re living longer than in previous generations, with one in eight[1] Australians aged over 85. But the current gap[2] between life expectancy (“lifespan”) and health-adjusted life expectancy (“healthspan”) is about ten years. This means many of us live with significant health problems in our later years.

To increase our healthspan, we need planned, structured and regular physical activity (or exercise). The World Health Organization recommends[3] 150–300 minutes of moderate-intensity exercise – such as brisk walking, cycling and swimming – per week and muscle strengthening twice a week.

Yet few of us meet these recommendations. Only 10%[4] meet the strength-training recommendations. Lack of time[5] is one of the most common reasons.

Walking is cost-effective, doesn’t require any special equipment or training, and can be done with small pockets of time. Our preliminary research[6], published this week, shows there are ways to incorporate strength-training components into walking to improve your muscle strength and balance.

Read more: Am I too old to build muscle? What science says about sarcopenia and building strength later in life[7]

Why walking isn’t usually enough

Regular walking does not appear[8] to work as muscle-strengthening exercise.

In contrast, exercises consisting of “eccentric” or muscle-lengthening contractions improve[9] muscle strength, prevent muscle wasting[10] and improve other functions such as balance and flexibility.

Typical eccentric contractions are seen, for example, when we sit on a chair slowly. The front thigh muscles lengthen with force generation.

Woman sits on chair
When you sit down slowly on a chair, the front thigh muscles lengthen. buritora/Shutterstock[11]

Our research

Our previous research[12] found body-weight-based eccentric exercise training, such as sitting down on a chair slowly, improved lower limb muscle strength and balance in healthy older adults.

We also showed[13] walking down stairs, with the front thigh muscles undergoing eccentric contractions, increased leg muscle strength and balance in older women more than walking up stairs. When climbing stairs, the front thigh muscles undergo “concentric” contractions, with the muscles shortening.

It can be difficult to find stairs or slopes suitable for eccentric exercises. But if they could be incorporated into daily walking, lower limb muscle strength and balance function could be improved.

This is where the idea of “eccentric walking” comes into play. This means inserting lunges in conventional walking, in addition to downstairs and downhill walking.

Eccentric walking means incorporating deep lunges into your movement.

In our new research[14], published in the European Journal of Applied Physiology, we investigated the effects of eccentric walking on lower limb muscle strength and balance in 11 regular walkers aged 54 to 88 years.

The intervention period was 12 weeks. It consisted of four weeks of normal walking followed by eight weeks of eccentric walking.

The number of eccentric steps in the eccentric walking period gradually increased over eight weeks from 100 to 1,000 steps (including lunges, downhill and downstairs steps). Participants took a total of 3,900 eccentric steps over the eight-week eccentric walking period while the total number of steps was the same as the previous four weeks.

Read more: It's OK to aim lower with your new year's exercise resolutions – a few minutes a day can improve your muscle strength[15]

We measured the thickness of the participants’ front thigh muscles, muscle strength in their knee, their balance and endurance, including how many times they could go from a sitting position to standing in 30 seconds without using their arms. We took these measurements before the study started, at four weeks, after the conventional walking period, and at four and eight weeks into the eccentric walking period.

We also tested their cognitive function using a digit symbol-substitution test at the same time points of other tests. And we asked participants to complete a questionnaire relating to their activities of daily living, such as dressing and moving around at home.

Finally, we tested participants’ blood sugar, cholesterol levels and complement component 1q (C1q) concentrations, a potential marker of sarcopenia[16] (muscle wasting with ageing).

Person walks with small dog
Regular walking won’t contract your muscles in the same way as eccentric walking. alexei_tm/Shutterstock[17]

What did we find?

We found no significant changes in any of the outcomes in the first four weeks when participants walked conventionally.

From week four to 12, we found significant improvements in muscle strength (19%), chair-stand ability (24%), balance (45%) and a cognitive function test (21%).

Serum C1q concentration decreased by 10% after the eccentric walking intervention, indicating participants’ muscles were effectively stimulated.

The sample size of the study was small, so we need larger and more comprehensive studies to verify our findings and investigate whether eccentric walking is effective for sedentary people, older people, how the different types of eccentric exercise compare and the potential cognitive and mental health benefits.

But, in the meantime, “eccentric walking” appears to be a beneficial exercise that will extend your healthspan. It may look a bit eccentric if we insert lunges while walking on the street, but the more people do it and benefit from it, the less eccentric it will become.

Read more: Health Check: in terms of exercise, is walking enough?[18]

References

  1. ^ one in eight (www.aihw.gov.au)
  2. ^ gap (pubmed.ncbi.nlm.nih.gov)
  3. ^ World Health Organization recommends (www.who.int)
  4. ^ Only 10% (doi.org)
  5. ^ Lack of time (pubmed.ncbi.nlm.nih.gov)
  6. ^ Our preliminary research (link.springer.com)
  7. ^ Am I too old to build muscle? What science says about sarcopenia and building strength later in life (theconversation.com)
  8. ^ does not appear (theconversation.com)
  9. ^ improve (theconversation.com)
  10. ^ prevent muscle wasting (pubmed.ncbi.nlm.nih.gov)
  11. ^ buritora/Shutterstock (www.shutterstock.com)
  12. ^ previous research (pubmed.ncbi.nlm.nih.gov)
  13. ^ showed (pubmed.ncbi.nlm.nih.gov)
  14. ^ new research (link.springer.com)
  15. ^ It's OK to aim lower with your new year's exercise resolutions – a few minutes a day can improve your muscle strength (theconversation.com)
  16. ^ marker of sarcopenia (faseb.onlinelibrary.wiley.com)
  17. ^ alexei_tm/Shutterstock (www.shutterstock.com)
  18. ^ Health Check: in terms of exercise, is walking enough? (theconversation.com)

Read more https://theconversation.com/only-walking-for-exercise-heres-how-to-get-the-most-out-of-it-224159

Times Magazine

The Decline of Hyper-Casual: How Mid-Core Mobile Games Took Over in 2025

In recent years, the mobile gaming landscape has undergone a significant transformation, with mid-core mobile games emerging as the dominant force in app stores by 2025. This shift is underpinned by changing user habits and evolving monetization tr...

Understanding ITIL 4 and PRINCE2 Project Management Synergy

Key Highlights ITIL 4 focuses on IT service management, emphasising continual improvement and value creation through modern digital transformation approaches. PRINCE2 project management supports systematic planning and execution of projects wit...

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Science Behind Reverse Osmosis and Why It Matters

What is reverse osmosis? Reverse osmosis (RO) is a water purification process that removes contaminants by forcing water through a semi-permeable membrane. This membrane allows only water molecules to pass through while blocking impurities such as...

The Times Features

Troubleshooting Flickering Lights: A Comprehensive Guide for Homeowners

Image by rawpixel.com on Freepik Effectively addressing flickering lights in your home is more than just a matter of convenience; it's a pivotal aspect of both home safety and en...

My shins hurt after running. Could it be shin splints?

If you’ve started running for the first time, started again after a break, or your workout is more intense, you might have felt it. A dull, nagging ache down your shins after...

Metal Roof Replacement Cost Per Square Metre in 2025: A Comprehensive Guide for Australian Homeowners

In recent years, the trend of installing metal roofs has surged across Australia. With their reputation for being both robust and visually appealing, it's easy to understand thei...

Why You’re Always Adjusting Your Bra — and What to Do Instead

Image by freepik It starts with a gentle tug, then a subtle shift, and before you know it, you're adjusting your bra again — in the middle of work, at dinner, even on the couch. I...

How to Tell If Your Eyes Are Working Harder Than They Should Be

Image by freepik Most of us take our vision for granted—until it starts to let us down. Whether it's squinting at your phone, rubbing your eyes at the end of the day, or feeling ...

Ways to Attract Tenants in a Competitive Rental Market

In the kind of rental market we’ve got now, standing out is half the battle. The other half? Actually getting someone to sign that lease. With interest rates doing backflips and ...