Is walking an exercise?
20 Jan 2026
By Ronald Allan M. Ponteres, MD, MBAH
Walking is often dismissed as “just moving around.” Yet research shows it is one of the most accessible and effective forms of physical activity. It requires no equipment, minimal space, and can be done by people of almost any age or fitness level. In the Philippines, where non‑communicable diseases continue to rise, walking for leisure or as structured exercise plays an increasingly important role in supporting both individual and public health. This simple activity offers measurable benefits for longevity, cardiometabolic health, and overall wellness.
Physical activity vs. exercise
The terms physical activity and exercise are often used interchangeably, yet they refer to distinct concepts in health research. Physical activity includes any bodily movement produced by skeletal muscles that results in energy expenditure. This can involve routine actions such as commuting on foot, gardening, climbing stairs, or completing household chores. Exercise, however, is a specific subset of physical activity that is planned, structured, and performed repeatedly with the goal of improving or maintaining physical fitness. These features are well established in medical research and continue to shape how movement‑related behaviors are defined, categorized, and examined in scientific studies (Caspersen et al., 1985; Warburton & Bredin, 2017).
Walking can fall under either category. A relaxed stroll constitutes light physical activity, while brisk walking for approximately 30 minutes at a steady pace is considered structured exercise. Public health guidance highlights that both incidental and intentional walking contribute meaningfully to health.
Walk = workout?
Some still argue that walking is “too light” to qualify as exercise. However, evidence from cohort studies and meta‑analyses shows that even moderate-intensity walking reduces cardiovascular risk, improves metabolic health, and lowers mortality rates (Saint-Maurice et al., 2020). The intensity of walking helps determine how it is classified, since leisurely strolling generally falls under light physical activity. In contrast, brisk walking at a pace of about 3 to 4 miles per hour is considered moderate‑intensity exercise (Piercy et al., 2018).
A systematic review found that both physical activity and structured exercise play a considerable role in reducing mortality risk. It also showed meaningful improvements in overall quality of life across diverse populations. Walking stands out as one of the most widely studied lifestyle interventions because it is accessible, safe, and easy to incorporate into casual routines (Reiner et al., 2013).
Wandering for health effects
Insufficient physical activity remains a major risk factor for lifestyle-related diseases worldwide. The World Health Organization (WHO) recommends adults engage in at least 150 minutes of moderate‑intensity physical activity weekly to reduce these risks. Walking remains the most feasible way for many adults to meet this recommendation.
In the Philippines, sedentary lifestyle is a growing concern. A study among Filipino tertiary students found that low physical activity levels were linked to poorer well-being and higher risk of chronic diseases (Campoamor-Olegario et al., 2025). Urban Filipinos, particularly those living in Metro Manila, often spend long hours deskbound because of heavy traffic congestion and sitting work routines. This prolonged inactivity increases health risks and limits opportunities for spontaneous movement throughout the day (Bailey, 2021). As a result, incorporating daily walks becomes an effective and practical strategy for improving overall health.
Walking is deeply rooted in Filipino culture, particularly in rural communities where it remains a primary mode of transportation. However, in urban centers, roadblocks include the lack of safe pedestrian infrastructure, environmental hazards, and preference for motorized transport. Addressing these barriers through policy and urban design is essential for improving public health outcomes.
Why walking works
According to Dr Raymund Ramos, a double specialist in internal medicine and lifestyle medicine, walking is not only convenient but clinically powerful. He explains, "I typically prescribe walking using the FITT (frequency, intensity, time, type) principle, starting with a goal of 15–30 minutes of brisk activity most days of the week. I emphasize 'green exercise' or walking in nature whenever possible, as this enhances the psychological benefits alongside physical exertion."
Dr Ramos further highlights that "walking serves as a powerful tool for metabolic health, significantly improving insulin sensitivity and helping to regulate blood pressure. Beyond the physical, it acts as a ‘moving meditation’ that reduces cortisol levels and improves overall emotional resilience."
Evidence consistently supports these clinical observations:
• Cardiovascular fitness: Regular walking lowers blood pressure, improves circulation, and reduces risk of heart disease (Lee et al., 2012).
• Metabolic health: Walking helps regulate blood sugar and reduces risk of type 2 diabetes (Colberg et al., 2016).
• Mental well-being: Exposure to green spaces during walking reduces stress and improves mood (Barton, 2010).
• Longevity: Faster walking pace was associated with reduced all-cause mortality (Saint-Maurice et al., 2020).
Simple steps, big impacts
Dr Ramos likewise recognizes challenges many Filipinos face: "The most common barriers I see are time poverty and environmental constraints, such as a lack of safe, walkable infrastructure or inclement weather. Many patients also struggle with the ‘all-or-nothing’ mindset, feeling that short bouts of walking aren’t ‘enough’ to count as legitimate exercise."
Healthcare providers can play a key role in encouraging patients to incorporate more movement into their daily lives by prescribing walking as part of routine care. Rather than focusing solely on gym‑based workouts, clinicians can offer brisk walking for 30 minutes a day as an achievable and sustainable alternative. This simple recommendation can help patients build long‑term healthy habits that support better overall well‑being.
With non-communicable diseases accounting for more than 70% of deaths in the Philippines, promoting walking represents a low‑cost, high‑impact strategy. Urban planning initiatives such as safe sidewalks, green parks, pedestrian‑friendly routes, and programs like “Car‑Free Sundays” encourage physical activity at the population level.
Treading conclusion
Walking is more than simple movement; it is both a physical activity and a clinically validated form of exercise. Evidence from global and local studies shows that regular walking supports cardiovascular, metabolic, and mental health while extending lifespan. In a country facing rising sedentary behavior and lifestyle‑related diseases, walking offers a culturally adaptable, affordable, and accessible means to support everyday health. Even short bouts contribute to meaningful benefits—reinforcing the message that every step counts.
References
Bailey, D. P. (2021). Sedentary behaviour in the workplace: Prevalence, health implications and interventions. British Medical Bulletin, 137(1), 42–50.
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi‑study analysis. Environmental Science & Technology, 44(10), 3947–3955.
Campoamor-Olegario, L., Camitan, D. S., & Guinto, M. L. (2025). Beyond the pandemic: Physical activity and health behaviors as predictors of well-being among Filipino tertiary students. Frontiers in Psychology, 16, 1490437.
Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: Definitions and distinctions for health-related research. Public Health Reports, 100(2), 126–131.
Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., ... & Tate, D. F. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079.
Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: An analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219–229.
Piercy, K. L., Troiano, R. P., Ballard, R. M., et al. (2018). The Physical Activity Guidelines for Americans, 2nd Edition. JAMA, 320(19), 2020–2028.
Reiner, M., Niermann, C., Jekauc, D., & Woll, A. (2013). Long-term health benefits of physical activity–a systematic review of longitudinal studies. BMC Public Health, 13, 813.
Saint-Maurice, P. F., Troiano, R. P., Bassett, D. R., Graubard, B. I., Carlson, S. A., Shiroma, E. J., & Matthews, C. E. (2020). Association of daily step count and step intensity with mortality among US adults. JAMA, 323(12), 1151–1160.
Warburton, D. E. R., & Bredin, S. S. D. (2017). Health benefits of physical activity: A systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541–556.
Walking is often dismissed as “just moving around.” Yet research shows it is one of the most accessible and effective forms of physical activity. It requires no equipment, minimal space, and can be done by people of almost any age or fitness level. In the Philippines, where non‑communicable diseases continue to rise, walking for leisure or as structured exercise plays an increasingly important role in supporting both individual and public health. This simple activity offers measurable benefits for longevity, cardiometabolic health, and overall wellness.
Physical activity vs. exercise
The terms physical activity and exercise are often used interchangeably, yet they refer to distinct concepts in health research. Physical activity includes any bodily movement produced by skeletal muscles that results in energy expenditure. This can involve routine actions such as commuting on foot, gardening, climbing stairs, or completing household chores. Exercise, however, is a specific subset of physical activity that is planned, structured, and performed repeatedly with the goal of improving or maintaining physical fitness. These features are well established in medical research and continue to shape how movement‑related behaviors are defined, categorized, and examined in scientific studies (Caspersen et al., 1985; Warburton & Bredin, 2017).
Walking can fall under either category. A relaxed stroll constitutes light physical activity, while brisk walking for approximately 30 minutes at a steady pace is considered structured exercise. Public health guidance highlights that both incidental and intentional walking contribute meaningfully to health.
Walk = workout?
Some still argue that walking is “too light” to qualify as exercise. However, evidence from cohort studies and meta‑analyses shows that even moderate-intensity walking reduces cardiovascular risk, improves metabolic health, and lowers mortality rates (Saint-Maurice et al., 2020). The intensity of walking helps determine how it is classified, since leisurely strolling generally falls under light physical activity. In contrast, brisk walking at a pace of about 3 to 4 miles per hour is considered moderate‑intensity exercise (Piercy et al., 2018).
A systematic review found that both physical activity and structured exercise play a considerable role in reducing mortality risk. It also showed meaningful improvements in overall quality of life across diverse populations. Walking stands out as one of the most widely studied lifestyle interventions because it is accessible, safe, and easy to incorporate into casual routines (Reiner et al., 2013).
Wandering for health effects
Insufficient physical activity remains a major risk factor for lifestyle-related diseases worldwide. The World Health Organization (WHO) recommends adults engage in at least 150 minutes of moderate‑intensity physical activity weekly to reduce these risks. Walking remains the most feasible way for many adults to meet this recommendation.
In the Philippines, sedentary lifestyle is a growing concern. A study among Filipino tertiary students found that low physical activity levels were linked to poorer well-being and higher risk of chronic diseases (Campoamor-Olegario et al., 2025). Urban Filipinos, particularly those living in Metro Manila, often spend long hours deskbound because of heavy traffic congestion and sitting work routines. This prolonged inactivity increases health risks and limits opportunities for spontaneous movement throughout the day (Bailey, 2021). As a result, incorporating daily walks becomes an effective and practical strategy for improving overall health.
Walking is deeply rooted in Filipino culture, particularly in rural communities where it remains a primary mode of transportation. However, in urban centers, roadblocks include the lack of safe pedestrian infrastructure, environmental hazards, and preference for motorized transport. Addressing these barriers through policy and urban design is essential for improving public health outcomes.
Why walking works
According to Dr Raymund Ramos, a double specialist in internal medicine and lifestyle medicine, walking is not only convenient but clinically powerful. He explains, "I typically prescribe walking using the FITT (frequency, intensity, time, type) principle, starting with a goal of 15–30 minutes of brisk activity most days of the week. I emphasize 'green exercise' or walking in nature whenever possible, as this enhances the psychological benefits alongside physical exertion."
Dr Ramos further highlights that "walking serves as a powerful tool for metabolic health, significantly improving insulin sensitivity and helping to regulate blood pressure. Beyond the physical, it acts as a ‘moving meditation’ that reduces cortisol levels and improves overall emotional resilience."
Evidence consistently supports these clinical observations:
• Cardiovascular fitness: Regular walking lowers blood pressure, improves circulation, and reduces risk of heart disease (Lee et al., 2012).
• Metabolic health: Walking helps regulate blood sugar and reduces risk of type 2 diabetes (Colberg et al., 2016).
• Mental well-being: Exposure to green spaces during walking reduces stress and improves mood (Barton, 2010).
• Longevity: Faster walking pace was associated with reduced all-cause mortality (Saint-Maurice et al., 2020).
Simple steps, big impacts
Dr Ramos likewise recognizes challenges many Filipinos face: "The most common barriers I see are time poverty and environmental constraints, such as a lack of safe, walkable infrastructure or inclement weather. Many patients also struggle with the ‘all-or-nothing’ mindset, feeling that short bouts of walking aren’t ‘enough’ to count as legitimate exercise."
Healthcare providers can play a key role in encouraging patients to incorporate more movement into their daily lives by prescribing walking as part of routine care. Rather than focusing solely on gym‑based workouts, clinicians can offer brisk walking for 30 minutes a day as an achievable and sustainable alternative. This simple recommendation can help patients build long‑term healthy habits that support better overall well‑being.
With non-communicable diseases accounting for more than 70% of deaths in the Philippines, promoting walking represents a low‑cost, high‑impact strategy. Urban planning initiatives such as safe sidewalks, green parks, pedestrian‑friendly routes, and programs like “Car‑Free Sundays” encourage physical activity at the population level.
Treading conclusion
Walking is more than simple movement; it is both a physical activity and a clinically validated form of exercise. Evidence from global and local studies shows that regular walking supports cardiovascular, metabolic, and mental health while extending lifespan. In a country facing rising sedentary behavior and lifestyle‑related diseases, walking offers a culturally adaptable, affordable, and accessible means to support everyday health. Even short bouts contribute to meaningful benefits—reinforcing the message that every step counts.
References
Bailey, D. P. (2021). Sedentary behaviour in the workplace: Prevalence, health implications and interventions. British Medical Bulletin, 137(1), 42–50.
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi‑study analysis. Environmental Science & Technology, 44(10), 3947–3955.
Campoamor-Olegario, L., Camitan, D. S., & Guinto, M. L. (2025). Beyond the pandemic: Physical activity and health behaviors as predictors of well-being among Filipino tertiary students. Frontiers in Psychology, 16, 1490437.
Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: Definitions and distinctions for health-related research. Public Health Reports, 100(2), 126–131.
Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., ... & Tate, D. F. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079.
Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: An analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219–229.
Piercy, K. L., Troiano, R. P., Ballard, R. M., et al. (2018). The Physical Activity Guidelines for Americans, 2nd Edition. JAMA, 320(19), 2020–2028.
Reiner, M., Niermann, C., Jekauc, D., & Woll, A. (2013). Long-term health benefits of physical activity–a systematic review of longitudinal studies. BMC Public Health, 13, 813.
Saint-Maurice, P. F., Troiano, R. P., Bassett, D. R., Graubard, B. I., Carlson, S. A., Shiroma, E. J., & Matthews, C. E. (2020). Association of daily step count and step intensity with mortality among US adults. JAMA, 323(12), 1151–1160.
Warburton, D. E. R., & Bredin, S. S. D. (2017). Health benefits of physical activity: A systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541–556.