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What Happens to Your Body When You Walk Every Day

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What Happens to Your Body When You Walk Every Day

Establishing a regular walking habit is good for the mind, body, and soul. Lacing up your sneakers and hitting your favorite trails or walking route is a great way to add extra steps to your day and stay social, whether you do “walk and talks” on the phone with loved ones or have a walking buddy. Plus, if you have access to a treadmill, it’s a healthy habit you can maintain no matter the time of year or what the weather’s doing outside. The benefits of walking are numerous, so listen up; we spoke with personal trainers who break down exactly what happens to your body when you walk every day.

Engaging in this low-impact, low-intensity form of cardio is something you can easily work into your daily routine. “It doesn’t produce a large stress response in the body like higher-intensity exercise options, such as HIIT or running, can, especially in those who are new to fitness,” explains Amanda Capritto, a certified personal trainer, sports nutrition coach, and functional training specialist. “Additionally, walking is a low-cost activity: You only need comfortable clothing and adequate walking shoes. It’s very accessible as far as exercise goes, and if you live somewhere with safe walking routes, you don’t need to invest in any equipment or purchase a gym membership.”

Walking also isn’t super fatiguing, so you can boost the total amount of weekly exercise you complete in a way that works with other forms of exercise, like high-intensity interval training (HIIT).

Now, let’s get into exactly what happens to your body when you walk every day.

You’ll torch more calories.

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Research shows that walking can torch even more calories than jogging. Science also says that making small tweaks to your daily routine, like walking to your errands or work, can aid in your weight-loss efforts.

“Walking burns calories,” explains Domenic Angelino, CPT and author from the International Personal Trainer Academy (NPTA). “If all other areas of your exercise routine and lifestyle are the same, and you add walking into your routine, you will burn more calories overall than you otherwise would have.”

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Is Walking Every Day Enough Exercise to Stay Fit?

You’ll reduce body fat.

fit middle-aged man walking on the beach on a sunny dayfit middle-aged man walking on the beach on a sunny day
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Seeing as walking is an excellent calorie burner, it’s also efficient at reducing body fat.

“[Walking will] have a direct effect on the fat in your body,” Angelino says. “The exact effect depends on how many calories you are eating each week and how many calories you are burning overall. It may either reduce how quickly you are gaining fat or increase how quickly you are losing fat. Both of these can help improve your health and have a meaningful impact on your body.”

Here’s How Long You Need To Walk Every Day for Weight Loss

You’ll boost the endurance of your calves.

close-up sneakers walking uphillclose-up sneakers walking uphill
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Walking puts a variety of muscles to work, including the calves.

“The calves are the ones most involved in supporting this process,” Angelino tells us. “Walking very frequently can help increase the endurance of your calves, especially if you normally don’t move around much in your day anyway.”

You may experience lower blood pressure.

fit man walking outsidefit man walking outside
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Walking daily can boost cardiovascular health by lowering blood pressure. Research shows that hypertension contributes to heart disease, and your level of physical activity majorly impacts this. Adding walking to your routine can seamlessly help you take the right steps toward lowering blood pressure.

“Lower blood pressure is helpful because it means that you are at lower risk of dangerous heart issues, like experiencing a heart attack,” explains Angelino. “You can amplify the effectiveness of walking on lowering your blood pressure by intentionally walking at a faster pace.”

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10 Ways To Maximize Your Walking Workout for Faster Weight Loss

You’ll improve bone density.

man following trick to walk more each day, scenic backdrop after sunriseman following trick to walk more each day, scenic backdrop after sunrise
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When you think of improving bone density, your mind likely turns to resistance training. However, walking can help, too!

“[Walking is] still a form of weight-bearing exercise (moving your own bodyweight), so it does positively impact bone health,” Capritto says.

And research backs this up. According to a study published in The American Journal of Medicine, healthy postmenopausal women who walked around 1 mile daily experienced a greater whole-body bone density compared to women who completed shorter distances. The research determined that walking is extremely productive in decreasing the rate of bone loss in the legs and helping individuals preserve skeletal integrity.

Running or Incline Walking: Which Burns More Fat?

You’ll improve the endurance of your postural muscles.

mature man doing cardio exercise, burning more fat while walkingmature man doing cardio exercise, burning more fat while walking
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If you don’t get enough movement during your workday, walking regularly may improve the endurance of your postural muscles.

“When you stand upright and when you walk, you will subconsciously use muscles in your body to support your posture,” Angelino explains. “It’s how humans are able to keep their torsos upright and limbs in certain positions as they go about their days. The stress walking places on postural muscles isn’t particularly high, but it is much higher than sitting would be.”

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Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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New Osage Nation exercise complex has walking trail, pickleball courts

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New Osage Nation exercise complex has walking trail, pickleball courts
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The Osage Nation executive branch on Oct. 28 celebrated the completion of the first phase of the development south of Main Street in downtown Pawhuska of a new outdoor health complex.

The complex is located between Lynn Avenue on the east and Kihekah Avenue on the west. It stretches along what once was a depot site for the Midland Valley Railroad. A new concrete walking trail forms a perimeter for it. Pickleball courts, as well as fitness equipment and courses, are available for free public use. Publicly accessible parking is available on three sides.

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Casey Johnson, secretary of Development for the Osage Nation, said during the ribbon-cutting ceremony that future additions to the complex are expected to include sports fields. The loop of walking trail will offer safety from motor vehicle traffic to persons walking to lose weight or achieve other health-related goals, he said. Johnson shared that he recently needed to lose weight and ended up walking along public streets, one result of which was that he was nearly run over more than once.

Principal Chief Geoffrey Standing Bear said the continued development of the exercise complex will require additional political and financial support. The Osage Nation executive branch established the facility without the backing of the Osage Nation Congress. Ribbon cuttings for new Osage Nation amenities typically feature recognition for members of Congress, but that was missing Oct. 28.

“We’re working on it every day,” Standing Bear said regarding additional backing for the exercise complex. Standing Bear is in his third four-year term as principal chief and has been an energetic proponent of expanding health, education and housing services.

“It’s real. It’s really happening,” Standing Bear said regarding the exercise complex. “You see, I’ve got to exercise.”

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Johnson said that the idea for the new complex came from Osage Nation executive branch deliberations during the COVID-19 pandemic.

“One of the things we talked about was getting people healthy,” Johnson said. Survey work was done regarding the health of people in Osage County and the results were disturbing, he said.

“And they found that the farther away from Osage County you get, the healthier you get,” Johnson said.

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Johnson recently told the Osage News that the executive branch had invested more than $7 million in the exercise complex so far. Funding used to pay for the work came from amounts already approved and available, though not expressly earmarked for the outdoor facility in Pawhuska, he said. The Osage Nation also received donations for the project, he said.

“We’re shooting big on this thing,” Johnson said during the Oct. 28 ribbon cutting. The outdoor complex is located immediately south of the new Osage Nation Visitors Center at the intersection of Lynn Avenue and Main Street, as well as the new Osage Nation health clinic that is under construction on the south side of Main Street.

Standing Bear reiterated the political aspect of the continued development of the exercise complex,

“It’s political. I’ll just say it,” he said, adding that some people apparently don’t agree about the value of the complex. “There is a future to grab ahold of here.”

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Too Much Sitting Harms the Heart, Even in Folks Who Exercise

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Too Much Sitting Harms the Heart, Even in Folks Who Exercise

MONDAY, Nov. 4, 2024 (HealthDay News) — There’s just something about sitting.

New research shows that too much time on sofas and chairs harms the heart — even among people who get the minimum recommended amount of daily exercise.

“Taking a quick walk after work may not be enough” to offset the health dangers of sitting, said study lead author Chandra Reynolds. She’s a professor of psychology and neuroscience at the University of Colorado in Boulder.

Her team published its findings recently in the journal PLOS One.

The data comes from an ongoing study of over a thousand former or current Coloradans, 730 of who are twins. Reynolds’ team focused on participants aged 28 to 49.

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Study lead author Ryan Bruellman said the cohort was relatively young, because “young adults tend to think they are impervious to the impacts of aging. But what you do during this critical time of life matters.”

Bruellman is now a PhD candidate at the University of California, Riverside.

A lot of the participants were sitting a lot of the time: An average of almost nine hours per day, according to the study.

Exercise rates ranged from 80 and 160 minutes of moderate physical activity per week and less than 135 minutes of vigorous exercise weekly. 

The Boulder team then assessed each person’s “heart age” using two key heart health indicators: total cholesterol/high-density lipoprotein and body mass index (BMI).

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The result: As sitting time increased, heart aging did, too.

Even when folks met minimum daily exercise recommendations — about 20 minutes per day of “moderate” exercise — the deleterious effect to the heart of all that sitting didn’t budge.

Adding in “vigorous” exercise (for example, running or cycling) for about 30 or more minutes per day did seem to help counteract the harms from sitting, however. But it still didn’t bring those harms back to zero.

According to a news release from the university, data from the twins in the study suggests that “replacing sitting with exercise seemed to work better to improve cholesterol than simply adding exercise to a full day of sitting.”

The researchers’ suggestions for folks who sit a lot: Try using a standing desk at work, get in at least 30 minutes of vigorous exercise per day or add in strenuous workouts on your days off as a “weekend warrior.”

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More information

Find out more about the health dangers of sitting at Johns Hopkins University.

SOURCE: University of Colorado Boulder, news release, Nov. 1, 2024

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Once bodybuilders, Gold Coast couple breaking world records in their 80s

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Once bodybuilders, Gold Coast couple breaking world records in their 80s

David and Gioia Berry aren’t your typical octogenarians.

Rather than travelling the world, the 81-year-olds have opted to spend their retirement years breaking world records in fitness competitions.

“Our prime function is to try and stay as fit and healthy as we can for as long as we can,” Mr Berry said.

The pair already have an impressive list of achievements between them.

David currently holds three world records for various indoor rowing events in the men’s 75-to-79-year age category and another for the 100-metre sprint for his 80-84 age group, with a time of 17.9 seconds.

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Gioia, on the other hand, recently broke the world record on the SkiErg – short for skiing exercise machine – in the 80-to-84-year age category for 100 metres, clocking 25.5 seconds.

The Gold Coast couple, who have been married for more than 60 years, have no plans of slowing down either.

Mr and Mrs Berry have been training for the Pan Pacific Masters Games on the Gold Coast. (ABC Gold Coast: Danielle Mahe)

They’ve spent the past few months training at their local gym and pool for the indoor rowing event at the Pan Pacific Masters Games on the Gold Coast this week.

“I do a split body routine: chest and triceps on a Monday; back and biceps on Wednesdays; and we do legs and arms as well as shoulders on Fridays — so that keeps us pretty busy,” Mr Berry said.

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On alternate days, they swim about a kilometre, followed by an ice bath for recovery.

“I used to do yoga and pilates but I can’t fit that in anymore because I’m trying to train for the Pan Pac games,” Mrs Berry said.

Bodybuilding after having kids

Despite their lifelong love for health and fitness, it wasn’t until they were in their late 30s that they decided to take it more seriously by opening a gym and entering body building competitions.

“I was training with weights in the backyard when I was 16 years of age, but I was pretty skinny then,” Mr Berry said.

“I trained reasonably hard up until I met Gioia [at 17 years], and then we got married [three years later in 1964], and we had kids, and everything went on hold for a few years, and we started again probably 10 years after we were married.”

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bride and groom

Mr and Mrs Berry on their wedding day in 1964. (Supplied: David Berry)

At 37, Mrs Berry entered the very first Miss Australia bodybuilding competition in 1990.

But Mr Berry said convincing his wife to compete was “a real challenge”.

“She was horrified but like a true champion she bit the bullet and lined up for the comp and did very well,” he said.

“She placed fourth out of about 25 girls, most of them aged between 19 and 22 … but she got the Most Outstanding Achievement Award.”

Mr Berry entered his first bodybuilding competition about a year later at 39 and won the masters category for his age group in the Mr Australia contest.

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He ended up going on to become the first person to also win the 50s, 60s and 70-year age categories.

man and woman at the beach

Mrs and Mr Berry at the beach in their late 50s. (Supplied: David Berry)

Mr Berry says despite being prone to injuries these days, he hopes they’ll be able to continue doing what they love together.

“So far, the future is looking good as we both are still breaking records in our age categories and certainly hope we can continue for a while yet,” he said.

‘Never too late to start exercising’

Bond University academic Kieran Le Plastrier says the couple are proof that it’s never too late to start exercising.

doctors portrait photo

Kieran Le Plastrier says people should not be deterred from exercising as they age. (Supplied: Bond University)

“It turns out the literature is pretty good in that it reminds us that even if we don’t make changes till our 30s, 40s or 50s … the things we do in our 40s can make a huge difference into our older age and even into advanced age, which is anybody over 80 years of age,” Dr Le Plastrier said.

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He encourages older people to prioritise resistance training, like lifting weights, because it reduces the risk of heart disease, type 2 diabetes and falls.

“Now, you don’t necessarily need to enter a competition and become a bodybuilder, but we know that resistance training actually leads to long-term health benefits,” he said.

“So what I would encourage us to all take away from this story is that no matter when we start, as long as we get started, we can improve our health outcomes into old age.”

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