Skip to content

Walking

Walking is the recovery tool, the fat-loss tool, and the "I still have a body" tool.

The default

8–10,000 steps on as many days as you can. If that is a jump, start at 6,000 and add 500 a week.

How to actually get them

  • A 20–30 minute walk after a meal
  • Phone calls while walking
  • Park farther
  • A loop around the block after dinner instead of another episode

A cheap pedometer or your phone is enough. Don't buy a new watch to start walking.

Why it matters with lifting

Hard lifting plus sitting the rest of the day is a bad combo. Walking fills the gap without beating up your knees and back the way extra HIIT does.

If your joints complain

Shorter, more frequent walks. Softer surfaces. Good shoes. See Joints.