Beyond Walking: Rethinking Accessible Fitness for All
Walking is often touted as an accessible exercise that nearly anyone can do. It's low-impact, requires no equipment, and can be done just about anywhere. However, this viewpoint can overlook the fact that for many people, walking is not a viable or accessible workout option.
I had a lovely follower ask me the following question: "Walking & standing kill my back. It discourages me from moving at all. Do you have suggestions for other ways to move? I feel so embarrassed that the 'easy' options (just go for a walk) aren't easy for me."
I am so grateful for the vulnerability, and I think this is a wonderful opportunity to discuss how saying "just walk" isn't it and the ideas we have around "accessibility" and movement hierarchy. (Uh-oh, here she goes)
Before you go on: I have plenty of tips and tricks around building up stamina for walking and making walking more comfortable, but this is not that post.
“Just Walk” is not it!
When I started teaching, I worked really hard to remove the word "just" from my teaching language when it came to providing options. I haven't completely eliminated the word from my vocabulary, but I do try to be mindful of when and where I am using it because sometimes it is icky!
"If you cannot do this pose, just come into child's pose." "If you cannot jump, just do the squat." "If you cannot run, just walk." It can feel very minor, particularly to a group fitness instructor who is calling out movements for a large number of people at one time. However, the "just" suggested that the move that comes next should be easy and available to anyone, and that is simply not true.
There can be physical, environmental, and socioeconomic reasons people may be unable to "just" go for a walk.
For individuals with mobility issues or physical disabilities, walking long distances or at a brisk pace can be extremely difficult or impossible. Additionally, if you are in the United States like I am, the built environment in many cities and communities is not conducive to walking for exercise. The city of Philadelphia is old as hell, and not every section of the city has been updated to be ADA compliant, so if someone does want to get some outdoor movement and they have limited mobility or they use a mobility device, it may not be safe! Not everyone lives in an area that they feel comfortable walking in, particularly if they will be walking alone.
A note on healthcare: If you are having severe discomfort and pain from standing and walking, and you have the option to speak with a doctor, it may be a good idea. They may be able to assess the pain and determine if anything else could be done. A doctor may also be able to refer you to a physical therapist who could help you manage and/or reduce your pain during movement and strengthen your muscles. There are a number of reasons why this may not be possible (lack of insurance, lack of access to doctors and Physical Therapists in your area, medical racism, and anti-fat bias).
If walking and standing for long periods of time causes a lot of pain and discomfort, that is not the vibe! When you are looking to establish a sustainable, positive or neutral relationship with movement, gritting your teeth through painful forms of exercise probably won't work long-term.
The misconception that walking is a workout anyone can do ignores the lived realities of millions of people. It's crucial that we rethink what it means for exercise to be truly accessible and inclusive. Luckily, there is a growing number of people online and in person teaching movement classes and discussing ways to do that.
Alternatives to Consider
Some alternatives to walking could be seated workouts from a chair, a bed, or the floor if that is possible. These types of exercises can be more supportive and take the pressure off of the back and feet.
Because I am a barre teacher, my mind instantly goes to a seated barre class. You can strengthen your upper body, lower body, and core from a chair. When it comes to lower back pain, strengthening muscles throughout your body can help alleviate some of the stress put on your back. I offer options for seated movement in my classes, but my friend and fellow barre teacher Natalie (@bodyposibarre) teaches a monthly seated barre class that includes fun music, classic barre pulses, and moves done from a chair! Pilates, mat or reformer, could also be an option. Mat Pilates is done from the floor on the mat and may not be friendly for everybody, but there are tons of options for props and modifications! Reformer Pilates is a recumbent exercise, which means it does not have to be done from an upright position. Pilates is another full-body workout that can help strengthen and stretch your body without a lot of high-impact movement on the joints.
Mobility work can also be done from a chair (or couch if that is your thing!). I think so much of the mobility movement we see online is shiny and fancy and extremely challenging, but regular, degular mobility work does not need to look like that. It can look like wrist and shoulder rolls, movement of the spine, rolling out the ankles. I have a quick chair stretch blog that may be a good place to start. By focusing on mobility, it may be possible to increase your range of motion and alleviate some aches and pains. If you are hypermobile, it can also help you slow down and isolate the areas in your body that feel too tight versus the areas that feel very loose and overworked. Plugging another dear friend of mine, Dr. Marcia of Move with Marcia. Marcia's YouTube channel is full of short and sweet mobility videos with options for standing, seated, and floor movement. Another great follow is Rich Thurman (@coach_rt3 ), who also shares a range of mobility exercises.
Getting a good cardio workout does not require walking, running, or even standing. If you have access to a gym like Planet Fitness, you may be able to use a recumbent stationary bike. Listen, I am not recommending an intense, "dark room, loud music" style spin class because frankly, those are NOT good for my privates (don't come for me, I know there are modifications, but I am allowed to not like something). Recumbent bikes are way more chill, typically have a bigger and more plush seat, and can be great for moving your legs and getting your heart rate up without standing. There are also so many amazing YouTube videos that offer options for seated cardio, strength, and stretch. It can be a great way to figure out what kind of movement feels good and find new instructors.
Movement and Exercise Hierarchy
This whole post was inspired by a community member feeling like walking was often framed as the easiest form of movement and feeling embarrassed and lost because walking was not easy for them. It is so, so, so important to remember that every single person is different. What is easy for you may be impossible for me. Exercise I can do without batting an eye may seem like the tippy top of what your body can do. And movement that you grew up doing or could do six months ago may no longer be accessible to you now. While I do sometimes stoke the algorithm of social media by using "beginner fitness" type hashtags, it is in an effort to find my people and get my content seen. The truth is, our relationship with movement will evolve over and over again throughout our lives. We may return to a form of movement that felt easy in the past and find ourselves searching for "beginner tips" because in our current bodies, we need something different.
Labels like "beginner," "intermediate," and "advanced" do not capture the nuances that arise in exercise and movement. Saying a movement is "easier" or "harder" is super subjective and may leave some people feeling like they do not have an option for movement. Only by expanding our idea of what accessible fitness looks like can we ensure that every person has the opportunity to move their body in a way that is safe, effective, and empowering for them.
Let’s Wrap it Up
The idea that walking is an exercise anyone can do is a myth that overlooks the diverse realities people face. Physical, environmental, and socioeconomic barriers can make even "simple" movement inaccessible for many individuals. It's time we expand our understanding of what accessible fitness truly means.
For exercisers:
- Don't be discouraged if walking or other "beginner" exercises feel out of reach right now. Every body is different, and our abilities can change over time.
- Explore alternatives like seated workouts, Pilates, mobility training, and recumbent cardio options that take pressure off vulnerable areas.
- Follow inclusive fitness instructors who provide adaptations and prioritize listening to your needs.
- Be patient and kind to yourself as you find movement that feels sustainable and empowering in this season.
For fitness instructors/trainers:
- Ditch language that diminishes modification options as "just" an alternative. Frame all movement as equally valid.
- Educate yourself on common barriers and get creative with truly accessible programming.
- Prioritize variety, props, and scalable progressions to be more inclusive
- Foster an environment of vulnerability where participants feel safe to advocate for their needs.
- Use your platform to challenge ableist narratives and promote inclusive wellness.
The path to body liberation begins by co-creating accessible spaces where every human can explore movement in a way that feels brave, joyful and unconditionally worthy. Together, we can reimagine the landscape of fitness.
If you found this perspective valuable, I'd greatly appreciate your feedback and support. Share this with a friend or drop a comment below.
