04/02/2024
WALK YOUR WAY TO LONG-LASTING HEALTH
Movement is one of the Four Pillars of Metabolic Health - the keys to staying fit, happy, and healthy long into your old age. But getting started can be intimidating.
You don’t need to squeeze yourself into spandex or buy a gym membership to reap the benefits though. Let me tell you how to get started.
Walking.
It’s that simple.
Spending more time moving and less time sitting yields huge benefits for your physical and mental health, your fitness, and your physique.
Until you have a consistent walking habit, you shouldn’t give a second thought to supplements, macronutrient splits, fat oxidation, progressive overload, ketosis or any number of other more advanced concepts.
But how many steps should you target?
This real world study of 6,042 American men and women over 4 years found that risk of several major chronic health conditions, including diabetes, high blood pressure, obesity, major depressive disorder, gastroesophageal reflux disease, and obstructive sleep apnea decreased as daily steps increased.
The risk reduction for high blood pressure and diabetes plateaued between 8,000 and 9,000 steps per day, whereas obesity and depression risk continued to decrease at step counts well over 10,000 per day.
Increasing daily step count through brisk walking is the first step of my 4-phase Metabolic Movement Protocols. My most successful clients consistently average 8,000 to 10,000 or more steps per day.
Getting fit and improving your health doesn’t have to be complicated:
✅Track how many steps you’re currently getting.
✅Build up your baseline until you’re averaging 8000+ steps per day.
✅Get outside as often as possible: 20-30 minutes per day most days of the week
✅Continue for the rest of your (likely to be longer) life
How do you fit walking into your day? What’s your average step count? (If you don’t know, track it for a few days and let me know.)
