It is misleading that walking is being prescribed as an exercise program when someone wants to lose body fat or increase their fitness. How could our mode of transport ever be expected to meet the needs of a proper exercise program? Could it be that it is so easy that people will be encouraged to do it rather than put in a bit of effort in something that will really give results?

The truth is that if you want to lose weight, get fit, increase your strength or change your risk for heart disease you are going to need to work your body much harder than simply going for a walk. Walking is not all it takes to exercise properly and should not be considered a proper exercise session and will never be enough to give anyone marked exercise benefits.

After all, we all have legs and we all walk - it's what we do to get from here to there.

And we still have a massive two thirds of us overweight or obese so it clearly isn't working is it? All exercise training should challenge you to accomplish something not normally experienced during everyday life and to conquer new challenges. It is only then that the body will increase strength or fitness.

People who limit themselves to walking tend to become stiff and inflexible, with short tight muscles in their back and in the backs of their upper legs and may also lack muscle strength in the trunk and upper body. These conditions create imbalance within muscle groups which can lead to poor posture and chronic lower back pain that partially cripples many people. This is because walking only takes certain muscles through an incomplete range of movement.

People who have health and metabolism disorders which can be treated with physical activity should not be entrapped by the "walking is all it takes for a good health" myth. This myth has given many a false sense that a stroll through the neighborhood is all you need to stay healthy and fit. Instead of pushing people to become more physically active, it has merely provided an excuse to do as little as possible.

Somehow focus has been taken off the intensity of exercise (the degree of difficulty) and on to the duration such as in the 10,000 steps program. People now think what matters most is the number of steps accumulated daily and are not paying attention to the pace or effort invested in taking those steps. It would be far better to do 3000 steps with some "huff and puff" and receive far more health benefits.

An important part of a balanced exercise program is strength training. Strength training assumes even more importance as we age, because after age 30 everyone undergoes a slow process of muscular erosion. The effect of this can be reduced or even reversed by adding 2-3 sessions of strength training per week. Strength training also improves heart and blood vessel health and general well being.

In comparison to walking programs, strength-training programs are more effective in increasing muscle tone and bone density. In addition, strength training provides benefits such as decreasing depression, improving sleep, helping with weight management and decreasing body fat.

With a recent study revealing that 50% of women over the age of 50 have low bone density, the numbers of potential future osteoporosis victims is frightening. Walking can be part of a program to prevent osteoporosis, but it is not the whole story. To cause bone to grow it must be challenged with a new weight, not the same load over and over again (as with walking).

Along with your balanced fitness program, eat a healthy diet and your program is complete and will add years to your life, make you feel and look your best during those extra years. Imagine the good example and you will be setting for your family and friends.