{"id":21514,"date":"2025-06-28T10:05:10","date_gmt":"2025-06-28T10:05:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/21514\/"},"modified":"2025-06-28T10:05:10","modified_gmt":"2025-06-28T10:05:10","slug":"how-to-age-proof-your-body-with-walking-and-strength-training-from-an-exercise-scientist","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/21514\/","title":{"rendered":"How to age-proof your body with walking and strength training, from an exercise scientist"},"content":{"rendered":"

If you\u2019re on a mission to live longer (and stronger!), you probably know that regular exercise<\/a> plays an undeniable role in longevity. Walking<\/a> and strength training in particular have a ton of benefits that can help keep you movin\u2019 and groovin\u2019 for years to come\u2014but is one of them better at adding healthy years to your lifespan? And how should you balance walking and strength training<\/a> to create a holistic routine?<\/p>\n

Those questions were recently raised by Blue Zones<\/a>, an organisation committed to researching worldwide longevity. Via the Instagram account<\/a>, the org posted about how if you want to live to 100, walking every day is better than going to the gym<\/a> three or four times per week. <\/p>\n

Meet the experts:<\/strong> Sarah Pelc Graca<\/a>, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Rachelle A. Reed<\/a>, PhD, ACSM-EP, is an exercise physiologist in Athens, Georgia. Natalya Vasquez<\/a>, CPT, is a certified personal trainer, health coach, and founder of On Your Terms Coaching.<\/p>\n

Even though most of us do it every day, walking is having a moment of sorts\u2014due to the fact that it\u2019s a low-impact workout that benefits your cardiovascular system and is accessible any time, any place. But strength training is also increasingly important as you age since it preserves muscle mass<\/a>, bone density, and functional<\/a> strength, says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.<\/p>\n

That just scratches the surface, though. Here\u2019s the lowdown on exactly how walking and strength training each impact longevity, and what that means for your routine, according to experts.<\/p>\n

Walking vs strength training for brain health<\/strong><\/p>\n

Expert verdict: <\/strong>It\u2019s a tie<\/p>\n

Keeping your brain healthy is a big part of living a longer, better life. ‘When your mind stays sharp, it\u2019s easier to stay independent, connected, and active,’ Pelc Graca says. On the flip side, cognitive decline can lead to accidents, memory loss, and even depression, she says. Fortunately, when it comes to supporting brain health and cognitive function, walking and strength training are both amazing, but in different ways.<\/p>\n

‘Walking increases blood<\/a> flow to the brain, which boosts oxygen and nutrients to the areas responsible for memory and thinking, but it also helps lower stress and improve sleep, which are two big players in cognitive health,’ Pelc Graca says. In fact, aiming for around 10,000 steps a day may even be associated with a lower risk of developing dementia. A 2022 study in JAMA Neurology<\/a> monitored almost 80,000 adults ages 40 to 79 over about seven years and monitored how many steps they took each day. It found that walking more was associated with a lower risk of dementia, and the optimal amount of daily steps<\/a> was just under 10,000.<\/p>\n

Strength training, on the other hand, stimulates the release of growth factors<\/a> (naturally occurring substances that stimulate cell growth), which supports the formation of new neurons in the brain, Pelc Graca says. Lifting weights may also improve executive function and memory, per a 2022 review in Springer Open<\/a> that looked at 19 studies on the effects of resistance training on cognitive function.<\/p>\n

A combination of walking and resistance training is the ideal recipe for optimal brain health\u2014and this finding is supported by a 2025 review in the International Journal of Clinical and Health Psychology<\/a> that looked at 35 randomised controlled trials to determine the effects that aerobic and resistance training have on cognitive function.<\/p>\n

\u201cWalking can be a great gateway to more intense exercise, and may be the best starting place for folks who haven\u2019t been active in a while, but ideally, it\u2019s best to work up to incorporating both types of exercise\u201d for longevity, says exercise physiologist Rachelle A. Reed, PhD, ACSM-EP.<\/p>\n

Walking vs strength training for bone health<\/strong><\/p>\n

Expert verdict: <\/strong>Strength training<\/p>\n

Strong bones are key to staying active and avoiding serious injuries as you get older, because broken bones \u2013 especially in older adults \u2013 can lead to long recovery times and even long-term health issues, Pelc Graca says. The good news? Weight-bearing movements like walking and resistance training help maintain and improve bone mineral density, the amount of bone mineral in bone tissue, so you\u2019re less likely to experience fractures and more likely to stay on your feet for the long haul. Strength training has a slight edge at this over walking.<\/p>\n

Walking slows age-related bone loss, especially in the hips and legs, since your bones work to support your body weight with each step, stimulating them to become stronger and denser, Pelc Graca says. As a result, frequent walks may reduce the risk of osteoporosis<\/a>, per 2024 research in Springer<\/a>. The study monitored 24,000 adults without osteoporosis over three years via questionnaires and found that those who engaged in outdoor walking regularly had a lower risk of osteoporosis.<\/p>\n

Strength training<\/a> does more than just slow bone loss, though \u2013 it also stimulates new bone growth. ‘Strength training puts controlled stress on bones, signalling the body to build stronger, denser bone tissue,’ Pelc Graca says. You can certainly add weight to your body while walking (hello, weighted vest<\/a>), but there are limitations on the range of motion and weight you can use that actually impact bone preservation and muscle growth, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of On Your Terms Coaching. <\/p>\n

However, the different exercises and directions your body moves weights in during resistance training also improves muscle mass, meaning better support for your skeleton, Vasquez says. This is particularly beneficial for older women and those post-menopause, since it helps counteract the bone loss that often occurs during this phase of life, according to a 2022 review in Endocrinology<\/a>.<\/p>\n

Walking vs strength training for cardiovascular health<\/strong><\/p>\n

Expert verdict: <\/strong>Walking<\/p>\n

Heart health has a huge impact on how long \u2013 and how well \u2013 you live since heart disease is the number-one cause<\/a> of death for women. As a result, taking care of your cardiovascular system is nonnegotiable for boosting longevity and fostering a longer, healthier lifespan, Pelc Graca says. Walking shines when it comes to supporting cardiovascular health, but strength training still plays a valuable role. <\/p>\n

Walking boosts circulation<\/a>, lowers blood pressure, supports healthy cholesterol levels, and improves insulin sensitivity, which are all key factors for keeping your heart in tip top shape, Pelc Graca says. Regular exercise like walking also helps manage stress, which can decrease blood pressure and the risk for heart attack and stroke, per the American Heart Association<\/a>. Plus, because walking is low-impact, accessible, and doesn\u2019t require equipment, it\u2019s easier to do regularly, which is critical for long-term heart health, says Reed.<\/p>\n

That said, strength training still plays a valuable role in cardiovascular health since it reduces body fat<\/a>, improves insulin sensitivity, and lowers mortality risk, per a 2023 review in Exercise Sport and Movement<\/a> that reviewed studies examining the long-term benefits of resistance training. However, during traditional strength training, you\u2019ll likely take frequent rest breaks between sets where your heart rate will slow down, whereas your heart rate won\u2019t decrease on a walk<\/a>, which will make it stronger over time, Vasquez says.<\/p>\n

Walking vs strength training for building muscle and strength <\/strong><\/p>\n

Expert verdict: <\/strong>Strength training<\/p>\n

Muscle isn\u2019t just for looking sculpted \u2013 it\u2019s key to staying strong, steady, and independent as you age. A lack of muscle is also correlated to poor balance and an increased risk of falls, in turn, upping your chances of injury, says Pelc Graca: ‘Put simply, more strength equals more freedom to do the things you love for longer.’ Strength training takes the cake for building muscle, but walking still supports muscle maintenance.<\/p>\n

Strength training is the most effective way to build muscle and maintain muscle mass, which both naturally decline with age, Pelc Graca says. Resistance training provides a heavy load to the muscles, which will stimulate muscle growth (hypertrophy). It also improves neuromuscular coordination, the communication between the brain and the muscles, which enables movement, Reed says. This workout also enhances joint stability, balance, and improves range of motion, allowing you to stay stronger and independent for longer, per a 2023 meta-analysis in Springer<\/a> of 55 studies on the benefits of resistance training. <\/p>\n

Besides strength, training power is also imperative for being able to move well for as long as possible. ‘Unlike muscular strength, which refers to how much force a muscle can exert, muscular power combines force and speed,’ says Reed. So, maintaining that power is important to do functional tasks like climbing stairs<\/a>, catching yourself during a fall, or quickly standing up from a chair. Incorporating power movements like medicine ball throws and kettlebell swings<\/a> during strength training days can help maintain that force and speed. <\/p>\n

As for walking, Pelc Graca says regular strolls preserve lower-body strength and endurance, especially in the calves, hamstrings, glutes, and core. Walking also promotes healthy joints and balance, making it easier to move freely and confidently with age. However, because walking is a singular range of motion exercise (you only move forward and backward), it excludes other major muscle groups from activating, therefore limiting overall muscle gains and strength, Vasquez says. <\/p>\n

Walking vs strength training for overall longevity<\/strong><\/p>\n

Expert verdict: <\/strong>Both!<\/p>\n

Walking and strength training both play an invaluable role in health and longevity. All three experts agree that a hybrid exercise model emphasising aerobic movement and resistance training is your best bet for a longer, healthier life. <\/p>\n

The Centers for Disease Control and Prevention<\/a> recommends at least 150 minutes of moderate intensity exercise per week \u2013 like a brisk walk \u2013 plus a weekly minimum of two full-body<\/a> strength training sessions. However, you can tailor your workout routine to your individual interests and health concerns.<\/p>\n

For instance, ‘older adults may benefit more from prioritising strength training to preserve muscle mass and prevent frailty, while individuals with cardiovascular risk factors often need more aerobic activity like walking,’ Reed says. ‘For those just getting started with exercise, walking is typically a more approachable and confidence-building entry point.’<\/p>\n

If you\u2019re unsure where to start, Vasquez recommends walking for 15 minutes after lunch and dinner<\/a> everyday and adding three 15-minute full-body strength training sessions to your schedule throughout the week. From there, you can increase the time and intensity as your body gets stronger.<\/p>\n

Remember, as with most things in life, consistency is key for long-term success. ‘Longevity isn’t just about adding years to your life,’ Pelc Graca says. ‘It\u2019s about adding life to your years, and regular walking<\/a> and strength training are two of the most accessible, effective ways to do that.’ <\/p>\n

Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the <\/strong>WOMEN’S HEALTH NEWSLETTER<\/strong><\/a><\/p>\n

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Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She\u2019s a mass consumer of social media and cares about women\u2019s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. \u00a0<\/p>\n