Walking is having a moment, Pilates studios are booked out and every feed says you should be lifting. They do different jobs, and most people are best served by a mix.
Walking
A brisk walk (about 5.5 km/h) is moderate-intensity exercise and counts towards the widely recommended 150 minutes a week. It is gentle on joints, needs no equipment and is the easiest habit to keep.
Loved
- Easy to start and to keep
- Good for mood, blood sugar and heart health
- Social — walk with a friend
Not so much
- Builds little muscle on its own
- Burns fewer calories per minute than harder options
Pilates
Mat and reformer Pilates train core strength, posture, balance and control. It is lower in calories per minute but excellent for how you move and feel day to day, and for back comfort.
Strength training
Lifting weights or doing bodyweight strength work twice a week builds and keeps muscle and bone — which matters more every year after thirty. It also makes everyday things, from carrying groceries to climbing stairs, easier.
A week that combines all three
- Mon: strength, 40 min
- Tue: brisk walk, 30–45 min
- Wed: Pilates, 45 min
- Thu: strength, 40 min
- Fri: brisk walk
- Weekend: something fun — a long walk, a dance class, a game of badminton
Curious what each session burns for your body weight? Try the calculator below.
Try it yourself
