Trainer: Walking alone is useless for healthy aging

For decades, walking was the go-to recommendation for staying active and healthy. However, Spanish trainer Álvaro Puche, an expert in physical exercise and integral health, argues this practice alone is not enough to combat the physical decline associated with aging.

Puche explained in an interview with Telva magazine that the perception of exercise needs to change after middle age. While walking is a great recreational activity, he says it doesn't provide the necessary stimulus for the body to maintain muscle strength, power, or bone health. "Walking doesn't lead to any improvement in physical condition or the good longevity we want for our seniors. It's what they've always said: 'Walk at least, walk at least...' Well, that does absolutely nothing," he stated.

The trainer believes physical deterioration begins much earlier than people think, even in adolescence. Therefore, he emphasizes the importance of incorporating strength exercises as soon as possible, rather than waiting until old age. "The sooner people understand that walking provides no stimulus for muscles, muscle power, strength, bones, or the nervous system – no factor truly linked to functional improvement – the better," he advised.

From the fifth or sixth decade of life, this decline accelerates, directly impacting personal autonomy. Puche proposes viewing walking as recreation and supplementing it with specific strengthening exercises. He even suggests that a routine of just three to four minutes can yield greater functional benefits than a daily walk. "It takes three to four minutes and is, by far, more interesting functionally, metabolically, and for quality longevity than going for a walk," he explained.