One-Minute Exercise Outshines Hours Of Walking, Says US Physical Therapist

Walking may not be the ultimate key to maintaining leg strength and mobility as one grows older, according to Massachusetts-based physical therapist John Thompson.

In a recent social media post, he argued that a simple one-minute daily exercise could prove far more beneficial than hours of walking.

Thompson, who works with older adults as a home care therapist, shared his professional observation that walking alone does little to preserve independence.

“Walking alone will not keep you independent,” he said, noting that many of his patients, despite walking regularly, still struggle to climb stairs or rise from a chair.

He explained that walking involves very limited knee movement and therefore does not sufficiently strengthen the joints.

“Just look at how little your knees bend when you walk. It is nowhere near the range of motion that getting off a toilet requires,” Thompson remarked, stressing that reduced joint flexibility can eventually hinder daily activities.

Limited Knee Motion, Greater Risk

The therapist pointed out that depending solely on walking for fitness may result in weak leg muscles and limited knee mobility in later years.

Everyday actions such as sitting, standing, or using stairs demand far more joint movement than walking typically provides. As a result, individuals may face increased reliance on external support, impacting their independence and quality of life.

To counter this, Thompson recommended a simple, equipment-free exercise that takes less than a minute a day.

“Stand up and sit down from your chair, and build up to doing 30 in a row,” he advised. “That one minute a day of squats will do more for your legs than hours of walking could.”

This easy movement, he said, helps build both muscle strength and joint mobility, promoting self-reliance and reducing the risk of falls. His message underscores that consistency in small, strength-focused exercises can be more impactful than long durations of low-intensity activity like walking.

The advice, while simple, reinforces a growing awareness among fitness experts: maintaining independence with age requires targeted strength training, not just endurance.

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