Here's a Walking Strategy that has 2x the Benefits of 10k Steps

"Be willing to walk alone if it means walking towards greatness" - Dan Martell

The technique is called Interval Walking Training (IWT). I have not tried this but it was recommended by Dan Go, one of my favorite authorities in the health space.

IWT alternates between 3 minutes of slow walking and 3 minutes of fast walking. Do it for a total of 30 minutes. That is it.

The results are mindblowing. Evidence-based benefits: - 4x improvement in blood pressure vs. those who just hit 10k steps per day - Shown to reduce depression and cut stroke risk by 40% - Proven to strengthen muscles, boost the immune system, and improve sleep efficiency by 12%

Basic IWT workout (30 minutes): Warm up: 3-5 minutes of easy walking Intervals for 30 minutes: 3 minutes of slow walking (comfortable pace), 3 minutes of fast walking (brisk pace, like you're late for a meeting) Cool down: 3-5 minutes of easy walking

You don't need to overdo the fast walking and look like a freak out there in the streets. You should still be able to have a conversation, so use that as a gauge.

To step it up a notch: Do your fast walk uphill to add resistance. Wear a weighted vest. Push your kid around in a stroller while doing it. Extend the workout to 40-45 minutes.

Interval Walking Training is joint-friendly, time-efficient, and scientifically proven to have significant health benefits.

Have an incredibly well Labor Day, Hal the Health Coach