Disadvantages of Walking Exercise
Let's start with the advantages of walking. It's easy. It burns calories. Anyone can do it. And, scientific research supports its effectiveness in inducing and maintaining weight loss. So, why not cash in on strapping on a pedometer? Most studies compare walking with sedentary behavior, and it consistently wins. There are no surprises. However, when compared to other forms of physical activity, walking's shortcomings immediately come to the fore.
Minimal calorie burn
If you're looking to exercise to burn calories and reduce body fat, reconsider walking. A 135-pound woman running at a slow to moderate pace of 5 miles per hour burns 518 calories in the same time as walking at a slow to moderate pace of 3 miles per hour—twice as much as the calorie burn from walking. Calories and 267 calories.
Neglects the upper body
Walking targets only the lower body, with minimal engagement of core muscle groups. For a more comprehensive training plan, consider circuit training, which can engage all muscles of the body and increase lean muscle mass—meaning you can even burn calories while sitting. Walking cannot do that.
Reduces cardiovascular health
According to a review of epidemiological studies and two-year clinical trials published in the *American Journal of Cardiology*, vigorous intensity exercise provides better aerobic fitness, cardiovascular health, and protection compared to moderate-intensity exercise. The review also found that, compared to exercise intensity, vasodilation and blood sugar control were improved.
Reduces the afterburn effect
The excess post-exercise oxygen consumption (EPOC) increases after exercise, and this is beneficial for short-term exercisers. A study published in the *European Journal of Applied Physiology* compared EPOC levels after equivalent-intensity circuit training and treadmill exercise. The study found that circuit training generated a greater energy cost in the early stages of EPOC. Therefore, a circuit training program of similar intensity to walking will, overall, burn more calories.
Affects appetite
Different forms of exercise affect appetite in different ways. Researchers at the University of Wyoming compared calorie consumption after running and walking and published their findings in *Obesity*. They found that runners consumed 500 calories less than the resting control group, while walkers consumed only 150 calories less—a difference that highlights the fact that more vigorous exercise can regulate appetite hormones, leading to reduced consumption.
Too tiring
Walking may not provide enough exercise for some people, but it's too strenuous for others. Sedentary or overweight individuals are often encouraged to start exercising with walking. However, some injured people, especially those with knee, foot, or ankle injuries, may consider water aerobics. Researchers at the University of Utah compared land walking and water walking and published their results in the December 2006 issue of *Sports Medicine and Physical Fitness*. They found that both land and water walking resulted in significant reductions in weight, body fat percentage, and circumference.
