Walking, the wonder pill: Why the obsession with getting your steps in is valid

 "If walking were a pill, it would be the most impactful pill we've ever had in all of modern medicine"

                    -Dr. Casey Means

I'm not sure when it started or who started it but the concept of getting 10,000 steps a day has been around for a while now.   All smart watches are equipped to count our steps these days, and many of us have ventured to try to increase our step count.  But why the obsession with walking?  It doesn't really feel like a workout.  You can walk in jeans and sandals, barely breaking a sweat.  Some of us walk a lot throughout the day and still struggle with our weight.  Is it that powerful?  

Yes.  Yes, it is.  

Here are 5 reasons why daily walking (at least 7,000 steps) is so important

1.  It improves our metabolism

The leading cause of the chronic disease problem in the USA is poor metabolic health.  Metabolism is a term to describe the many processes that go on in your cells to convert food and drink to energy so that your entire body can function. Your cells have all these parts and processes to do this and when they sit still, unbothered, they often are not triggered to do their job.  When this happens excess energy (usually glucose) will just sit in your blood, unprocessed, unspent.  Imagine a stagnant pond, the smell, the look, not very appealing.  This is what we do to our bodies when we don't move.  All things in nature need movement.  When we don't move regularly, we increase the risk of diabetes, heart disease, Alzheimer's, and more. Our cells need muscle contractions to do their job; they need you to move your body.  By simply standing upright you are activating several muscles and when you walk, even more.  It is one of the most accessible and easy ways to simply MOVE and to improve your metabolism.

2. It significantly decreases the risk of many serious health disorders

There are so many studies that prove the powerful impact of walking.  Some figures that have been extrapolated by Dr. Casey Means in her interview with Andrew Huberman are that regular walking resulted in a 50% reduction in Alzheimer's, Dementia, Type 2 diabetes, Obesity, Cancer, Depression, and Gastric Reflux.  

3. It's FREE and Easy

There are so many barriers out there to beginning an exercise practice:  Not knowing how to work out, can't afford a gym membership, not enough time, feeling out of shape and overwhelmed, etc.  Walking can be done almost anywhere and requires no money and no skill.  No perfect form required, no coaching necessary.  Things you can do while walking if you want to make the most of your time:  listen to a podcast, talk to a friend, listen to music, record voice notes for personal reflection or to organize your thoughts, watch your favorite TV show.

4.  It has wonderful benefits for mental health

Jim Carey has been quoted saying 

I believe depression is legitimate.  But I also believe that if you don't exercise, eat nutritious food, get sunlight, get enough sleep...you aren't giving yourself a fighting chance

Our biology has not evolved to respond positively to all the screen time we live with these days.  Walking outside, especially around nature, triggers deep parts of our brain and biology that literally improve our mood and reduce our anxiety.  Mark Sisson talks about the benefits of being in nature in his book "The Primal Connection".  And Craig Mod speaks beautifully on the soul-enriching potential of walking in his conversation with Rich Roll on The Rich Roll podcast.

5.   It leads to weight loss

This goes back to the improved metabolism point.  If your body is processing what you eat and drink more efficiently, and more often, as a simple by-product you will lose weight.  Weight is a tricky topic because it can be so personal and so emotional, but if we take emotion out of it, science shows us that having excess adipose tissue (fat tissue) on our skeletal frame and around our organs is not good for our health long-term.  It is good to aim for a healthy weight and walking regularly can be a huge part of that journey. 

So, if I can encourage you to do one healthy thing this week it would be to start a practice of walking.  Start small, be consistent, and grow from there.  Whether it is a quick morning walk, small 10min breaks at work, or a walk around the neighborhood after dinner, just start, and don't stop.   When you're ready, getting a device that counts your steps can be so helpful in keeping you honest and for setting personal challenges.  Add a step-counting device to your birthday or Christmas list this year, or actually start using the one you already have.

Your health is worth investing in.  

Never give up.  

With love,

-Sarah