From cycling to lifting weights, yoga to swimming, there are all kinds of different ways to exercise – but what about walking?

A doctor has gone viral on TikTok after slamming a ridiculous claim that walking isn’t exercise, which he explains is very damaging.

Story by Ellissa Bain | The Focus

Dr. Idrees Mughal, better known as Dr. Idz, responded to a video in which a woman said: “Walking is great, but do not count that as exercise.”

The medical professional clapped back at the opinion, saying not classifying walking as exercise is “objectively wrong.”

He showed a definition of the word ‘exercise’ and said: “Walking literally is an activity that requires physical effort carried out to sustain or improve health and fitness.”

The doctor then recalled a 2022 report on daily steps and all-cause mortality which proves the health benefits of walking. It analysed 15 previous studies and found that taking more steps is associated with a lower risk of death.

“We see that walking under about 3,000 steps a day does increase your risk of death from all causes,” he explained. “If you start from zero and increase your steps by 1,000, that risk comes down by about 30% and so on.”

“You get a tremendous protective effect just from walking. More than 50% reduction in all cause mortality,” he continued.

The doctor explained that many can’t tolerate high-intensity exercise, like those with joint and respiratory issues, and described the mindset that walking isn’t exercise as “ableist” and “disheartening” for those people.

Health benefits of walking for exercise

Medline Plus explains that walking at least 30 minutes a day decreases the risk of heart attacks, stroke, hypertension, some cancers, osteoporosis and obesity. It’s a simple, free and easy way to get active, and you can notice huge benefits such as better control of your weight and improved sleep.

Walking can also improve your fitness, making it easier to do everyday activities, increase confidence and lower risk for heart disease, diabetes, and high blood pressure. On top of that, it can be great for your mental health too, easing symptoms of anxiety and depression.

You don’t have to go to the gym to exercise, and physical activity can easily be built into your regular routine. For example, you could start taking the stairs instead of the elevator at work, or go on a 20 minute walk on your lunch break.

While running errands, try parking at the far end of the parking lot or down the street, or walk to the store instead if its close enough. At home, doing chores like vacuuming, washing the car, gardening, raking leaves, or shoveling snow are great exercise too.

The Physical Activity Guidelines for Americans recommends that adults do a total of 150 to 300 minutes of moderate-intensity activity per week, 75 to 150 minutes of vigorous activity – or a combination of the two. It also recommends doing strength training twice a week.

Dr. Idrees Mughal (MBBS, MRes, DipIBLM) is a UK-trained Medical Doctor with an additional Master’s degree in Nutritional Research.