Walking is an underrated form of cardio. Most people don´t even consider walking “real” cardio because it doesn´t elevate your heart rate like jogging does. Or because almost everyone does it naturally every day without thinking of it as exercise.
Do you know how humans hunted ten thousands of years ago? We didn´t wait patiently for our prey to come to us like cats do. Instead we build spears, hurt our prey and then slowly followed them for miles. The prey kept on running and running until exhaustion while the human hunters slowly came after it for hours, sometimes days.
Humans are made for walking. It is our most natural movement. That´s why I recommend to everyone to take at least 10 000 steps a day. That´s roughly 80-90 minutes of walking. If you can walk 15 000 or 20 000 steps a day. Some days I even take 30 000 steps but that´s rare.
There are literally no downsides to long walks. They don´t lead to overtraining, they don´t put excess stress on your joints (as long as you are wearing the right shoes), you won´t be sweating like hell within five minutes. Walking can be done every single day without negative effects on your body.
Whenever I work on a new project I take long walks through the forest or by the water. The sound of nature never fails to calm my mind. If you are currently facing a lot of problems in your life I advise you to walk a lot and spend time alone with your thoughts.
If thinking alone is not interesting enough for you you should reevaluate your life choices or bring someone with you. Make your daily walking exercise a social event. You can listen to music, too, if you don´t like talking to people.
Walking is probably one of the cheapest exercises you can do. You only need shoes (and I take a wild guess that you already own at least one pair of those).
While it is best to take a walk through nature there´s also nothing wrong with exploring your neighborhood in the big cities. It may be not as calming but every step is better than no steps at all.
Walking burns approximately 100 calories for every mile you walk, depending on your speed, your height and weight. If you walk three miles and hours you burn about 300 calories. That´s a lot less than jogging but I personally can walk hours at a time but I can only jog for 30 minutes before I give up. And by the way, sitting only burns about 80 calories per HOUR!
And don´t even start with excuses! Excuses are for the weak, not for superheroes! Walking is basically the easiest exercise in existence, you can not make excuses for such an easy task! That´s just pathetic.
If you work 22 hours per day just walk while making that important call. Walk to get yourself more coffee and than walk to the toilet. Walk while thinking about your new idea. Walk while waiting for the elevator. Walk through every room and greet your colleagues. Get creative and walk whenever you can!
Walking is natural for humans, sitting is not. If you even care the slightest about your body you should be walking or at least standing up right now.
Get an app to count your step or check if there´s already one preinstalled on your smartphone. Try to log at least 10 000 steps a day. You can work your way up from 6 000, adding 100 extra steps every day until you reach 10 000 steps.
Don´t beat yourself up if you miss your goal one day, just walk more on the next day.
Keep on walking, fellow superheroes! One step at a time.