How often should you walk?

In your opinion, what’s the most fundamental form of exercise? What about the most important?

A lot of people give answers like lifting heavy things, or sprinting…but I would argue the answer is walking. It’s one of the first movements we learn, and nearly anyone can do it well into old age.

Sure, you can also lift weights and do other types of activity, but everyone who can walk should walk, plain and simple.

For athletes and fit people, it boosts recovery. For less fit or older people, it can be the cornerstone of fitness, health, and independence. No matter who you are, it’s got proven benefits including fat loss, heart health, and better mood.[1][2][3]

For the average person, try to get at least 2.5-3 hours of walking each week. That’s 150-180 minutes, and you can divide it into several walks of 30-60 minutes apiece. Even if you only walk 30 minutes a day, that’s an easy 3.5 hours a week!

Several big scientific studies, as well as the American Heart Association, happen to agree with my recommendations.[4][5][6]

Next up, how fast should you walk? A brisk pace of 3 miles per hour is helpful to maximize fat burning according to a 2008 study, but I say walk as fast as you can, comfortably and sustainably.[7]

Here’s my challenge to you: either go on a daily walk, or walk at least 2.5-3 hours per week, for the next 2 weeks. Then send me an email (reply here or email steve@stevespaleo.com) and let me know what you notice.

Can’t want to hear your results!

-Steve

The Science

[1]https://pubmed.ncbi.nlm.nih.gov/22722096

[2]https://pubmed.ncbi.nlm.nih.gov/15917061

[3]https://pubmed.ncbi.nlm.nih.gov/16891758

[4]https://pubmed.ncbi.nlm.nih.gov/28169568

[5]https://academic.oup.com/jn/article/147/10/1875/4727967

[6]https://www.heart.org/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

[7]https://ncbi.nlm.nih.gov/pmc/articles/PMC3761910/



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