Walk Your Way to Boldness Leadership

What really helps the brain stay active and perform is walking.
The reason why we have brains is because we needed to perform complex movements.

Do you know how many steps a day you’re walking?

2500 Steps – 5000 Steps – 7000 Steps – more than 7000 Steps

Benefits of Walking

20% better learning after about 20 mins of fast walking

Improves non-linear thinking

Improves creativity

As we walk our brain produces the neurochemical called BDNF (=brain-derived neurotrophic factor), which works like a brain fertilizer.

It is a mood enhancer, makes us feel better and create increased happiness. Helps us balance our emotional boldness.

There is a strong correlation of walking & BMI (body-mass index), which indicates a better life over time.

How much should I walk?

A comparative study that looked at 800+ studies on walking found that there’s an optimal range of steps / day that provides you with the optimal benefits ratio. This range is between 7000 – 9000 steps. Below 7000 steps would expose you to a greater risk of chronic diseases. Above 9000 steps would still give you more benefits, yet in a declining fashion. After 0, every 2000 additional steps one takes per day decreases 2-3cm of their waistline. After 10.000 steps, the decrease continues with 0.7cm. Out of these 7000 steps about 30minutes should be done in a higher pace, that increases your heart rate to reap the most benefits.

How often should I walk per day?

When you’re not walking, you’re usually sitting. As soon as you sit down, all energy that was going towards your legs now isn’t needed any longer. These big muscles aren’t needed any longer, which means that your body processes less blood sugar. Once sitting your body decreases the release of an enzyme called lipoprotein lipase by 90%. This protein is crucial in breaking down fat into energy. 1 hour after you sit down your whole body metabolism (the rate at which you’re burning energy) drops by 90%. 2 hours after that your HGL (also called the ‘Good Cholesterol’) drops by 20%.

How can I measure my steps?

Spend a day analyzing your current lifestyle. Your phone likely already has a built-in step measurement system or app. If it doesn’t you can measure the time you take to walk. You can estimate 50 steps/minute (for slow walking) or 100 steps/min (for moderate walking).

How can I make the most out of my walking habit?

After you realize where you’re at, if you’re below 7000 steps, find a way to get to the 7000 steps. Adding a 30-minute morning walk to your morning routine is a great way to do that.

Another great way to add a short 10-minute walk right after your meal.

And use a walk when you need to get on a business or social call.