People don't usually think of walking when they are thinking about improving their core strength.
A weak core can be a familiar feeling for some and when I treat my patients the topic of core strengthening often comes up. It's surprising to see their face when we review how beneficial walking can be to improve core strength. You don't have to lay on the floor or do 100 repetitions of crunches. Just start walking!
5 Benefits and Tips on How Walking Can Give You a Stronger Core
- You can do it anywhere
- Uses a lot of muscles
- You don't need equipment
- Helps you live longer!
- Adds Variety
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Walking Can Be Literally Almost Anywhere
This seems like a no brainer but I strive to make things easy for my clients, what's easier than walking? Now, I do have some that complain of lower back pain when walking so we may add some specific lower back exercises to reduce the pain while walking.
Walking Activates Nearly All Core Muscles
There are studies that evaluated what muscles are activated with walking or gait, we see that the abdominals, lower back, and even hips are working when we walk. Remember, the core includes those as well and if we wanting to walk longer and feel stronger then walking can help with that.
No Equipment Needed to Walk
Walking can be done without any extra equipment. No bands or weights needed. Some people like to carry 1-2lb weights when they walk but I don't recommend that. What if you need to put them down and the extra weight doesn't really help build more muscle.
You Will Live Longer the More You Walk!
Walking near 8000 steps a day will statistically reduce your chance of early death from cardiovascular disease compared to those who take 4000 or less steps a day! What a simple habit to make such a big impact.
Mix Things Up With Some Variety
Two tips that I like to suggest to add variety is to walk on uneven ground and vary your walking speed. Walking on grass and completing short intervals of fast walking will engage more hip and core muscles.
What is the Fastest Way to Strengthen Your Core?
- Increase overall activity
- Consistent effort
Increasing Overall Activity is an Underrated Way to Improve Core Strength
Everyday tasks such as walking, bending over, lifting, playing with grandkids activate a lot of our core muscles. To really start moving the needle in core strength you can simply just increase you activity levels. Most people obtain less than 4000 steps a day and we just learned that if you strive for 8000 steps not only will you live longer but you will also improve your core strength!
Consistent Effort is the Where the Magic Happens
We know that dedicating 15-20 min a day to your physical health as been show to significantly impact your health by extending your lifespan. Why not use this time to strengthen your core as well! Having something to follow such as a specific core exercise handout or a video can be very helpful especially if you are someone who needs accountability.
In conclusion, it's clear that walking is an incredibly effective and accessible way to strengthen your core. By simply incorporating more steps into your daily routine, you can activate numerous muscles, improve your overall health, and even extend your lifespan. You don't need fancy equipment or strenuous exercises; just consistent effort and a commitment to moving more can yield remarkable benefits. So, lace up your shoes and start walking today—your core, and your entire body, will thank you!
References
- Schmitz A, Silder A, Heiderscheit B, Mahoney J, Thelen DG. Differences in lower-extremity muscular activation during walking between healthy older and young adults. J Electromyogr Kinesiol. 2009 Dec;19(6):1085-91. doi: 10.1016/j.jelekin.2008.10.008. Epub 2008 Dec 10. PMID: 19081734; PMCID: PMC3689417.
- Nagai M, Kuriyama S, Kakizaki M, Ohmori-Matsuda K, Sone T, Hozawa A, Kawado M, Hashimoto S, Tsuji I. Impact of walking on life expectancy and lifetime medical expenditure: the Ohsaki Cohort Study. BMJ Open. 2011 Jan 1;1(2):e000240. doi: 10.1136/bmjopen-2011-000240. PMID: 22021866; PMCID: PMC3191604.
- Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020 Mar 24;323(12):1151-1160. doi: 10.1001/jama.2020.1382. PMID: 32207799; PMCID: PMC7093766.
