Physical activity trends emphasize walking plus strength and resistance

Physical activity trends and recommendations emphasize that while walking is a fundamental component of an active lifestyle, it may need to be supplemented with other forms of exercise for optimal health.

Weighted walking, also known as rucking, is gaining popularity as a way to increase the intensity of a standard walk without requiring running. By wearing a weighted vest or backpack, individuals can increase energy expenditure and physical load. However, experts at Harvard Health advise caution, suggesting beginners start with a load no greater than 10 percent of their body weight to avoid strain on joints and muscles. This method is not recommended for those with back or neck pain or during pregnancy.

For older adults, particularly those over 60, walking alone may not be sufficient to maintain independence and safety. While the World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week for those over 65, experts suggest incorporating muscle-strengthening and balance-improving exercises. These additions help prepare the body for daily tasks, such as climbing stairs or recovering balance unexpectedly, which walking alone may not fully address.