Will I lose muscle mass from walking?

Shadowmf023
Shadowmf023 Posts: 812 Member
edited December 2024 in Health and Weight Loss
I'm on my feet most of the day and walk about 4.5 miles daily. Is that too much cardio? Not that I'm trying to walk that much... That's just how it goes. Will I lose muscle mass because of that?

Replies

  • StealthHealth
    StealthHealth Posts: 2,417 Member
    No you won't.

    There are loads of ways in which you can lose muscle mass but 4-5 miles per day walking is not one of them.
  • jemhh
    jemhh Posts: 14,260 Member
    No that is fine. People really make too much of the "cardio kills muscles" or "cardio eats muscles" stuff.
  • ccrdragon
    ccrdragon Posts: 3,378 Member
    no - in fact, the regular activity should help preserve muscle mass (at least in your legs and in your core).
  • ninerbuff
    ninerbuff Posts: 49,462 Spam Moderator
    In a deficit, everyone will lose muscle. To what extent depends on dieting, what type of physical activity and how big your calorie deficit.
    You will lose some muscle mass if you're just doing walking alone and in a calorie deficit. Most likely in your upper body.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    ninerbuff wrote: »
    In a deficit, everyone will lose muscle. To what extent depends on dieting, what type of physical activity and how big your calorie deficit.
    You will lose some muscle mass if you're just doing walking alone and in a calorie deficit. Most likely in your upper body.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    I do bodyweight strength training 5 times a week as well. Fitnessblender, more specifically. I don't have access to a gym sadly.
  • Gamliela
    Gamliela Posts: 2,468 Member
    edited July 2016
    It depends. If you are eating in a deficit of your maintenance calories of 400 or over, then you very well might be losing muscle mass, even from just walking. You will of course be losing fat also, but yes, you will lose some muscle mass as well and the more of a calorie deficit you are in, the mor muscle you will lose.
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    My deficit is between 250-300. I don't have a lot to lose. Just about 20lb.
  • 3dogsrunning
    3dogsrunning Posts: 27,165 Member
    Gamliela wrote: »
    It depends. If you are eating in a deficit of your maintenance calories of 400 or over, then you very well might be losing muscle mass, even from just walking. You will of course be losing fat also, but yes, you will lose some muscle mass as well and the more of a calorie deficit you are in, the mor muscle you will lose.

    But *walking* isn't the cause of the muscle loss. If the OP stops walking, they may lose more muscle. And the OP is doing strength training to help preserve muscle mass.

    Keep on walking OP
  • Machka9
    Machka9 Posts: 26,547 Member
    If your walking includes walking up hill or walking in sand or walking in snow ... you'll build calf muscles.

    And if your walking includes lots of stairs, you'll build quads.

    Yep ... keep walking! :)
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    3dogsrunning wrote: »
    Gamliela wrote: »
    It depends. If you are eating in a deficit of your maintenance calories of 400 or over, then you very well might be losing muscle mass, even from just walking. You will of course be losing fat also, but yes, you will lose some muscle mass as well and the more of a calorie deficit you are in, the mor muscle you will lose.

    But *walking* isn't the cause of the muscle loss. If the OP stops walking, they may lose more muscle. And the OP is doing strength training to help preserve muscle mass.

    Keep on walking OP

    "Keep on walking" ... Like I have much choice... Busy life :lol:
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    3dogsrunning wrote: »
    Gamliela wrote: »
    It depends. If you are eating in a deficit of your maintenance calories of 400 or over, then you very well might be losing muscle mass, even from just walking. You will of course be losing fat also, but yes, you will lose some muscle mass as well and the more of a calorie deficit you are in, the mor muscle you will lose.

    But *walking* isn't the cause of the muscle loss. If the OP stops walking, they may lose more muscle. And the OP is doing strength training to help preserve muscle mass.

    Keep on walking OP

    Yep.
  • sijomial
    sijomial Posts: 19,808 Member
    No - neither walking or "cardio" causes muscle loss.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Most world class bodybuilders use walking as their cardio.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    *head desk*

    The risk of moderate cardio kill'n dem gainz may be a tad over-hyped
  • ninerbuff
    ninerbuff Posts: 49,462 Spam Moderator
    Shadowmf023 wrote: »
    ninerbuff wrote: »
    In a deficit, everyone will lose muscle. To what extent depends on dieting, what type of physical activity and how big your calorie deficit.
    You will lose some muscle mass if you're just doing walking alone and in a calorie deficit. Most likely in your upper body.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    I do bodyweight strength training 5 times a week as well. Fitnessblender, more specifically. I don't have access to a gym sadly.
    If your deficit isn't too aggressive, you should be fine.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

  • amyepdx
    amyepdx Posts: 750 Member
    Walking 4-5 miles in the course of your normal day isn't really cardio anyway
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    edited July 2016
    That's a really low amount of walking. I could see concern if you're walking 20-30 miles a day or something, but 4-5 miles during your day is barely above sedentary. If you use a fitness tracker 5 miles is about the 10,000 steps they like to say is a good goal of steps for the day.
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    Ready2Rock206 wrote: »
    That's a really low amount of walking. I could see concern if you're walking 20-30 miles a day or something, but 4-5 miles during your day is barely above sedentary. If you use a fitness tracker 5 miles is about the 10,000 steps they like to say is a good goal of steps for the day.

    Maybe if you're really tall and not just 5'2, lol. I used a pedometer years ago and half that mounted up to 10,000.
  • tech_kitten
    tech_kitten Posts: 221 Member
    Keep walking. I'm 5'2"ish, so my steps are short too, and so I can never get in the 5 miles, that would be about 15000 steps for me I think.
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