Why walking is the most underrated form of exercise (2017)

How “underrated” is walking?

• Some argue walking is nearly pointless as exercise for reasonably fit, active people; valuable mainly as transport or for the very unfit/obese.
• Others say that overstates it: every bit of movement affects energy balance and helps prevent gradual weight gain.
• A few think walking’s reputation is about right: great for low-impact movement and mental clarity, but not a “proper workout” compared with intensive training.

Calories, efficiency, and EPOC

• Multiple comments highlight how time‑inefficient walking is for large calorie burns; 20k steps can require 4–5 hours.
• Intense exercise (HIIT, heavy lifting, hard cycling) is credited with much higher hourly burn plus excess post‑exercise oxygen consumption (EPOC), though there’s disagreement on how big the EPOC effect really is.
• There’s debate over calorie math: some think 3,000 kcal from walking is unrealistic, others say it’s plausible with enough hours and body weight.
• Several note that for weight loss, eating less is usually more impactful than adding long walks.

Intensity, fitness level, and “cardio zones”

• Whether walking counts as cardio is seen as highly dependent on fitness and weight: for sedentary or obese people it can hit moderate intensity zones; for fit people often not.
• Incline and speed can make walking significantly more taxing; hills/stairs and “rucking” (weighted walking) are proposed as ways to scale difficulty.

Mental health, lifestyle, and accessibility

• Many emphasize walking’s benefits for mood, recovery, and “clearing the mind.”
• It’s viewed as a key entry point for completely sedentary people and far less intimidating than running.
• Walkable cities are praised for supporting everyday mental and physical health.

Comparisons and joint concerns

• Running, cycling, swimming, ellipticals, and resistance training are repeatedly described as more efficient for fitness and body composition.
• Some avoid running to “save their knees”; others cite evidence and experience that moderate running with good form is not harmful and may improve joint health.
• Opinions diverge on treadmills (effective but “murder on knees” vs. most sustainable indoor option) and on rucking’s long‑term impact on backs and knees.

Habits, tracking, and anecdotes

• Wearables (e.g., step counters) are reported to dramatically increase daily walking by making inactivity visible.
• Personal stories range from dramatic weight loss via daily 10 km walks plus diet changes to an 11‑hour walk that led to scary heart symptoms, used as a caution against overdoing it.