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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I Am Tom Holland and this is Fitness Disrupted. In

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Speaker 1: the early nineteen fifties, Harvard nutrition professor Gene Meyer wrote, quote,

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Speaker 1: in his hundreds of thousands of years of evolution, man

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Speaker 1: did not have any opportunity for sedentary life except very recently.

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Speaker 1: An inactive life for man is as recent and as

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Speaker 1: abnormal as caging is for an animal. Close quote. Let's

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Speaker 1: think about it. Let's think about it a little further, okay.

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Speaker 1: Homo sapiens have been around for about two million years,

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Speaker 1: little over two million years. Two million years, okay. And

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Speaker 1: of those two million years, a typical quote unquote work

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Speaker 1: day meant hunting and gathering about two million years. Right,

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Speaker 1: ten thousand years ago, we switched to subsistence farming, about

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Speaker 1: two hundred years ago industrial labor, and just over about

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Speaker 1: thirty years ago we entered the digital age. We started sitting.

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Speaker 1: All right, what do you think our bodies have evolved

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Speaker 1: to do? And what do you think we should be doing.

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Speaker 1: Let's talk about walking, all right. Walking one of the greatest,

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Speaker 1: most natural things we can do when it comes to

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Speaker 1: exercise and moving, that is what you know there's the

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Speaker 1: book Born to Run. Well, if we were born to run,

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Speaker 1: we were definitely born to walk. And I'm going to

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Speaker 1: talk about both when it comes to walking and running

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Speaker 1: because kind of have to get it's the elephant in

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Speaker 1: the room which burns more calories? Just contributed to yet

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Speaker 1: another article about it. Uh, it's always connected to weight loss, right,

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Speaker 1: which is better for weight loss? Just did a show

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Speaker 1: very simple on the fat burning Zone, absolutely connected to

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Speaker 1: the debate about weight loss and walking versus running. So

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Speaker 1: if you haven't listen to that show, you should, all right,

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Speaker 1: and I'm gonna have a bunch of studies here, but

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Speaker 1: this is the truth about walking, and it is the

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Speaker 1: most popular form of exercise for the very simple reason

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Speaker 1: that anyone can do it and it costs about nothing. Right.

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Speaker 1: You can say a good pair of shoes, but there's

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Speaker 1: a lot of people that are walking without them, right, Uh,

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Speaker 1: And I'll talk about shoes, which what's the best type

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Speaker 1: of shoe for walking? Cover that quickly as well. All right,

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Speaker 1: but let's talk and get it out of the way

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Speaker 1: right away. The energy cost of of walking versus running. Now,

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Speaker 1: there are many people who believe that it should be

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Speaker 1: the same, right, walking and running the same distance should

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Speaker 1: cost the same energy wise not true. Okay, So study

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Speaker 1: number one, Study number one. The title of the study

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Speaker 1: energy Expenditure of Walking and Running Comparison with prediction Equations. Okay,

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Speaker 1: this was the Medicine and Science in Sports and Exercise,

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Speaker 1: December two thousand four. And it says, you know, although

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Speaker 1: theoretically walking and running a mile should require the same work,

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Speaker 1: same energy, running required more energy than walking for six

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Speaker 1: regardless of whether the subject was on the track or

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Speaker 1: on the treadmill. Study number two, Journal of Strength and

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Speaker 1: Conditioning Research, two thousand, twelve April, Energy expenditure Comparison between

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Speaker 1: walking and running in average fitness individuals. Okay, studies show

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Speaker 1: and this study that running the same distance can burn

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Speaker 1: about more calories than walking. Okay, So it goes on

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Speaker 1: and on and on and and there are uh in theory. Right,

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Speaker 1: there is a speed which walking and running would burn

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Speaker 1: the same, Right, it's about eight kilometers per hour or

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Speaker 1: five miles per hour. But that's a fast walk. So

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Speaker 1: here's the thing. It all burns calories. It all burns calories.

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Speaker 1: And as I talked about in the show on the

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Speaker 1: fat burning zone, you don't get more by doing less.

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Speaker 1: And one of the major reasons, like we can debate

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Speaker 1: the studies and more or less, but one of the

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Speaker 1: top reasons running burns more calories is it's it's a

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Speaker 1: short amount of time. So you can just say, well,

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Speaker 1: you know, to walk a mile or run a mile,

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Speaker 1: depending on how fast you're running, you can be done sooner.

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Speaker 1: So I don't want to get deep into the weeds

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Speaker 1: on running versus walking and calorie burn Both are good

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Speaker 1: and if you can do both, you should do both.

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Speaker 1: I do both. I walk a lot. I walk with

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Speaker 1: my dogs specifically every day to start the day whenever

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Speaker 1: I can, and I run. I mix it up. And

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Speaker 1: that is a common theme of fitness disrupted. It's not

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Speaker 1: doing the same thing over and over again. It doesn't

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Speaker 1: matter how healthy that thing is that you do. If

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Speaker 1: you only do that thing, you will have issues. You

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Speaker 1: will probably get injured, you will probably get burned out.

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Speaker 1: We need to do so many different things, okay, and

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Speaker 1: let me give you one more and then we're gonna

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Speaker 1: kind of work our way into the walking part. Study

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Speaker 1: greater weight loss from running than walking during a six

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Speaker 1: point two year perspective. Follow That is the title. It's

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Speaker 1: in Medicine and Science and Sports and Exercise, two thousand,

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Speaker 1: thirteen April. Alright, so it's a six year survey, and

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Speaker 1: they looked at data from fifteen thousand walkers and thirty

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Speaker 1: thousand runners to determine which group lost and maintained weight

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Speaker 1: more efficiently across the same time span. Okay, and in

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Speaker 1: certain subjects five year old actually whose calorie expenditure per

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Speaker 1: week was roughly the same in runners and walkers, the

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Speaker 1: body mass index and weight circumference was much lower in

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Speaker 1: runners than walkers. Okay, And when measuring the heaviest test subjects,

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Speaker 1: researchers found calories burned by running lead to greater weight

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Speaker 1: loss than it did for colories burned by walking alone.

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Speaker 1: That's confusing, right, Okay. The Berkeley study noted that when

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Speaker 1: runners and walkers burned the same amount of calories each week,

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Speaker 1: runners were generally able to control their weight more efficiently

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Speaker 1: over time. And we're a leaner overall. Why the heck

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Speaker 1: is that the case? Great question? Okay, so we're talking

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Speaker 1: about running versus walking, just working our way into the walking.

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Speaker 1: The bottom line again, if you listen to that fat

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Speaker 1: burn show, is the energy cost the faster you go.

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Speaker 1: The harder you work, the higher the intense to more

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Speaker 1: how is you're gonna burn makes sense? One of the

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Speaker 1: reasons is that epoch effect. Okay, and that's what they

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Speaker 1: talked about in this study. They didn't know exactly why

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Speaker 1: when you burn the same amount of cowes each week,

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Speaker 1: the runners were generally able to control their weight more efficiently. Well,

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Speaker 1: part of that is because they're burning more cowies when

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Speaker 1: the workout's over. And there's great debate on how many

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Speaker 1: cowies that is. Some researchers say it's not statistically significant.

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Speaker 1: I say, hey, it adds up, right, so it is something.

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Speaker 1: But here's the here's the more important, easier thing to

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Speaker 1: grasp onto. It's the eating. It's the post exercise eating. Okay,

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Speaker 1: it's the calorie consumption after a workout. All right. Two

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Speaker 1: more quick studies. One is a titled Influence of Running

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Speaker 1: and Walking on Hormonal Regulators of Appetite and Women two

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Speaker 1: thousand and twelve, Journal of Obesity. All Right. They looked

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Speaker 1: at a group of women who either ran or walked,

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Speaker 1: and they were looking to see which group was more

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Speaker 1: likely to overeat following a sixty minute workout. Which do

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Speaker 1: you think now, here's the interesting thing. Studies have shown

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Speaker 1: that exercise increases the production of grellin, the hormone that

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Speaker 1: makes you hungry, all right, And when the women ran

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Speaker 1: there grellan levels went spked, they increased, So that should

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Speaker 1: mean that they were going to eat after just like

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Speaker 1: they did. So in other words, when you walk, when

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Speaker 1: you run, it generally makes you hungrier. Now here's where

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Speaker 1: it gets kind of tricky. This is I love this stuff,

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Speaker 1: all right. So they both had the spikes, but the

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Speaker 1: runners didn't eat as much. They consumed actually several hundred

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Speaker 1: fewer calories than they burned. That's important, right, there's energy

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Speaker 1: and energy out. Okay. With the researchers found there was

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Speaker 1: a increase in other hormones as well, hormones that initiate

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Speaker 1: feeling fuller satiety. Okay, So the results provide evidence that

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Speaker 1: exercise induced alterations and appetite are driven by hormones. People,

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Speaker 1: So hunger, hormones and feeling full. Now you can override those,

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Speaker 1: you can. So, yes, it's what we take in. So

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Speaker 1: some people are gonna get hungrier, some people are gonna

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Speaker 1: eat more post exercise. And I've talked about this. There's

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Speaker 1: two reasons so you've got the hormonal response, and then

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Speaker 1: there is the reward eating. How many people do at

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Speaker 1: are guilty of that. I used to be guilty that

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Speaker 1: you can't outrun your fork. So there's people who will

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Speaker 1: go for a walk, over a run, go for a

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Speaker 1: bike ride, do their swim, their elliptical and then typically

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Speaker 1: they overestimate how many cowaries they burned and they rewarded

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Speaker 1: after all, right, I gotta take a quick break, So

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Speaker 1: I'm gonna tie this all together with the running and

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Speaker 1: the walking, and then get into the walking, all the benefits,

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Speaker 1: how to do it, why it's so great for you,

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Speaker 1: and all that good stuff. We'll be right back, and

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Speaker 1: we are back talking about the truth about walking, the

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Speaker 1: most popular form of exercise. Everyone should do it. We

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Speaker 1: were meant to move, we were meant to move forward. Yes,

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Speaker 1: we were to run. We're born to run, we're born

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Speaker 1: to walk. We need to move. And as I started

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Speaker 1: the show by talking about, we evolved to move. And

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Speaker 1: it is only I mean when you think of and

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Speaker 1: that's why I gave you the numbers two million years

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Speaker 1: of Homo sapiens history and the fact that it's only

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Speaker 1: the last couple of decades where like we came to

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Speaker 1: a screeching halt sitting the new smoking, okay, and then

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Speaker 1: when you add in artificial sweeteners and things like that,

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Speaker 1: we are wreaking havoc on our bodies and our minds.

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Speaker 1: That's why I love this show, and that's why I

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Speaker 1: love the science, and that's why it's it's simple, but

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Speaker 1: it's not the weight gain and and the disease and

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Speaker 1: all of that stuff. And that's why every single show

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Speaker 1: we're gonna get into the science a little bit to

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Speaker 1: connect the dots. And it's all connected, as I say.

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Speaker 1: And that's the articles that try to oversimplify beyond belief.

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Speaker 1: You know, is it is it diet or is it

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Speaker 1: extract it's everything. I say that every show need to

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Speaker 1: mix it up. We need to do a little bit

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Speaker 1: a lot, not a lot, a little bit my term

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Speaker 1: excessive moderation. So I'm not knocking walking. And if you're

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Speaker 1: not a runner, if you can't run, no worries. That's

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Speaker 1: what this show is is about. We're talking about walking

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Speaker 1: and all the benefits and how to get the most

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Speaker 1: out of it. But I have to clarify that it's

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Speaker 1: such a great debate. And here's the other thing about running,

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Speaker 1: By the way, once you reach that certain you're burning

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Speaker 1: a couple of calories more by running. Running faster doesn't

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Speaker 1: significantly increase. So there, you know, once you kind of

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Speaker 1: break that five mile per hour UM threshold, you know

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Speaker 1: we can only run so fast. And the bottom line

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Speaker 1: is you want to mix it up. You want to

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Speaker 1: run slowly some days. That's why if you are a

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Speaker 1: runner and you want to stay healthy and injury free

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Speaker 1: and it faster of your runs should generally be low intensity.

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Speaker 1: That's that's faster alright. So enough about running, let's get

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Speaker 1: into the walking. The walking so many benefits, and I'm

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Speaker 1: gonna throw in a handful of studies just to give

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Speaker 1: you one for each benefit, and then I'm gonna be

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Speaker 1: a bunch more benefits and I'm gonna tell you how

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Speaker 1: to get the most out of it. So, first and foremost,

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Speaker 1: it strengthens your heart. Heart disease the number one cause

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Speaker 1: of death. And that's why I say, yes, weight loss

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Speaker 1: is important. Yes we want to be a healthy weight,

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Speaker 1: but first and foremost we want to strengthen our heart.

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Speaker 1: I just got my results back from my physical and

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Speaker 1: I was obese or overweight by b M. I high,

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Speaker 1: and the doctor didn't even bring it up because my

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Speaker 1: numbers were perfectly fine and I have more muscle than

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Speaker 1: most people on those charts. But what I was most

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Speaker 1: concerned and you know interested, I wanted those numbers, my

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Speaker 1: blood levels, my my chemistry, my cholesterol, my triglycerides, my

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Speaker 1: e k G. Everything great, And I love that. When

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Speaker 1: she took the e k G or came back in

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Speaker 1: after the administrator administered the test, I said, anything, you know,

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Speaker 1: any issues and she said, well, you have a you know, yes,

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Speaker 1: you have a really low heart rate, resting heart rate,

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Speaker 1: and that's from exercise. So we want to strengthen our heart.

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Speaker 1: Walking helps us do That. Study titled Quantifying the Dose

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Speaker 1: Response of Walking in Reducing Coronary Heart Disease Risk two

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Speaker 1: thousand nine okay uh, European Journal of Epidemiology UH, And

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Speaker 1: it was a meta analysis of studies, so that they

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Speaker 1: looked at studies from nine fifty four all the way

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Speaker 1: through two thousand seven. And this meta analysis indicated that

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Speaker 1: an increment of approximately thirty minutes of normal walk to day,

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Speaker 1: five days a week was associated with almost decreased risk

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Speaker 1: reduction of coronary heart disease. Okay, and it also showed

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Speaker 1: no surprise that the risk for developing coronary heart disease

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Speaker 1: also decreases as walking dose increases. So the more you walk,

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Speaker 1: the greater the benefit. Okay, And I'm gonna get into

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Speaker 1: it doesn't have to be a lot, and it does

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Speaker 1: not have to be continuous. All right. Second benefit, Second

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Speaker 1: study blood glucose. Okay, decreases your fasting blood sugar. Your

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Speaker 1: blood glucose. That's a number that comes up on your

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Speaker 1: physical test. Okay. Study titled three three fifteen minute bouts

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Speaker 1: of moderate postmeal walking significantly improves twenty four hour glycemic

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Speaker 1: control in older people at risk for impaired glucose tolerance

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Speaker 1: Diabetes Care two thousand, thirteen June. All Right, so three abouts.

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Speaker 1: I love this study and pulled this study because it's

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Speaker 1: not an hour. It's breaking up workouts into shorter bouts,

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Speaker 1: shorter sessions. And the takeaway from this study was that

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Speaker 1: both sustained morning walking and postmeal walking improved glycemic control.

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Speaker 1: And here's what's interesting. Postmeal walking was significantly more effective

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Speaker 1: than forty five minutes of sustained morning or afternoon walking

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Speaker 1: in lowering three hour post inner glucose between the control

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Speaker 1: and the experiment day. So if you walk after you

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Speaker 1: eat for fifteen minutes or so, great benefits. If you're

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Speaker 1: someone who has that issue trying to avoid it or

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Speaker 1: trying to improve it, short intermittent bouts of walking are

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Speaker 1: an effective way to control hyperglycemia in older people. That's

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Speaker 1: what the takeaway from the study is. But wicking fifteen

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Speaker 1: minutes a couple of times a day. You know. My

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Speaker 1: new book coming out soon, the micro Workout Planets all

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Speaker 1: about shorter workouts done throughout the day. That's the secret

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Speaker 1: to success. The words secret drives me nuts, but I

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Speaker 1: gotta throw it out there because it simplifies don't have

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Speaker 1: to go to the gym. You don't have to do

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Speaker 1: an hour. You can if you want, and you should

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Speaker 1: mix it up. I do. But there you go. Here's

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Speaker 1: another really interesting benefit of walking. It can prevent weight gain.

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Speaker 1: You go, shocking, right, Oh tell me something I don't know. Yeah,

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Speaker 1: but it's it's connected to your genes. See. This is

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Speaker 1: also a huge part of my book that just because

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Speaker 1: you have genetic predispositions, you have genes. Your d n

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Speaker 1: A has some obesity promoting genes. They've identified many that

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Speaker 1: doesn't mean you can't quote turn them off. Epigenetics okay,

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Speaker 1: so hard researchers looked at thirty two obesity promoting genes

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Speaker 1: in over twelve thou people to determine how much those

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Speaker 1: genes actually contributed to body weight. What did They find

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Speaker 1: out that among the study participants who walked for an

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Speaker 1: hour a day, the effects of those genes were cut

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Speaker 1: in half. So genetics of how much you weigh depending

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Speaker 1: on a bunch of factors. It's not it's not an

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Speaker 1: enormous part. It's a part from must. Most of it

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Speaker 1: is you'r I say, your grandmother, you know you sit

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Speaker 1: down and eat im an Italian grandmother. We ate a lot.

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Speaker 1: It was a sin to leave food behind, as you

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Speaker 1: literally would say that. It's a sin. But that's great news.

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Speaker 1: So even if you have genes obesity promoting genes, if

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Speaker 1: you walk, you can reduce the risk. Okay, And that

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Speaker 1: goes to reducing the risk of so many different types

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Speaker 1: of cancer, including breast cancer. Okay. There was an American

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Speaker 1: Cancer Society study that looked at walking and found that

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Speaker 1: the women who walked seven or more hours a week

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Speaker 1: had a four lower risk of breast cancer. That those

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Speaker 1: who walk three hours are fewer walking, decreased likelihood of

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Speaker 1: different cancers, decreased fasting, blood sugar, increased heart strength. Okay,

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Speaker 1: and one final study for you, it improves your energy.

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Speaker 1: And here's an amazing study. I love my coffee, I

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Speaker 1: love my caffeine. It's in my podcast as one of

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Speaker 1: my four favorite supplements. And there are huge benefits to

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Speaker 1: coffee and caffeine. But here's a great, great study for you,

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Speaker 1: title stair walking is more energizing than low dosed caffeine

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Speaker 1: in sleep deprived young women. I love that title. Uh

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Speaker 1: May two thousand seventeen Physiology and Behavior, And what they

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Speaker 1: looked at. They compared the influence of ten minutes of

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Speaker 1: low to moderate intensity stair walking to the consumption of

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Speaker 1: a fifty milligram caffeine capsule. The energizing effect of the

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Speaker 1: stairs was greater than the fifty milligram caffeine tablet ten minutes. People.

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Speaker 1: I love these studies on several levels, and one of

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Speaker 1: the best aspects of them is the duration ten minutes,

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Speaker 1: fifteen minutes. What are we learning here? So many benefits

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Speaker 1: above and beyond weight loss. Got to get away from

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Speaker 1: that focus. Let's focus on increasing energy. Let's focus on

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Speaker 1: decreasing chance of disease, and walking does that. Final bunch.

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Speaker 1: Walking strengthens your bones, It strengthens your muscles. It is

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Speaker 1: a natural form of strength training. It improves your food

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Speaker 1: when you go outside, especially and you experienced nature and

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Speaker 1: you are I call it walking meditation, right. I do

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Speaker 1: it with my dogs, as I said earlier in the morning.

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Speaker 1: The greatest way to start my day woods my two labs.

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Speaker 1: Sometimes I bring the phone, probably one out of twenty times,

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Speaker 1: just because I want to take pictures of them, but

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Speaker 1: I leave it at home. I don't want the urge.

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Speaker 1: And it's frightening. How many times when I first started

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Speaker 1: to leave my phone, you start to reach for it.

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Speaker 1: So improves your mood. Walking, it improves your balance and

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Speaker 1: your coordination really important as we get older, right, we

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Speaker 1: need to move. We need to maintain those things, use

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Speaker 1: it or lose it. Better memory and cognitive function. I

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Speaker 1: could have given you dozens of studies. Blood flow to

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Speaker 1: the brain super important. Moving our bodies. It lowers your stress,

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Speaker 1: and yes, it leads to a longer life. A connection

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Speaker 1: between amount you walk, the amount you move, the amount

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Speaker 1: you exercise, and how long you live and I don't

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Speaker 1: consider walking. I don't call it exercise, right, Exercise has

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Speaker 1: a negative You can if you want, And I know

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Speaker 1: i'm splitting hairs here, but for many people exercise as

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Speaker 1: a negative connotation. Going out for a walk with my

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Speaker 1: dogs in the morning is I'm so grateful that I'm

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Speaker 1: able to do it and to start my day that way,

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Speaker 1: and it is the best way clears the head. I

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Speaker 1: think about things I have to do that day, and

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Speaker 1: it's it's where I get creative ideas, all of that

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Speaker 1: kind of stuff. All right, one more quick break. When

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Speaker 1: we come back, I'm gonna tell you how to get started,

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Speaker 1: how much you should do, ways to maximize your your

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Speaker 1: time and results. Uh. And just great tips for walking.

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Speaker 1: All right, one more break. We'll be right back, and

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Speaker 1: we are back talking about walking. How great it is,

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Speaker 1: how simple listen when I travel the running. I love

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Speaker 1: exploring places on foot, whether it's walking or running. One

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Speaker 1: of the simplest, greatest ways to experience where you are right. Uh.

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Speaker 1: And if you want to know the weight loss and

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Speaker 1: how effective it is over time to listen to the

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Speaker 1: the episode I did with David Garcia lost a hundred

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Speaker 1: sixty pounds has kept it off for ten years. All right, okay,

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Speaker 1: tips walking now, Fitness trackers awesome motivating, right, whether it's

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Speaker 1: your phone or a watch, something that tracks your steps

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Speaker 1: or your distance. It's fun. Now. If you're someone who

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Speaker 1: doesn't like that, of course, don't do it. But for

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Speaker 1: many people, I love wearing my watch when I go

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Speaker 1: running and then coming back and looking at the data,

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Speaker 1: looking at the distance. It tracks it over time, and

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Speaker 1: that's a great way to do it. And by the way,

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Speaker 1: you do not have to walk ten thousand steps a day.

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Speaker 1: If you're walking two thousand steps right now, then you

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Speaker 1: want to do a little bit more tomorrow or the

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Speaker 1: same amount, but do it tomorrow. You want to move,

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Speaker 1: keep moving, so beat yesterday ten thousand steps. You don't

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Speaker 1: have to come out of the gate doing that, especially

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Speaker 1: if you're not close to that right now. All right.

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Speaker 1: Another tip, pets, get a dog. Tell your spouse. Tom

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Speaker 1: Holland said, we need a dog so we can get

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Speaker 1: out two dogs, or even better, it's a lot more exercise,

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Speaker 1: all right. Pets get you out the door. And there's

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Speaker 1: definite studies that show people who have pets live longer.

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Speaker 1: And there are several reasons for that including you're going

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Speaker 1: to be more active and happier friends. Recruit a friend,

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Speaker 1: if if if weight loss is your goal and you

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Speaker 1: want to get out there, there's power in numbers a

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Speaker 1: friend or four a walking group. It's a great way

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Speaker 1: to start a walking program. Also, there are so many

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Speaker 1: events from five k's up to marathons. If you want big,

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Speaker 1: certain marathon that I did a couple of times years

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Speaker 1: ago has a walking one of the most spectacular walks

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Speaker 1: you can do. It's twenty miles if you want. There

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Speaker 1: are different distances, but my point is there are many

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Speaker 1: different events. You can do it for a charity, but

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Speaker 1: it gives you something to train for a reason, to

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Speaker 1: start getting out the door or under the treadmill or both,

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Speaker 1: and that's just a great goal. So you can do

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Speaker 1: that as well. Right shoes, you want shoes that are

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Speaker 1: the right ones for you. What are the best shoes

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Speaker 1: the ones that are the right ones for you? And

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Speaker 1: it's function over fashion. I just bought two pairs of sneakers.

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Speaker 1: There was a running store going out of business, very sad,

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Speaker 1: and they had half price and my shoes I've never

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Speaker 1: seen this call or before. It is they are ugly,

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Speaker 1: but I bought them a because their half price, and

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Speaker 1: be because I know that it's function over fashion, all right.

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Speaker 1: So you want to go into a reputable running store

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Speaker 1: and have them look at your foot. There's Pronator, Supernators,

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Speaker 1: different weights, how much you're gonna So you want to

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Speaker 1: find a comfortable shoe for you, and when you find that,

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Speaker 1: you you keep that. You don't switch because you want

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Speaker 1: a different look. We're just to switch for no reason.

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Speaker 1: Once you find a shoe that works for you. And

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Speaker 1: I know they change them frequently, even the same style

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Speaker 1: and brand, but you want to figure that out and

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Speaker 1: stay with it once you find one that works for you.

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Speaker 1: I see people remember heavy hands, you know, holding dumbbells,

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Speaker 1: heavy dumbbells. There's a gentleman in my neighborhood, God bless him.

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Speaker 1: He holds really heavy dumbbells straight down and he walks now,

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Speaker 1: he walks frequently. Hopefully he's not. It throws off your

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Speaker 1: normal gait when you hold things that are too heavy,

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Speaker 1: especially you want to be careful. You want to swing

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Speaker 1: your arms naturally. Can you hold lightweights light enough and

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Speaker 1: as long as your body movements are natural? But I

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Speaker 1: just I say, don't do it. And if you want

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Speaker 1: to add, if you really like I want to add

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Speaker 1: some resistance, I would rather you wear a weight vest.

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Speaker 1: Still probably gonna throw you off a little bit, but

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Speaker 1: you're not running with it, you're walking. My bottom line

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Speaker 1: is there's many better ways, and here's the better ways.

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Speaker 1: Listen to the podcast I did on the three cardio

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Speaker 1: workouts to maximize your time and results. And I'll give

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Speaker 1: you a little hint. It's hills and its intervals. So

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Speaker 1: you want to mix up your walks. You want to

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Speaker 1: have steady state walks, You want to do some interval work,

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Speaker 1: and you want to do some hill work. The same

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Speaker 1: thing as runners, You're just doing it at a different speed. Hills, intervals,

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Speaker 1: steady state, and you can do all three of those

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Speaker 1: on treadmills as well. And there you have it. Walking.

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Speaker 1: We were born to run, we were born to walk.

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Speaker 1: You know, it's the advice take the stairs, park farther away.

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Speaker 1: It doesn't do anything yet does People just aren't doing it.

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Speaker 1: I talked about how it used to give that advice,

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Speaker 1: and you know, contribute to all the magazines and websites

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Speaker 1: and I'll say I'll give us something different. I go, okay,

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Speaker 1: I can but I'm gonna give you the stuff that

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Speaker 1: people can actually do consistently. And if you do that consistently,

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00:28:20,400 --> 00:28:22,760
Speaker 1: if you take the stairs, all of that adds up.

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Speaker 1: All of that adds up. And when you're doing that

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Speaker 1: throughout the day, going for a ten minute walk after

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Speaker 1: breakfast with the dog, okay, now you're gonna control that

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Speaker 1: blood glucose, you're probably gonna be less hungry. All of

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00:28:37,080 --> 00:28:41,560
Speaker 1: these things are connected, and we need to move and

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00:28:41,600 --> 00:28:45,480
Speaker 1: move and move. And that's why I started the show

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Speaker 1: the way I did, because I love studying the evolution

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Speaker 1: and of of man and exercise and and what we

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00:28:53,000 --> 00:28:56,360
Speaker 1: did and what we're doing now. And once again, the

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00:28:57,040 --> 00:28:59,600
Speaker 1: deck is stacked against us when it comes to the

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Speaker 1: amount we sit and the sweeteners in foods that are

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Speaker 1: just our brains don't know what to do and our

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00:29:08,040 --> 00:29:09,880
Speaker 1: bodies don't know what to do. But you know what

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00:29:09,880 --> 00:29:12,840
Speaker 1: we need to do. We need to keep moving and

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00:29:12,880 --> 00:29:15,440
Speaker 1: walking is one of the greatest ways to do that.

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Speaker 1: All right, Thank you for listening, uh, thank you for

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00:29:20,120 --> 00:29:22,160
Speaker 1: rating the show. If you haven't and you are listening,

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00:29:22,200 --> 00:29:24,479
Speaker 1: please it helps so much. Just rate the show, just

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00:29:24,680 --> 00:29:27,360
Speaker 1: you know, take off that five stars. Just rate it.

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00:29:27,480 --> 00:29:29,640
Speaker 1: And if you have a little extra time. As I

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00:29:29,680 --> 00:29:33,040
Speaker 1: say each week, please leave a comment. If you leave questions,

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00:29:33,080 --> 00:29:35,840
Speaker 1: I just did the first listener mail bag, I will

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00:29:35,880 --> 00:29:39,640
Speaker 1: answer them. I will answer your questions. Uh, and I

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00:29:39,680 --> 00:29:42,160
Speaker 1: love this I love this show. I love my job

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00:29:42,760 --> 00:29:46,080
Speaker 1: and almost every show saying that because it's true, and

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00:29:46,120 --> 00:29:48,680
Speaker 1: I hope you you get that sense. And I'm going

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00:29:48,720 --> 00:29:53,000
Speaker 1: to bring you the latest research at my three plus

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00:29:53,040 --> 00:29:57,040
Speaker 1: decades of experience in this field to help you just

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00:29:57,120 --> 00:30:00,240
Speaker 1: have the best life and feel as great as possible.

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00:30:00,320 --> 00:30:01,880
Speaker 1: If you want to look great, you'll get that too.

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00:30:01,920 --> 00:30:03,400
Speaker 1: And if you want to live longer, you're gonna get

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00:30:03,440 --> 00:30:08,640
Speaker 1: that too. All right, So rate the show, Please tell

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00:30:08,680 --> 00:30:12,560
Speaker 1: your friends, and if you use the hashtag Fitness Disrupted

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00:30:12,560 --> 00:30:15,320
Speaker 1: in your social media posts, I will see that as well,

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00:30:15,360 --> 00:30:18,440
Speaker 1: and I will answer your comments and questions. Thank you

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00:30:18,480 --> 00:30:24,080
Speaker 1: for listening. I am Tom Holland, Exercise physiologists, certified sports nutritionists, author,

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00:30:24,320 --> 00:30:28,760
Speaker 1: lover of everything fitness. Have an awesome day, and believe

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00:30:28,800 --> 00:30:38,600
Speaker 1: in yourself. Fitness Disrupted is a production of I Heart Radio.

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Speaker 1: For more podcasts from my Heart Radio, visit the I

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Speaker 1: Heart Radio app, Apple Podcasts, or wherever you listen to

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Speaker 1: your favorite shows,