Hello!

Welcome to Monday.

This week we’re talking about one of the highest ROI health habits out there.

And that’s walking.

This week, see if you can walk AT LEAST 7000 steps each day.

Importance

Sitting has become a bigger risk to our health than smoking, doubling our risk for cardiovascular disease and obesity, and increasing our chances of developing anxiety and depression.

“[T]oo much sitting could shorten your life. Studies in the U.S., Canada, Australia and Asia have all found an association between increased sedentary time and the risk of early death. These associations were independent of traditional risk factors such as smoking, blood pressure, cholesterol levels, waist circumference and diet.” - Chris Kresser

Unfortunately, we live in a highly sedentary society over which we have little control. However, one thing we do have control over is how much we walk.

We weren’t made to sit at desks all day, and then to sit in our cars for an hour, and then sit on our couches for the rest of the evening. Humans evolved to move; to sprint after prey or away from predators, to lift heavy things like carcasses and building materials, and to walk for sometimes days at a time.

If we want to be healthy, we need to emulate the lifestyle that we evolved to have.

Long periods of sitting have been linked to heart disease, diabetes, and even premature death, as well as depression and obesity. Aiming for 7000 steps a day ensures that you are moving all day long, because, unless you’re going on a hike, you probably won’t do these all at once.

Implementation

Find ways to incorporate more movement into your day:

  • Park in a parking spot that’s not right outside the door
  • Take a quick 10 minute walk around the block before your morning commute
  • Take the stairs
  • Walk each aisle of the grocery store
  • Do some chores — vacuuming, mopping, sweeping, dusting

Also, try to move for at least 2 minutes of each hour.

While this can be challenging when you’re focused on a project, or even if you’re watching a movie, it’s so important to move regularly.

Studies have shown that even as little as 2 minutes of movement every hour can offset the consequences of a sedentary lifestyle, and decrease the risk of premature death by 33%.

Before You Go

Whenever you’re ready, here are 4 ways I can help you:

1. Send me an email.

Interested in losing 10-20lbs in the next 90 days? Reply to this email saying “Interested” and I’ll see if I can help you!

2. Join the FREE Facebook community.

Connect with like-minded individuals, get support, and learn more about how you can optimize your health and fitness.

3. Read my articles.

I post articles on a regular basis on Medium. Learn more about how you can improve your health and create a fulfilling and meaningful life.

If you don’t have a Medium account yet, sign up here and support my writing.

4. Get access to my 30 day Weight Loss Accelerator course.

If you’re struggling to see results from your training and want to shed fat and create a high-energy body, sign up for the 30 day course.