It started with a viral Instagram video: one doctor declared, “Walking is not exercise. Stop fooling yourself.” Another doctor fired back, respectfully but firmly, explaining that walking is exercise, especially for millions of people building fitness, recovering from illness, or simply moving more.
The exchange featured two health professionals with very different perspectives. Dr. Tommy Martin, a dual board-certified physician in internal medicine and pediatrics known for his fitness-focused medical content, argued that exercise should challenge the body to adapt and grow stronger. In contrast, Dr. Bisleen Attli, ND, a Canadian naturopathic doctor and cognitive-behavioural therapy practitioner who specializes in mental health and lifestyle medicine, emphasized accessibility and reminded viewers that for many, walking is meaningful exercise.
This debate struck a chord. It wasn’t just about walking; it was about who gets to define exercise, and how that definition affects motivation, health, and inclusion. So, what does medical science actually say?
In medical terms, physical activity refers to any bodily movement that requires energy expenditure. Exercise is a more specific subset of physical activity that is planned, structured, and performed to improve fitness or health, according to the National Institutes of Health’s PubMed Central. 1
Likewise, Unbound Medicine’s Taber’s Medical Dictionary defines exercise as “physical activity performed to develop or maintain fitness, health, or skill.”
By these definitions, walking, when done intentionally to improve health or fitness, qualifies as exercise.
In the original Instagram reel, a fitness-focused doctor stated: “Walking is great for your mental health, but it’s not exercise. Exercise should stress the body so it becomes stronger.”
To her, only strenuous activity that significantly raises the heart rate or builds muscle truly counts as exercise.
Another physician, an internal medicine and pediatrics specialist, responded with compassion and perspective: “Just because walking isn’t challenging for you doesn’t mean it’s not exercise for others.”
He offered real-world examples: an 85-year-old man who walks and performs push-ups daily, and a friend on a weight-loss journey who takes 10,000 steps a day. For both of them, walking is not only exercise but also empowerment.
1. Cardiovascular Health
A University of Cambridge analysis of 196 studies involving more than 30 million participants found that just 11 minutes of brisk walking per day can lower the risk of heart disease, cancer, and premature death.
Similarly, research summarized by the Massachusetts Association of Health Plans (MAHP) shows that walking for 20 minutes a day may reduce the risk of heart disease by up to 30 percent.
2. Brain and Cognitive Function
The British Heart Foundation reports that walking boosts blood flow and oxygen delivery to the brain, which stimulates the release of brain-derived neurotrophic factor (BDNF) which is a protein that promotes the growth of new brain cells and protects against cognitive decline.
3. Mental Health
The mental health benefits of walking are significant. It releases endorphins, the body’s natural mood enhancers, and research reviewed by MAHP shows that regular walking can be as effective as psychotherapy for people with moderate depression.
4. Immune Function and Longevity
According to the British Heart Foundation, brisk walking also improves immune response by increasing white blood cell activity, helping the body fight infections and inflammation.
When healthcare professionals or influencers claim that “walking doesn’t count,” they risk discouraging the very behavior they should be promoting.
1. Discourages Movement
If walking is dismissed as insignificant, many people may think, “Why bother?” and give up before they even begin.
2. Ignores Individual Context
For older adults, individuals managing chronic conditions, or beginners returning to movement, walking is both challenging and beneficial.
3. Professional Responsibility
Healthcare providers have a duty to promote all forms of movement that enhance health. Walking is free, accessible, and adaptable to most fitness levels.
Progress Over Perfection
Waiting until one can perform “real exercise” often leads to inactivity. Walking, in contrast, builds confidence, consistency, and a sustainable foundation for lifelong health.
According to CDC, Adults need at least 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, 5 days a week. Moreover, Adults also need 2 days of muscle-strengthening activity each week
You can also make walking progressively more challenging by increasing speed, distance, or incline. The key point is that walking is valid exercise and can form the cornerstone of a balanced fitness plan.
Walking is, without question an exercise.
Walking strengthens the heart, improves mental wellbeing, supports metabolism, and helps maintain cognitive health. It can be adapted for nearly any age or ability level, making it one of the most inclusive and beneficial forms of exercise available.
The real question is not “Does walking count?” but “Are you moving regularly?” Whether you are 85, starting a weight-loss journey, or taking a mid-day break, your walk counts. Start with what you can, stay consistent, and build gradually.
In a nutshell, "Any movement is better than none."
References:
1. Caspersen CJ, Powell KE, Christenson GM. Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Rep. 1985 Mar-Apr;100(2):126-31. PMID: 3920711; PMCID: PMC1424733.
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