In the world of fitness, there’s a common misconception that high-intensity cardio workouts are the ultimate key to achieving optimal health and fitness. While there’s no denying the benefits of cardio exercises, such as running, cycling, or using the elliptical, it’s important to recognize the often-overlooked power of walking or NEAT. NEAT is Non-exercise Activity Thermogenesis. Walking for example, a simple and accessible form of exercise, offers a wide range of physical and mental health benefits that make it a crucial component of a well-rounded fitness routine. Walking can burn an extra 400 calories a day with hitting between 8000-10,000 steps a day. That can add up to 1lb of fat loss per week. In this blog post, we’ll explore why walking is more important than endless cardio and why it should be a staple in everyone’s daily routine.
One of the greatest advantages of walking is its accessibility. Unlike high-impact cardio exercises that can be hard on the joints and require specialized equipment or gym memberships, walking can be done by almost anyone, anywhere, and at any time. Whether it’s a leisurely stroll in the neighborhood, a brisk walk in the park, or incorporating walking into your daily activities, it’s a sustainable form of exercise that can be easily integrated into daily life.
High-impact cardio workouts can place significant stress on the joints, walking is a low-impact exercise that is gentle on the body. This makes it an ideal form of physical activity for individuals of all fitness levels, including those recovering from injuries or dealing with joint pain. The repetitive, rhythmic motion of walking can help improve joint flexibility and strengthen the muscles surrounding the joints, making it an excellent choice for long-term joint health.
In addition to its physical benefits, walking also offers significant mental health advantages. Research has shown that regular walking can reduce stress, anxiety, and depression, while improving mood and overall psychological well-being. The act of walking, particularly in natural settings, can provide a sense of calm and relaxation, making it an effective way to clear the mind and improve mental clarity.
As well as, the key to any successful fitness routine is consistency. While high-intensity cardio workouts can be challenging to sustain over the long term, walking is an activity that can be easily incorporated into daily life without feeling overwhelming. Whether it’s taking the stairs instead of the elevator, parking farther away from your destination, or going for a short walk during your lunch break, these small, consistent efforts can add up to significant health benefits over time.
There are numerous studies have highlighted the long-term health benefits of walking. Regular walking has been associated with a reduced risk of chronic conditions such as heart disease, diabetes, and obesity. Additionally, it can help lower blood pressure, improve cholesterol levels, and boost overall cardiovascular health. By making walking a regular part of your routine, you can significantly reduce your risk of developing a wide range of health issues and improve your overall quality of life.
I get the question a lot of, “how many steps should I get daily? what about rest days?”.
I would aim for a minimum of 7,000 steps daily. The ultimate goal is 10,000 steps daily. Even on rest days it is even more crucial to get up and go outside to get those steps in. Now, we can use a treadmill, but going outside to get fresh air, is what your body needs to ground you.
In conclusion, while high-intensity cardio workouts certainly have their place in a well-rounded fitness regimen, it’s essential to recognize the profound impact that walking can have on both physical and mental health. By embracing walking as a fundamental part of your daily routine, you can enjoy sustainable, joint-friendly exercise, improve your mental well-being, and reap long-term health benefits. So, lace up your sneakers, step outside, and experience the transformative power of walking for yourself!
