Low-intensity movement, primarily walking, is understated in almost all training programs. For years I just focused on high-intensity and enduring sessions as a triathlon coach. When I moved to Portland, OR in 2010 my personal training reduced in volume and intensity, and I began to go on long walks around and through the city with my dogs 🐶🐶 (Tally and Cooper) - oh, I miss those two!
My team joked that I was either sneaking in workouts or performing magic on my physiological health. I had improved my performance in strength and speed and began to see some better overall balance in a healthy lifestyle. I achieved this through a lot of walking, lots of whole natural foods, and a highly curated feel for my physiological needs. I’ll share much of these lessons with you here 🧑🏽💻.
Unfortunately, walking doesn't get more attention for the benefits even though it is essential for overall health and supports both fat loss 💪🏾 and performance goals 📈, which is why most people take up a diet, join gyms, and hire coaches in the first place. 🤷🏽
Daily low-intensity movement makes up the highest amount of non-resting energy expended throughout the day ☀️. Simply put, the more you walk around, the more energy you burn. If you are not moving enough throughout the day (aka sitting), you miss opportunities for stoking the metabolic furnace 🔥 and efficiently processing your fuel ⛽️ stores! You can manage your appetite and your ability to combat insulin resistance by simply walking!1
A good place to start would be 3x times a week for 30 minutes minimum🏅. If you can add to that great, there are plenty of benefits that grow exponentially the more you walk (such as creativity, overall mental health, and improved mood-balancing). Just focus on starting simple and find ways to work in the intentional walks where it makes sense for your current lifestyle.