Why walking is the workout that everyone is obsessing over.
When it comes to a workout routine, the most challenging part is sustainability, as consistency is key to achieve results that don’t just last for the summer months. The healthiest people in the world are those who are the most active, and it has been proven that making movement a part of your daily routine consistently is the best way to stay fit and healthy through life.
Yet, daily movement does not mean a killer workout every single day. While hard, intense workouts are great when you're in the mood for a challenge or feeling energized, killing yourself everyday at the gym or in a Barry’s class isn’t the only way to burn fat, and definitely isn’t the most sustainable way to move your body. High intensity forms of cardio, such as Barry’s, running, or HIIT workouts, also raise cortisol levels and can increase stress in the body, leading to retention of water weight, puffiness, and bulkiness that most of us want to try to avoid.
So instead, to keep cortisol levels low, getting in some light intensity movement or activity daily is optimal, and in the long run, will be more beneficial and sustainable than trying to maintain a high intensity workout routine. Recently, one form of light intensity movement in particular has been receiving a ton of buzz, as it targets and burns fat, leans out muscle, can get you into great shape, and can be done anywhere and at any time, completely for free. So what is this amazing workout everyone is obsessing over?
Walking.
Breaking It Down
As a form of low intensity steady-state cardio (LISS), walking is kind on your joints, yet still productively burns calories, promotes fat loss, and slims out the entire body. When compared to running, walking is almost equal with the amount of calories burned, but causes way less stress on the body as a whole. Paired with resistance training and a healthy diet, walking is definitely one of the most sustainable forms of movement for maintaining a healthy physique and increasing your longevity.
So when we say walking, how much are we talking?
Let's break it down. The goal is to aim for 8-10k steps per day for the best results, but don’t worry, those steps can be done in intervals throughout the day and is just a goal to strive for, not a requirement. Don't stress yourself over having to hit a goal step count daily, simply aim to get in as many steps as you can, because every step can only benefit you! When you do LISS cardio for an extended period of time, your body first will burn stored carbs, and then it will begin to burn fat, so know that the more steps you can fit into your day, the more fat you can burn daily with little effort.
Since walking can be done essentially from anywhere for free, it's gonna be easier to fit into your day than scheduling time to go to the gym or a workout class. Getting your steps in could mean going for a two hour walk outside or on a treadmill, but it could also mean breaking it up into 30 minute walks in the morning, on your lunch break, and in the evening.
Something Is Better Than Nothing
We get that maybe you have a busy schedule and feel like you don’t have time to fit 10k steps in daily. Rather than thinking all or nothing, try to adapt a "something is better than nothing" mindset. A good place to start is adding walking into your already set routine, as getting your 10k steps in can be done while multitasking. This could look like walking while returning your emails or a call, parking further from the entrance of your job or shopping destination to get some extra steps, listening to your podcasts while you walk, or watching your favorite TV show on a treadmill. Think outside the box and find ways you can sneak some steps in!
Even if you can’t get your full 10k steps in every day, simply going for a 20 minute walk outside can do wonders to clear your mind, relieve stress, or give you a boost of energy during the midday slump. Going outside daily can also improve your sleep schedule, as the exposure to sunlight can help balance out your circadian rhythm, so don't diss the power of what a quick walk outside can do for your health.
Walking And Resistance Training
While walking is amazing for cardio and fat loss, introducing some sort of resistance training to build and maintain muscle mass into your weekly workout routine, alongside your 10k steps, will give you the best results when it comes to creating a strong, healthy body.
Resistance training can come in many forms, ranging from weight lifting at the gym, to yoga, pilates, and barre classes. All bodies are different, so listen to your body when creating your workout schedule and find what form of resistance training feels right for you. This so important in order to achieve the best results for you, as a recipe for someone’s perfect body and lifestyle may not be the same as yours.
So to sum it up, the power of walking lies in its ability to change your body effortlessly through simple daily movement. We know how important it is to build a sustainable exercise routine, and when you incorporate walking with resistance training into your lifestyle, you give your body all the benefits of daily movement, without the burnout or cortisol spike. This is how workouts become sustainable longterm and give you the key to unlocking your best body and healthiest self.
Start slow, maybe walk 10 minutes a day, and then let it build with time. Trust us, once you begin walking daily, you’ll find it becomes something you can’t go a day without, for movement FEELS good, and soon you’ll find yourself craving that post-walk high.
