Walking has always been one of the most popular forms of exercise, and will always be a valuable form of exercise. It’s simple, free, requires no special equipment, and fits easily into daily routines. Especially as we grow older, it feels like a safe, reliable way to stay active. 

While walking does wonders for cardiovascular health and overall mobility, it doesn’t do as much for muscle strength. And that matters, because the gap between how long we live (our lifespan) and how long we stay healthy and independent (our healthspan) is growing. 

For example, in countries like Japan, people are living longer than ever, with more than 1 in 10 older adults now aged over 80 or older. But on average, the last decade of life comes with health problems. If we want to close the gap between living longer and better, we need to rethink the way we move. 

The Limits of Conventional Walking 

While walking has clear cardiovascular benefits, research shows it doesn’t do much to build muscle strength on its own. And strength is exactly what helps us maintain independence as we age. Less muscle means less strength, less balance, and eventually, less independence. 

The World Health Organization recommends 150-300 minutes of moderate activity each week, plus muscle-strengthening exercises at least twice weekly. But most of us fall short, especially when it comes to strength training. Only about 10% of people meet the strength-training guideline. The common reason is the lack of time. 

Many people don’t have enough of it to add structured strength workouts to their schedules. This is why researchers have been exploring ways to make walking itself more effective by incorporating movements that do more for muscles and balance. 

How Muscle Works Differently During Movement 

Previous studies have shown that eccentric bodyweight-based exercises like slow chair sits boost lower limb strength and balance in older adults. Other research found that walking down stairs (eccentric contractions) was more effective at improving strength and balance than walking up stairs (concentric contractions, where muscles shorten). 

The problem is, not everyone has access to stairs or steep slopes. This is why researchers began looking at “eccentric walking” as a way of adding controlled lunges, downhill walking, or stair descents into ordinary walking routines. 

In a recent study published in the European Journal of Applied Physiology, researchers examined how eccentric walking affected strength and balance in 11 regular walkers aged 54 to 88. 

The program lasted 12 weeks. The first four weeks involved normal walking. The next eight weeks introduced eccentric walking, gradually increasing from 100 to 1,000 eccentric steps (including lunges, downhill, and stair-descending movements). 

What they found: 

• Muscle strength increased by 19%.

• Chair-stand ability (how many times participants could rise from a chair in 30 seconds) improved by 24%.

• Balance improved by 45%.

• Cognitive test scores improved by 21%.

• Levels of C1q, a blood marker linked with muscle loss, dropped by 10%. 

The study was small, and researchers note that more testing is needed to see how eccentric walking works for sedentary people, or whether different types of eccentric exercise might provide unique mental and physical benefits. Still, the evidence suggests a simple truth: how you walk may matter just as much as how far you walk. 

Why This Matters for Aging Well 

getting out of a chair, catching yourself if you trip, carrying groceries up the stairs. These rely on muscle strength and balance, not just endurance. Without them, independence can slip away quickly. Many older adults worry about falling or becoming reliant on others. By incorporating eccentric movements into walking, people can strengthen the muscles most responsible for stability and reduce that risk. 

This kind of exercise could also support better brain function. Cognitive decline often parallels physical decline, and activities that challenge both the body and brain may help slow that process. 

How to Add Strength to Your Walks 

If you want to get more from your walking routine, try these simple adjustments: 

• Add lunges. During your walk in parks or open spaces, pause at intervals to do a few controlled steps.

• Seek out hills or stairs. Incorporate stairs when you can, focusing on the downhill or descent.

• Practice slow chair sits at home to mimic eccentric thigh contractions.

• Mix up your routine to avoid monotony and challenge your body in new ways.

• If you live in a flat area, look for slopes or gently decline paths. 

At first, it might feel awkward to lunge mid-walk. But over time, just like running used to look unusual in public until it became mainstream, this could become a normal and beneficial part of exercise routines.