WALK, WALK, WALK
As we learnt from last weeks article, humans are born to move. Movement is part of being human and that includes walking. My mother loves her evening walks and she never takes a day off. I have her to thank for inspiring me to add walks to my evening routine. Everyday at my local park I see the familiar faces and sometimes new ones who have joined in on the fun. My idea of exercise has always been about lifting heavy, running fast, and exerting yourself. Throughout high school up until two years ago, I thought that in order to lose weight and burn fat you had to exert yourself at the gym, on the trail, or on the treadmill but that couldn’t be further from the truth. Walking is more than just getting from point A to point B, it’s also a great way to exercise and burn fat. New science based evidence has shown that if done correctly, walking ‘might’ be the only aerobic exercise that people need. Emmanuel Stamatakis, a professor of physical activity at the University of Sydney, Australia states that “Regular walking has all the standard benefits of aerobic exercise, such as improvements in the heart and circulatory systems, better blood glucose control, and reduction of anxiety and depression”. Walking is just as special as running in the sense that it’s easily accessible and you can do it almost anywhere. Find a local park with luscious trees, commute to that cafe you love, even walk to your local gym or pilates class (if the environment allows for it of course).
HOW MUCH SHOULD WE WALK TO IMPROVE HEALTH?
Walking is known to be a significant fat burner for the little effort it takes in comparison to other exercises. This is because our bodies use fat as fuel when performing lower intensities of exercising. As exercise intensity increases the body is going to demand for more energy, and science tells us that it takes the energy from carbohydrates. Fitness coaches, influencers, and public health experts have ingrained this notion to us that we need to aim for 10,000 steps. I’m a fellow advocate of the 10,000 daily steps but this recommendation does not come from science. In the 1960’s an advertising campaign out of Japan was used to promote a pedometer, and the campaign pushed the notion of “10,000 steps” more than likely because 10,000 is an even number and easier to remember. Due to this campaign, the United States introduced it to its public health recommendations. As we see today it’s more or less a default number we strive to achieve on our smart watches and fitness apps. I strive to achieve this everyday, including on rest days from my intense exercise regime. The beauty of 10,000 steps is that it’s a one size fits all deal. A Harvard study that involved over 16,000 older women found that those who achieved over 4,000 steps a day significantly reduced their risk of dying prematurely. According to the 2018 Physical Activity guidelines for Americans recommends that adults with chronic conditions should do at-least 150-300 minutes of moderate intensity aerobic exercise weekly. Walking meets this component and is shown to improve high blood pressure and lowering your risk of diabetes, stroke, and cardiovascular disease. The speed in which you walk can be adjusted based on your fitness level but we shouldn’t worry about speed unless you find yourself in a speed walking competition. Just focus on moving and walking as much as you can. I’ve said this over and over, walk wherever and whenever you can. If you can walk to get your groceries, go walking, if you can walk to your pharmacy, go walking. If you have a long layover at the airport, don’t sit down doom scrolling the entire time, walk around and explore the airport.
IS 10,000 STEPS NECESSARY?
Majority of our day is spent sitting more than standing thanks to our cozy couches, beds, office chairs with tremendous back support, and we cant forget the cars we drive daily. A study following over 4,000 men and women 40 years or older for roughly 10 years found that doing 8,000 steps or more resulted in a 51% lower death rate from all cause mortality compared to those who did fewer than 4,000 steps. This study was expanded upon and followed over 16,000 American women with an average age of 72 found that those taking 4,400 steps a day had a 41% lower death rate compared to those who only took 2,000. The evidence shows that taking more steps doesn’t hurt anyone and the health benefits will vary among individuals. Remember that any sort of physical activity is better than none. If you didn’t have the time to make it to the gym or your aerobics class there is nothing wrong with going outside or stepping on the treadmill for a brisk 15-30 minute walk. Aiming for 10,000 steps is a great guideline and the more you do the more benefits you’ll gain. You don’t have to be chained to the idea of hitting this count everyday because lets face it, shit happens. The weather and other variables will come into play that limit our ability to achieve this goal. Any kind of movement helps and it will always be more beneficial than being sedentary. If you’re stuck inside due to weather (me right now writing this), this is your chance to get some movement and do a deep clean of your house or apartment. Put a good yoga routine on your TV and follow along, or do your meal prepping for the week. Any movement is better than no movement, so lets get moving.
MAKE YOUR WALKS MORE CHALLENGING W/ THESE TIPS:
UPHILL WALK REPEATS
WEAR YOUR BACKPACK AND LOAD IT WITH DENSE & COMPACT ITEMS
INCREASE YOUR SPEED
PUMP YOUR ARMS
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