- Researchers report that walking is the most popular leisure activity in the United States.
- They point out that people who live in cities also like to run and lift weights, while people who live in rural areas also enjoy gardening and hunting.
- Experts say some people may not be able to maintain high fitness levels through these activities alone and may need additional exercise.
Walking has become the most popular leisure activity among both urban and rural residents in the United States, according to a new survey.
Researchers reported that urban residents were more likely to engage in running, weightlifting, and dancing, while rural people also enjoyed gardening, hunting, and fishing.
The researchers said differences in leisure activity options may reflect what people have access to and what is culturally supported in a particular region. They added that urban residents were more likely to meet physical activity guidelines than those living in rural areas.
However, the researchers noted that even among walkers, only 25% of people meet the guidelines for a combination of aerobic and muscle-strengthening physical activity. Approximately 22% met neither guideline.
Researchers reached their conclusion by analyzing telephone survey data collected from a national sample of 396,261 U.S. adults in 2019.
They reported that 44% of respondents cited walking as the activity in which they spent the most time. This data was broadly consistent with another U.S. study conducted in 2011.
The new findings were published today in the journal PLOS One.
The researchers said they hope their study will help promote physical activity by encouraging people, as well as medical and fitness professionals, to tailor their training to specific regions and demographics.
“We believe we need to continue supporting our small town and rural partners by creating the physical, social, and cultural conditions that support physical activity,” Dr. Cristian Aviluso, a physical activity expert at West Virginia University and lead author of the study, said in a statement.
“Everyone needs to ask, ‘How does what we do affect physical activity?’ so that people can be more active in more places, more often,” he added.
Aviluso listed several steps community leaders can take to improve fitness opportunities. Some of the suggestions include:
- Create wide shoulders on country roads for cycling and running.
- Expand the national rail network.
- Help senior centers develop chair exercise programs.
- Create or improve green spaces such as parks.
- School facilities will remain open to the public.
“This study is consistent with other studies on physical activity in the U.S. population,” said Michael Frederickson, MD, professor of orthopedic surgery at Stanford University in California. Frederickson was not involved in the study.
“This supports the continued need to encourage easily accessible forms of exercise that are easier for people to perform, such as walking and more functional activities around the home,” Frederickson told Healthline.
There are many benefits to daily walking, which is a low-stress activity that allows you to exercise while minimizing the risk of injury.
A daily walking habit can also improve your mood and support long-term weight management.
A 2023 review found that walking 8,000 to 10,000 steps per day has significant benefits for cardiovascular health and mental well-being.
Gardening can also be considered a moderate physical activity that can help support weight management and increase physical strength. Spending time outdoors in your garden also helps produce vitamin D, which supports bone strength, calcium absorption, and immune function.
Gardening may also support your mental health by improving your mood and reducing stress.
“Walking and gardening, if done at sufficient intensity and duration, can meet the recommended amount of exercise for most people,” Frederickson says. “Yet, hunting and fishing are usually not suitable as moderate to vigorous physical activity unless you also do frequent walking or hiking.”
Centers for Disease Control and Prevention (CDC)
The agency suggests that exercise could be in the form of brisk walking for 30 minutes a day, five days a week, or 75 minutes of vigorous-intensity aerobic exercise each week, such as swimming laps.
The CDC also states that adults need muscle-strengthening activities at least two days a week.
David Cutler, M.D., a family medicine physician at Providence St. John’s Health Center in Santa Monica, Calif., encourages people to strive to meet these minimum time standards in their fitness routines.
“There should be more emphasis on meeting the minimum physical activity guideline of 150 minutes per week for all adults,” he told Healthline.
“Their exercise habits should include time for aerobic activities such as walking, running, cycling, swimming, and dancing, as well as exercises that strengthen the muscles in both the upper and lower extremities. This can be as simple as using hand weights or doing squats.”
Officials note that “the exact amount of physical activity needed to maintain a healthy weight varies widely from person to person.”
Frederickson said a comprehensive weekly exercise program should include four key components. They are:
He also suggested people could do an “exercise snack.” This consists of 1 to 5 minutes of physical activity performed regularly throughout the day. Simple exercises include walking up and down the stairs, walking briskly, and doing jumping jacks.
“This approach has demonstrated high adherence rates and can significantly improve cardiovascular fitness, especially in adults with low physical activity,” Frederickson said.
Cutler agrees that a variety of exercises is the best approach.
“Individuals should supplement walking with strength-building exercises such as yoga or resistance bands, or higher-intensity activities such as running, dancing, or cycling,” he said. “Effective ways to increase activity include taking advantage of community infrastructure such as rail, participating in senior center programs, and creating local, accessible activity spaces.”
“Core exercises should also be incorporated into your weekly routine,” he added. “These strengthen the muscles of the pelvis, lower back, lower back, and abdomen, leading to increased stability, improved posture, and reduced back pain.”
“Stretching exercises are also important for healthy aging, injury prevention, and overall fitness,” Cutler said. “Evidence supports that consistent stretching increases range of motion, reduces joint stiffness, and promotes vascular health.”
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