Balancing Strength and Walking

Aerobic activity is steady movement that makes your heart beat faster. Brisk walking is a common example.

Think of your heart as a pump. When you move, your muscles need more fuel. The pump speeds up, and you breathe quicker.

Walking, cycling, swimming and dancing all count.

Strength training means working your muscles against resistance. Resistance is anything that pushes back, like weights, bands or your own body weight.

Strength work helps you build and keep muscle. Muscle helps your body use glucose, the sugar in your blood. Think of muscle as a storage room. More muscle means more room for glucose.

Aerobic activity and strength work do different jobs. Walking works your heart and lungs. Strength work builds muscle that stores glucose.

The World Health Organization suggests 150 to 300 minutes of moderate activity a week. It also suggests strength work on two or more days.

The guidance does not say how to split the time. So mix both types across the week.

Key takeaways

• Brisk walking raises your heart rate and breathing.
• Strength work builds muscle, and muscle helps your body use glucose.
• Mixing both types across the week supports overall fitness.

Try it

Pick one day next week for strength work, such as wall push-ups or a few chair stands. Ask your healthcare team first.