Engaging in walking is a fundamental activity that helps prevent a sedentary lifestyle. Achieving the recommended daily step count is essential for maintaining an active routine. However, walking should not be regarded as the sole form of exercise. Rujuta Diwekar, a renowned nutritionist who has collaborated with Bollywood actress Kareena Kapoor for several years, challenges the common perception of walking as a form of 'exercise.' Let us explore her perspective on physical activity and the alternative options she suggests that truly meet the criteria for 'actual exercise.'

'Walking is not an exercise'

For many individuals, walking may serve as their sole form of exercise, allowing them to meet their daily step goals and consider their physical activity complete. However, Rujuta Diwakar has challenged this common notion by asserting that walking is an activity rather than a true form of exercise. She emphasized that while walking is beneficial for getting the body moving, it does not meet the criteria of genuine exercise.

What defines exercise?  

Rujuta clarified this by outlining the essential characteristics that qualify an activity as exercise. A key element is that exercise should present a challenge.

Additionally, Rujuta introduced a framework known as the 4S model, which includes:

1. Strength  

2. Stamina  

3. Stability  

4. Stretching  

Any exercise undertaken should incorporate at least one of these qualities. According to Rujuta, effective exercise should create a state of being "comfortably uncomfortable," meaning individuals should push beyond their comfort zones while remaining within safe limits to avoid excessive strain. This principle is also relevant in everyday life, as she noted that those who embrace this mindset tend to excel in their careers.

In the context of exercise, it should be sufficiently demanding to enhance flexibility, strength, and stamina without leading to burnout or injury. Such an approach not only yields results but also fosters a more sustainable workout routine.

Walking, however, does not provide the level of challenge that exercise ideally should. Instead of merely walking, Rujuta recommended engaging in activities such as stair climbing, running, or practising Surya Namaskar. Each of these activities incorporates at least one of the 4S elements: stair climbing and running require stamina, while Surya Namaskar focuses on stretching.

In conclusion, Rujuta emphasized that to achieve "real results," individuals should engage in more strenuous workouts and embrace the concept of being "comfortably uncomfortable." This perspective serves as a reality check regarding the types of exercises to incorporate into a fitness regimen, as relying solely on walking may not yield significant results.

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