Walking is the most popular leisure activity in the United States, according to a national telephone survey of 396,261 adults in 2019. Researchers found 44% of respondents said walking was the activity they spent the most time doing. Urban residents also tended to run, lift weights, and dance; rural residents more often reported gardening, hunting, and fishing. The study was published in PLOS One.
Despite walking’s popularity, only about 25% of walkers met combined guidelines for aerobic and muscle‑strengthening activity, while roughly 22% met neither guideline. Researchers suggested these differences may reflect availability, cultural norms, and access to facilities, and they noted urban residents were more likely to meet activity guidelines than rural residents.
Study authors and public health experts urged tailoring efforts to local needs and improving opportunities for activity in smaller towns and rural areas. Suggested community actions include creating wide shoulders on country roads for cycling and running, expanding rail‑trail networks, supporting senior‑center chair exercise programs, improving green spaces and parks, and keeping school facilities open to the public.
Benefits of walking
– Walking is a low‑impact, low‑risk activity that can help with weight loss, preserve lean muscle, reduce belly fat, improve mood, and support long‑term weight management.
– Reviews report walking 8,000–10,000 steps per day provides substantial cardiovascular and psychological benefits; walking about an hour daily can burn calories and aid weight loss.
– Gardening is also a moderate‑intensity activity that can support weight management, build strength, provide time outdoors for vitamin D production, and improve mood and stress.
Not all commonly reported activities provide sufficient moderate‑to‑vigorous physical activity (MVPA). Experts note that hunting and fishing typically don’t offer adequate MVPA unless they involve significant walking or hiking.
Guidelines and recommended exercise mix
The CDC recommends adults get at least 150 minutes per week of moderate‑intensity aerobic activity (for example, brisk walking 30 minutes a day, five days a week) or 75 minutes per week of vigorous activity, plus muscle‑strengthening activities on at least two days weekly.
Clinicians advise combining walking with muscle‑strengthening and higher‑intensity activities for a balanced routine. Recommendations include:
– Add muscle‑strengthening exercises for upper and lower body (e.g., hand weights, squats, resistance bands).
– Include core exercises for pelvic, lower back, hip, and abdominal strength to improve stability and posture.
– Incorporate stretching for range of motion, injury prevention, and healthy aging.
– Use “exercise snacks” — short 1–5 minute bursts of activity (stair climbing, brisk walking, jumping jacks) throughout the day — which can improve cardiorespiratory fitness and have high compliance among inactive adults.
A varied approach — combining walking with strength training, higher‑intensity cardio, core work, and stretching — is recommended to meet guidelines and support overall fitness across different communities and life stages.
