Outdoor walking is a fantastic natural health booster.. it’s good for the body, mind, and soul. A brisk walk in the fresh air gets your blood flowing, elevates your mood, and even helps you live longer. In fact, walking is so beneficial it’s been called “the closest thing we have to a wonder drug” by a former CDC director. But while walking improves cardiovascular health and mental well-being, it can’t do it all. To fully round out your fitness (and longevity), you need to add strength training to the mix. Outdoor walking is amazing for overall health, but it doesn’t build strength or muscle on its own. That’s where resistance training comes in.
Strength training is the key to building and maintaining lean muscle mass, it’s something walking alone can’t do. We naturally lose muscle as we age (a process called sarcopenia), but lifting weights or doing resistance exercises reverses this. More muscle also means a higher metabolism, so you burn more calories even at rest. (In short: use it or lose it!)
Lifting weights doesn’t just build muscle, it strengthens your bones. By stressing your skeletal system, strength training increases bone density and cuts the risk of osteoporosis. Walking (as a weight-bearing activity) helps bone health too, but mainly in your legs and spine.. where resistance workouts can fortify your entire body, including hips, arms, and wrists. Stronger bones and muscles also stabilize your joints, protecting against injuries and improving balance as you age.
Pumping iron isn’t just about looks. It’s linked to many deeper rooted health benefits. Resistance exercise improves your metabolic health by enhancing blood sugar control and insulin sensitivity (reducing risk of type 2 diabetes). It’s also a big longevity booster. Research shows that people who do regular strength training have lower mortality rates. In one large study, women who trained with weights 2–3 times per week had a 30% lower risk of deadly heart disease. Few other lifestyle changes cut mortality by a third.. that’s how powerful strength training can be! Plus, hitting the weights often makes you feel invincible. That’s one of my favourite feelings- it boosts your confidence, mood, and overall quality of life.
Keep up those uplifting outdoor walks for your heart and happiness but please don’t skip the strength training. Walking and weightlifting together are a powerhouse combo for your health. Pump up your muscles and bones with resistance workouts, and you’ll not only go farther on your hikes but also thrive longer, AND more energetically in life 💪🏼
-Christina
The Transformation Station 