Relying only on walking for fitness may seem healthy, but according to fitness and nutrition coach Surabhi, it can quietly weaken your body over time. While walking supports weight management, blood sugar control, and mental wellbeing, avoiding strength training can lead to muscle loss, slower metabolism, joint stress, and faster ageing.
In a recent social media post, Surabhi explained that walking builds endurance but does not challenge the muscles enough to maintain strength. As a result, the body gradually loses muscle mass even if body weight stays the same. This loss affects metabolism, making it harder to burn calories efficiently and maintain energy levels throughout the day.
Without strength training, muscles fail to properly support joints, causing knees, hips, and the lower back to absorb more stress during daily activities. Over time, this can increase discomfort and injury risk. Simple tasks like lifting groceries, climbing stairs, or standing up from the floor may begin to feel unusually difficult.
Another major concern highlighted is accelerated ageing. Muscle and bone density naturally decline with age, but strength training is one of the most effective ways to slow this process. Without it, ageing-related weakness can appear earlier and progress faster.
To balance your fitness routine, Surabhi recommends including weight training two to three times a week, even if workouts are short. She advises focusing on compound movements such as squats, pushes, pulls, and hip hinges. Gradual progress by increasing repetitions, resistance, or control is key. Walking should still be part of the routine, but mainly for daily movement and recovery rather than as the sole form of exercise. Adequate protein intake is also essential to support muscle repair and growth.