Is Walking Enough? Preventing Muscle Loss as We Age
Walking is one of the best things we can do for our health. It benefits the heart, helps control blood sugar, and supports brain health.
But is walking enough to keep us strong and independent as we grow older?
Research suggests that walking alone is generally not enough.
Why Muscle Strength Matters
Beginning in middle age, we gradually lose muscle mass and strength, a process known as sarcopenia. This decline often accelerates in our 70s and 80s.
Muscle strength is essential for everyday activities such as climbing stairs, carrying groceries, getting out of a chair, and preventing falls.
Muscle power—our ability to react quickly and generate force—may decline even faster than strength.
Why Walking Isn't Enough
Walking is excellent aerobic exercise, but it generally doesn't challenge our muscles enough to maintain or increase their strength.
Muscles need resistance to become stronger.
Walking uphill or climbing stairs provides more muscular challenge, but strength training works additional muscle groups, including the upper body.
The answer isn't walking or strength training. It's both.
What Does Research Tell Us?
Studies show that resistance training can improve muscle strength, mobility, and everyday physical functioning—even in people in their 80s and 90s.
The CDC recommends that older adults combine:
Walking or other aerobic exercise: At least 150 minutes weekly at moderate intensity. Those who are less active can start with shorter periods and gradually build up.
Strength training: At least twice a week, involving all major muscle groups.
Balance exercises: Regular activities that improve stability and help prevent falls.
Getting Started
You don't necessarily need a gym. Chair stands, wall push-ups, resistance bands, and dumbbells can all help build strength.
Start with manageable resistance and gradually increase the challenge. People with significant physical limitations may benefit from guidance from a physical therapist or qualified trainer.
Adequate protein also helps maintain muscle. Creatine may provide additional benefits when combined with resistance training.
The Bottom Line
Keep walking—but don't stop there.
Adding strength and balance exercises can help preserve the physical abilities that allow us to remain active and independent.
And the encouraging news is that muscle strength can improve even in our 80s and 90s.
Learn More
Videos
Explains why walking alone may not preserve muscle strength as we age and discusses additional exercises that can help maintain mobility, balance, and independence.
Dr. Ben Bikman explores how exercise affects the entire body, including insulin sensitivity, metabolism, cardiovascular health, and the brain—not just our muscles.