Key Takeaways
- Walking is excellent—but not enough on its own
- Strength and balance exercises are essential for fall prevention
- A combined programme helps maintain independence longer
At Medella Home Physio & OT, we work with people in their own homes every day. For many of our frailest clients, walking is the thing they desperately want to be able to do again—and in many cases, we are able to support them to achieve this.
This post, however, is written for those who are still mobile but entering or are in their later years. Walking is one of the most common forms of exercise our clients already do, are encouraged to do, or we help them to do. It’s familiar, accessible, and often feels safe. One thing many older people fear is losing the ability to walk.
But a question we’re frequently asked is:
“If I walk regularly, is that enough exercise for me?”
The short answer is: walking is an excellent foundation, but on its own, it rarely meets all the physical needs required to stay independent, strong, and safe as we age.
1. What Are the Benefits of Walking?
Walking provides many well-established benefits, particularly for older adults.
Physical benefits:
- Improves cardiovascular fitness and circulation
- Helps manage blood pressure, cholesterol, and blood sugar
- Maintains joint movement and general mobility
- Supports bone health through weight-bearing activity and exposure to sunlight
- Improves sleep and digestion
Mental and emotional benefits:
- Reduces symptoms of anxiety and low mood
- Supports cognitive health
- Encourages confidence and independence
- Provides social connection when done with others
2. Who Is Walking Best Suited For?
Walking is particularly helpful for:
- Adults returning to activity after illness or deconditioning
- People managing long-term conditions with appropriate guidance
- Individuals rebuilding confidence with movement
Important: Walking alone is often not sufficient or safe for people with a history of falls, muscle weakness, or poor balance and reduced reaction speed. If this sounds like you or someone you care for, a falls prevention assessment can help identify what additional support is needed.
3. Is Walking Enough If You Reach 150 Minutes per Week?
UK guidelines recommend at least 150 minutes of moderate-intensity activity per week for older adults. Moderate walking means you feel warmer and breathe faster—you can talk, but not sing.
However, even if this target is met, walking alone does not sufficiently maintain strength, balance, or power. The NHS guidelines are clear that strength exercises should be done on at least two days a week in addition to aerobic activity like walking.
4. What Can Walking Achieve—and What Will It Miss?
Walking can help with:
- Cardiovascular health
- General stamina
- Confidence with outdoor mobility
Walking alone doesn’t address:
- Muscle strength
- Balance and fall prevention
- Bone density
- Postural control
Research consistently shows that strength training can reduce falls in older adults by around one-third. Walking, for all its benefits, simply cannot achieve this on its own.
5. How Should a Fitness Programme Be Designed?
At Medella, we always start with goals, not exercises. We look at what is accessible for our clients—where they exercise, what equipment is available, how much time they have—and we firmly believe that exercise should be enjoyable and purposeful.
Effective programmes for older adults include a mixture of:
- Walking or other aerobic activity
- Strengthening exercises (using body weight, resistance bands, or light weights)
- Balance exercises
- Flexibility work
Programmes should also be reviewed frequently to ensure the exercises offer the right amount of challenge. As you progress, we might give you a heavier weight or swap an exercise that’s become easy for something more demanding.
You can read more about home exercises for improving mobility or explore our approach to elderly rehabilitation and mobility support.
Our Take-Home Message
Walking is important—but it’s not enough on its own. A personalised programme combining walking, strength, and balance work is the most effective way to maintain independence and safety in later life. Physiotherapists who specialise in elderly care are ideally placed to help you design one.
If you’d like to discuss whether a home assessment might help you or a family member, you’re welcome to get in touch for a no-obligation chat.
Clinical References
World Health Organization (2020). Physical activity guidelines.
Sherrington et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.
Liu & Latham (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews.
Skelton & Mavroeidi (2018). How do muscle and bone strengthening and balance activities (MBSBA) vary across the life course. Journal of Frailty, Sarcopenia and Falls.
American College of Sports Medicine (2019). Exercise and Physical Activity for Older Adults position stand.