Is Daily Walking REALLY that Important? [I did a 30 day Challenge]
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- Опубліковано 23 сер 2023
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Over the last 30 days I’ve made it a priority to walk every single day.
Some days, it was a 20 mile hike deep in the mountains, on other days I only had time for a short walk around the city…
Now my goal here wasn’t to reach any kind of step count, but rather to make sure that no matter what that I got a walk in on top of all of my other training and life commitments…
I also wanted the walk to be intentional, in other words, the sole task was to do nothing else other than walk - so a walk to the shops to get groceries didn’t count in my book.
But that’s just me, there may be an infinite number of reasons why someone might want to do this…
Daily walking can improve your mood and your energy levels it’s been shown to decrease anxiety and depression, it’s a low impact way to improve your body composition as well as the improvements that can been seen in posture, circulation, chronic pain, cardiovascular health..
The list of benefits from daily walk is really endless....
Even though I thought that I was walking every day, it became apparent when I started paying attention that I really wasn’t…
So for that reason I wanted to create a challenge for my clients to add to their programs, but for now it's free for anyone who wants to do it!
So download my app (search Chase Mountains in the app store or google play, you'll find it there :)
Some articles and studies I referenced....
pubmed.ncbi.nlm.nih.gov/34417...
www.apa.org/pubs/journals/rel...
www.strongerbyscience.com/res....
My training programs:
►Elements: chasemountains.io/elements/
►Elements 102: chasemountains.io/elements-102/
►Hike Strong: bit.ly/hikestrong101
►Uphill Endurance: chasemountains.io/uphill-endu...
►Mountain Proof Knees: bit.ly/MPK-program
►Cornerstone: chasemountains.io/cornerstone...
►Momentum: chasemountains.io/momentum/
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Thank you for this video. As an somewhat overweight person who is nearing age 50, I started walking nearly everyday simply to move more. However, it is easy to get caught up in the idea that you're not doing enough, despite seeing overall results. This video clarifies that so nicely and is very encouraging for someone who will never be a premier athlete but still wants to milk as many years out of this life as possible!
Kudos Dave!
Keep it up. Consistency trumps intensity
Yay for you! That’s my strategy at 58.
For those who like journaling but find it hard to find the time on a regular basis: I've had my watch set to 8,000 steps for a couple years now, and I get a notification when I've hit that goal. I started keeping track of what I've been doing or feeling in that moment in a notes app on my phone.
Sometimes I hit it while exercising, but it's usually not the case. I've hit 8K while walking home from a concert with my son, unloading the washing machine, eating a donut, and walking through a comicon with a friend I haven't seen in over 10 years. Even "gathering my socks into a pile" is on there.
Occasionally I'll look back through this micro-journal and re-appreciate all these small moments mixed in with the big ones. With how fast life seems to be moving these days, both the walking and the noticing while walking helps me slow down and enjoy both where I'm at and where I've been. Highly recommend.
this is an absolutely genius idea. I need to set up my watch to give me that notification
Walking is so underrated, if you need daily encouragement to walk, get a dog, it works for me.
Yep. My dogs' job is to stare at me intently (twice a day) until I take them for their (my) walk.
I have a dog, and although he's a senior and slowing down, the park walks are manditory, so he can meet his mates, and catch up on the news. Meanwhile, I am able to walk to and from work, and get quite shitty if I don't have that walk home to decompress. Finally, the treadmill walk at the gym each night sometimes gets extended if there's something captivating on the gym tv screens. 🚶♀️
Edit, 5 years ago, I walked the Camino with my son (then 13). I love the idea of walking "holidays".
Thanks for your thoughts on the benefits of walking. As a young child, there was a neighbor in his 70s who walked our road every day. Rain or shine, he walked the road, usually for about an hour. His wife was incapacitated, bed-ridden, so this was how he spent some time for himself.
Now I'm that olde man, though my wife is definitely not incapacitated, and most days I walk a three-mile loop around the neighborhood lake. I get dinner time with my thoughts, nod to many neighbors, and credit my walk for keeping me backpacking for days and weeks in the mountains an hour from home. The weight workout and stretching are satisfying, but my walk makes me happy ☺️
for the past 2 weeks I've been pushing myself to get 10k steps a day. no particular reason I chose 10k, it's just nice to have a nice round number as a goal and it's challenging whilst still being achievable I guess. so far the only 2 things I've noticed is 1. I sleep much better, I have insomnia but it's been noticeably less bad, and 2. I have SO MANY aches and pains 😂 they are nothing serious and go away but I am shocked at how many I have. im sure they will go away as i get more fit. for reference before I was getting 3000-7000. I just pace around my house on the stormy days and I find it quite nice while listening to a podcast, there are corners of my small place that I somehow never look at and it is giving me a chance to notice them more
Walking takes less time for me than hiking simple because I don’t need to get to the trail.
Also I usually ruck with one of my dogs and it doesn’t seem to make me feel as good as a brisk hour walk on my own. Definitely helps me work through problems in my mind like you said.
dude in background at 5:26 is ON FIRE 🔥🔥🔥
Hahaha yes I’m so glad you caught that.
I personally love walking and find it's incredibly important for me (I have glass knees). At first it just started with walking my dog for 30 minutes and I averaged ~2,000 steps and didn't have the greatest amount of mobility comfort. Since then I usually go for two 45-90 minute walks per day and usually average 7,000-9,000 steps without any discomfort at all. It's enabled me (I think, in addition to various endurance, cardio, strength training) to get out hiking without discomfort as well.
For those who can start safely somewhere, I think it's a really low barrier of entry to an incredible start of daily fitness.
Walking is the BEST exercise. Walking barefoot is great, or at least in zero, wide shoes. Speed doesn't matter, but technique is important. Multiple, frequent short works in fresh air, on natural paths in nature, is perfection. Even better with a dog companion. Great topic. Just get outside and walk!
Barefoot, even on concrete, introduces a whole new level of benefits via the electrical communication with the earth.
Don’t know if 30 days of walking had anything to do with it, but man’s glowing.
I crave walking...but you make it more appealing...
I believe the time alone w/o input other than the spirit to Holy Spirit makes it why I crave it...
I am guilty of not prioritizing it right now...ty Chase
I've been walking an average of 5 miles a day just while I'm at work and only recently learned of the benefits that has had. I easily hit 9k steps in those 8 hours
I highly recommend the 30 day challenge especially with a goal to build walking into you daily routine !
At least 15 min of walking at a time can make a big health difference. We evolved to walk, it is part of how our body functions properly, just like breathing but the effects of not doing it take longer to show.
I stopped thinking about my daily walk as merely physically beneficial a long time ago. An hour of walking every day keeps my mental health pretty well in check. Very lucky to have mostly always lived along some urban body of water with dedicated walking infrastructure.
Totally agree. Thanks Chase.
Amazing video! Thanks man!
For walking in the City I found routeyou an excellent planner for taking me down quiet streets. I'm 39 now but as a teen I was severely depressed & nothing helped. I found walking did myself so used to go on aimless strolls for hours in the city and various parks. Been keeping up the habit ever since. Couple years ago I got into the whole Z2 stuff, so now I'm much fitter & bike/run a ton but still walk everywhere. Living in a walkable neighbour helps massively too. Even when I'm not exercising I find myself at 8,000 steps just by regular commuting
Thank you Sir
I walk to work 2x40 mins walk 5x per week, i've been doing 3x pw bodyweight exercise. Going to start adding 20-30kg in a rucksack to make it more difficult. for the walks and also starting intervals training 4x4 Norwegian method once per week. prepping to get in shape for first 7-15 day days hike and attack the alps next year (Slovenia)
Excellent video 👏🏻
I’ve been walking daily for several years, and my goal is 10000 steps each day. In the resent years, I’ve gotten more and more into hiking, and getting to the top of mountains, and I feel the day to day walking is quite important in this regard. As a lot of people I have my watch that counts my steps, and give me a whole lot of useful information, although I think it’s more of a best guess thing. I think walking is hugely beneficial for my body, and I’m just going to keep at it. ATB from Norway 🇳🇴
Thanks Chase, I really enjoyed this style of video. I've always felt better with a daily walk - the physiological hygiene angle reaonates with me too
Really appreciate the thoughts you shared behind what walking allows our mind to do. It's something I noticed while hiking too and walking/hiking for extended periods is one of the best brain switches I've found and a philosophy I completely agree with. I'm going to start walking daily thanks to this video instead of just on hiking trips and see how it goes, thanks mate
As a 78-year-old runner/cyclist, I am taking the challenge. Great stuff.
I agree with pretty much everything you're saying except maybe the scientific evidence.
The study you presented points to correlation, not causation, as is usual with these kinds of studies. It's just as valid to assume that healthier people walk more and the sicker you get, the less likely you are to walk.
That does not mean that walking or a lack of that is what caused your state of health.
Sería fantástico tener más nivel de inglés del que tengo, pero me falta tiempo para conseguirlo. También sería fantástico que tus vídeos estuvieran subtitulados en español. No creo que para UA-cam sea tan difícil.
Gracias, Chase!
Thanks Chase. I love the concept idea of physiological hygiene. I do get a lot of steps in during my work days, but it's more quantity and not so much quality walking time. I recently realised how important the regular mindful walks are for my mental health. Now I onmy need to make this a habit 😊
Thank you, Chase great video 😊. Due to my life situation, my physical and mental situation is quite poor. I am 58. I thought i could start routine for walking. Starting with a smaller number of steps. Increasing the number of steps little by little.
Thank you for sharing your reflections on walking. I have a relatively active job, but I still find myself feeling the need to move more. We need to give ourselves permission to do what we really want to do.
Great truths and ideas in this video. I average about 14,000 steps per day, mainly gained through walking my dog early in the day, walking to the train station, then another 1km to work, a quick lunchtime stroll, back to the train, then back home. 14k steps without really trying. I feel much better after this than a lazy day at home.
Thanks for the video, fully agree. During covid times, many people started walking more, including my husband and myself. Unfortunately today this has decreased, so a good moment to pick it up again. I would like to add that I also still like intensity exercises, due to the sweating, cardio impact and simply getting tired, so sometimes it is difficult to choose between walking and running.
I have a fitness channel, but I also walk every day. I don’t count steps, but 2-3 miles/ day average and have been doing this for the past 6-7 years.
Great content, thank you! And I couldn't agree more. I am going for a walk pretty much every evening for the last 5 years or so and it improved my live immensely. It just takes 30 to 45 minutes and gives me time to process the events of the day. I never considered it a workout, I never counted the steps. And think about what you would do instead. Usually it would be another episode on netflix.
8:48 walking should be as important as brushing your teeth! Once you lay it all out this really makes sense and should be made a norm in everyday routine.
Heh mate, i really appreciate and understand your philosophy and ideas... Perfect timing for me as I start Max Lowry's 2 meal intermittent fasting lifestyle practices while use walking and hiking to reconnect with nature and ultimately my self and my spiritual connection... Love your videos and life practices... Thank you. Stay safe
Chase - love your content and always loved walking. On a different subject and with the ski season not a million miles away (N hemisphere) do you have any videos for ski mobility and fitness? I am a keen ski tourer/mountaineer, but struggle at the start of each season to get match fit for the ski season. I have been recommended cycling, but I think there is more to it especially in the mobility aspects. I am not seeking specific advice on this comment, moreover I was wondering if you will make a video on this subject? Either way, thanks for all the advice and content that you produce - helps me lead a more active, contented life and keep up with my young kids who do so much activity with no training...
😂 I am that 62 year old lady with busted up knees, who has been watching your videos for a few years now and have seen improvements in my flex and mobility. My running isnt pretty but that's ok. I do love a good walk and look forward to the challenge! As always, you do not disappoint and generously share your wisdom and heart for fitness. My busted up knees and I thank you!🤘🏻🙂
Brilliant video. I don't know how my grandmother got to be 98 years of age without all the health advice that is out there (she died in 1998). Well, actually I do. If anyone wants to know get in touch. I won't hold my breath because the reasons are quite predictable, quite boring and not sensationalist, gimmicky or newsworthy.
Diet may be a consideration for the Japanese for their longevity. Any activity is a plus. Great video!
Sooo true. Do you know of the Walk a 1000 miles campaign In the UK? ( country walking magazine)
You should read a book called Footmarks by Jim Leary - he's an archaeologist and his book is about how important walking is to people. You will love it. And I love your attitude and evidence based approach, it's made me rethink my priorities as I get fitter for the mountains.
"physical hygene" is an excellent way of conceptualising exercise, at any level. 🤓 reminds me of K boges here on YT.
👌🏻🌱
Great video Chase. To add a thought: I think advertising is a big reason we're so focused on high intensity workouts. Nike, Under rmour, Adidas, etc., always feature extremely intense workouts in their commercials. The athletes are shown working at levels you could only maintain for few seconds. Great for advertising purposes, but terrible as an example to strive for. Lots of high-quality, low-intensity work will always be easier on our bodies, especially as we age.
Car centric cities have stop a majority of people walking, for some of us walking over 10k in a day is just part of a normal commute.
Running / cardio also releases cortisol, walking is WAY better!!
I came up with a small experiment a while back:
-Remove your shoes and find a hard surface to walk on
-Put in earplugs or just close your ears with your fingers
-Walk as you normally do
Do you hear the loud THUMP THUMP sound? If yes, then do the same, but land on your forefoot while walking (still without shoes or in barefoot style shoes). Do you still hear the sound?
I'm not convinced that sending the shockwave of conventional walking 7000 or 10000 times a day through your knees, your hips, your back all the way to your head (as you could see with your eardrums) would be very benefitial for you, at least for your body in the long term.
I've been walking for very long walks for the past two years. Last year i added 1k a month starting from 10k. Since last october i stepped back to 15k a day.
All in all, I'm surprised by how low my heartbeat is, 48. It's as low as when i was running marathons.
On the other hand, I'm not running anymore and now i went for a run last week and I'm still sore.. so i think my muscular levels are not held up by walking only 😂
Just a non totally related question. What microphone are you using?
Can you share your thoughts on rucking, please?
Rucking = walking with weight.
I walk with my dog and daughter daily and am thinking of adding a backpack willed with sand to make my ankles stronger.
Nice take. I like the idea that walking is something necessary for physiological hygiene.
Habit formation is critical for me.
I will take this challenge. Thank you.
You may need 12-15000 steps at your level of fitness and that's great for a relatively young bloke.
The average joe generally needs 3-7000 to reep the similar benefits
What are these shoes you walk in in begining of video?
I never counted my steps. And I get in multiple walks a week and usually go for distance or a variety of movements within my walks
Hi Chase.
Some good advice in this video.
When climbing, I am at my best when I am constantly going to the wall.
Likewise, when I did the 1000 miles challenge a few years ago. I was at my peak in walking fitness.
A little, often, adds up to a lot.
I often see people running who definitely shouldn't be.
Walking for 1hr a day is a challenge, but I personally think it is so much more achievable than the thought of running for 20 mins each day. 😂
Add 1000 every day? Wow, im already half way acrooss the country. Seriously though, walking quickly is better than running. Try walking at a pace where you get to a speed where you're about to get into a jog and resist the urge. You will really feel it in your legs and its harder than you think.
I find it a basic human function and weird not to hear walk. As a runner, I find it's a great chance to reflect, look around more and experience gratitude for what is around me. And just walking to the office instead of getting the bus only "costs" me 20 min for 9,000 steps 🙂
Do you think walking and running are interchangeable in this regard? Many days I may get plenty of steps in but have 80% of them from a morning run, and not a lot from walking. Or are there particular benefits to walking that you won't get from running?
I’m not entirely sure but, I’d say that if you’re doing a bit of both you’re winning. In my programs I really encourage people to start and finish their runs by walking.
Yesterday i walked 3 hours my smartwatch told me 6500 steps in the hills at the back of my appartment!
So 13000 steps makes 6 hours!
If i need 5 hour a day!
When do i work for a paycheck!
Im more interesting how much work out i need to be healthy in a day!
I figured this out when I was a young man on a trip to Montreal. I took a look around me at the metro station and saw sexy people left and right. It’s a city, like London, New York, Tokyo, etc. where people walk everyday and take public transit because that’s the most efficient way to get around. It doesn’t take a scientist to see the correlation that walking makes people fitter and healthier.
I basically dont get ready for my next high intensity workout if I dont walk -- my body will just stiffen up and not be able to continue working out.
Music vs Audiobooks vs Podcasts vs silence?
I wonder what is a difference between cycling and walking.
Chase this is great information. I want to share this with others, but the inappropriate language is not beneficial. Please leave that out. Thank you.
What shoes are you wearing? Vivo? Are you
Able to walk plenty in them without your feet hurting?
Yeah a mix of Vivo Tracker Decon FG2 and the Merrel Long Sky 2
I agree with almost all of this. But instead of saying that we "dominate the planet," how about we change the wording for the literal populations out here? I see walking as a reminder we are part of the planet. Looking around and being outside, it's clear to see we depend on clean air, water, shade, food and the natural systems that allow us to exist, not the other way around. Thank you for your work.
0:06 10000 a day 😆 that's heavy after couple days
Hahahh! Someone noticed! I saw it once I uploaded it. That’s a big day for sure.
🌟👍🪷🎉❤️😊
“Old ladies with busted up knees who can’t run” ?!? Ok then! What an example.
Yes, it’s not a great example. Apparently old ladies is his go to example of non active people, esp with busted knees. Stereo type much?
Sounds like you have reached the same mid life crisis conclusion as so many others. Being an adult is boring... running, walking, training has become a choir rather then a joy. So you try and optimise by breathing excersises, meal prepping, fittness plans and trainers etc. but that is just another way of trying to spreadsheat it.
Once you get some kids, all the 30 day challenges you need is to keep up!
Of course you still need to eat well, sleep good and breathe deep with a kid or to, but we all know that ;-)
I can't find my flow in the city.
That's why i dont walk. If it has to suck, it better suck at crossfit box zone 2 or orbitrek in a nice airconditioned gym watching netflix.
Yes but find a quiet moment and/or during lunch is wonderful 😊
@@cestmoi7829i live in the center of megapolis, what quiet. It's literally 100 db when i walk out in the street.
@@mezmerya5130 may I ask what city?
You don't have a fear heights....WHY?
I laugh at the people who drive to the gym then go on the treadmill
🙄 *PromoSM*
Today I lost hope for the human race. Went to a local forest and they had set up segways for hire. No walking needed it seems.😮
Pathetic 😂