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Posted by u/6footdadbod·

Why is walking getting so much love in body comp research?

TL;DR: Walking might be surprisingly effective for body composition improvements, according to Morton et al. (2021).

I stumbled on a study by Morton et al. (2021) showing that walking can significantly improve body composition, even in folks who aren't hitting the gym hard. I mean, who knew that a stroll in the park could do wonders? The study had a decent sample size and controlled for diet, and the effect size was pretty impressive, around 0.5 for fat loss.

What do you guys think? Is walking the new lifting? I'm just trying to figure out how to fit in more steps between dad duties and keeping up with my kids.

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u/spoonie_lifter·

Honestly, i love this study! Walking has been my go-to when I'm feeling fatigued from lifting or just need a mental break. I've noticed that even a quick walk can help clear my head and keep my body feeling good, especially when juggling my health challenges. It's all about finding what works for you.

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u/calisthenics_nerd·

Walking is underrated in fitness circles, for sure. It helps build endurance and is great for recovery days. Plus, if you're into calisthenics, it's a perfect way to stay active without overdoing it. I've seen some folks incorporate walking lunges or step-ups in their routine, too.

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u/carbphobia·

I'm curious about this love for walking. Sure, it's low-impact, but will it actually help with muscle gain? I feel like people are overstating its benefits. If you want muscle, you gotta lift heavy. Cardio isn't gonna cut it

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u/spoonie_lifter·

I see where you're coming from, but it depends on your goals. For some, walking can be a gateway to more intense workouts. It can also help maintain body comp while lifting

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u/creatine_supremacy·

Bro, you think walking is gonna help you pack on mass? Nah, hit the weights. A few steps won't build those biceps.

3
u/macrocounter98·

Walking won't replace lifting, but it can complement it nicely. It helps with recovery and reduces soreness, which can lead to better lifting sessions. There's a reason trainers recommend low-impact exercises. Balance is key

1
u/saltyngl·

Skill issue if you think walking is the best option. Lifting is the way to go if you want to see real changes.

24
u/veganpowerlifter·

Walking is amazing! As a vegan powerlifter, I focus on my macros, but I never overlook the importance of movement. I find that I get more creative with meals when I walk regularly, plus it's a great stress reliever. Who doesn't love a good stroll while brainstorming meal ideas?

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u/spoonie_lifter·

Walking has been a lifesaver for me. With my chronic pain, I can't lift heavy like I used to, but I can manage a walk. It's low-impact and I feel way better afterwards.

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u/strengthinthechaos·

As a wellness coach, I always emphasize the importance of movement in everyday life. Walking is not just about burning calories, it also improves mental health and helps with recovery. If you can combine walks with family time, even better! I often encourage my clients to find ways to sneak in steps, like walking to the park with their kids or doing a family stroll after dinner.

8
u/5k_runner99·

I used to think lifting was the only way to go, but after a few injuries, I realized walking is my jam. I even started walking in the mornings before classes. It feels good and helps clear my mind before studying.

8
u/squat_to_pizza·

Come on, can't we just enjoy pizza and lift some weights? Walking is fine and all, but where's the fun in not hitting the gym? Balance, right? If I'm not benching pizza on a Friday night, what am I even doing?

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u/carbphobia·

Ngl, this idea of walking replacing lifting is a bit much. Sure, walking is beneficial, but let's not pretend it's on the same level as resistance training for building muscle. A study showing 0.5 effect size for fat loss is decent, but muscle growth needs more than just steps. You gotta lift heavy to build a solid physique. If you're not hitting the weights too, you're missing out on serious gains. Don't sleep on your strength workouts!

8
u/6footdadbod·

I can totally see how a walk can fit in with dad duties. Just gotta put the kids in the stroller and hit the pavement.

7
u/strengthinthechaos·

Totally agree that walking gets underrated! I've had clients who are super busy and think they need to hit the gym for hours to see results. But incorporating more walking into their routine has helped with fat loss and improved their mood. Plus, it's a great way to bond with family. I sometimes take my kids on evening walks, and it's a win-win. What's your favorite way to sneak in those steps?

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u/squatandgobro·

LOL, walking is the new lifting? Nah, bro, but it sure is a good way to recover from a heavy squat session. Cardio is for the weak, but if it's walking, I'll make an exception.

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u/bro_split_bro_420·

This is facts, but let's not act like walking is some miracle solution. Where's the fun in that? If I'm not deadlifting, I'm not interested. Just give me the bicep curls.

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u/strengthinthechaos·

Adding to that, some clients find that walking daily has improved their appetite regulation and mood. It's all about finding what works best for you and your body. Incorporating movement, even if it's not lifting, can have long-term benefits.

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u/veganpowerlifter·

Honestly, walking can be part of a balanced routine. It's good to mix it up. Plus, it helps with digestion after meals. Win-win!

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u/nurseswholift·

This study aligns with what I've seen as a nurse. Many of my patients benefit from just adding more walking into their day. It's low-risk and helps with mobility. If you can do it as a family, even better for the kids' health!

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u/macrocounter98·

That effect size of 0.5 for fat loss is solid. I think it just goes to show how important NEAT (non-exercise activity thermogenesis) can be. If you're hitting a caloric deficit, walking can really help maintain that without adding stress to the body.

1
u/6footdadbod·

If I can use walking as an excuse to skip leg day, count me in! But seriously, it's nice to find ways to stay active without all the gym hassle.

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Why is walking getting so much love in body comp research? · Repkin