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Walking: The Most Underrated Workout
Summary
In a fitness culture obsessed with HIIT and heavy lifting, walking often gets dismissed as “not enough.” But science says otherwise. Walking is a powerhouse for metabolic health, lowering blood sugar, improving mood, and aiding digestion. It’s accessible, sustainable, and requires zero equipment. The goal isn’t just steps; it’s consistency.
When we think of “exercise,” we usually picture sweating on a treadmill, grunting under a barbell, or gasping for air in a spin class. We tend to think that if it doesn’t hurt, it doesn’t count.
But the simple act of putting one foot in front of the other is arguably the most effective health tool we have. Walking is the superfood of movement.
More Than Just Steps
Walking does things for your body that intense cardio sometimes can’t:
- The Post-Meal Magic: Taking a 10-minute walk after a meal (“postprandial walking”) significantly lowers blood sugar spikes. It helps your muscles use the glucose you just ate, preventing it from being stored as fat.
- Cortisol Control: High-intensity workouts spike your stress hormone (cortisol). Walking, especially in nature, actively lowers it. It’s a workout that acts like meditation.
- Joint Lubrication: It pumps fluid into your joints to keep them stiff-free, without the pounding impact of running.
Making It Count
You don’t need to hit 10,000 steps for it to matter.
- Frequency: Three 10-minute walks are often better for blood sugar than one 30-minute walk.
- Tempo: Aim for a pace where you can talk, but you’d rather not sing.
- Incline: If you want to build muscle, find a hill. Walking uphill activates your glutes and hamstrings just as well as many gym machines.
Don’t underestimate the power of a stroll. It’s the workout you can do for the rest of your life.
Sources Cited:
Diabetes.org. (n.d.). Walking: A great place to start.
Arthritis Foundation. (2024). 12 Benefits of Walking.
American Heart Association. (2025). Walking for a Healthy Heart.
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This article reviewed by Dr. Jim Liu, MD.
There’s nothing more important than our good health – that’s our principal capital asset.
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