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I feel like most things we need are right under our noses.

Also, getting in shape is simple yet not easy.

It takes discipline, strategy and a lot of people will need coaching & accountability in this area (and that's okay).

But if there's something you should know about me it's that I love low hanging fruit.

One thing I would add improve your life (that most people are not getting enough of) it's this:

Walking.

Walking improves your physical, mental, and emotional health and it's easy af to do.

You can do it anywhere any time. All you gotta do is put on your walking shoes and get out there. Do it in nature and it's a massive bonus.

Why should you walk more?

Here are 8 science backed reasons why you should get more walking in your life.

1. Improves mental health

Studies have shown that walking decreases symptoms of depression by up to one-third. They've also shown that walking can improve anxiety as well.


2. It boosts your mood

Walking promotes the release of endorphins to your brain.

Endorphins are "feel good" chemicals that can provide an instant boost to your mood.


3. It keeps your brain sharp

Many studies prove that walking improves brain function, especially in older adults.

The hippocampus is responsible for memory, learning & spatial navigation. Walking has been shown to increase the size of your hippocampus.


4. Increased energy

When it's the middle of the day and you're feeling tired the worst thing to do is lie down on the couch.

The best thing you could do is go for a walk. 90% of studies show that low-intensity walking can increase energy & decrease fatigue.


5. Increased creativity

Have you ever been stumped by a problem, took a walk, and then figured it out? I know I have.

Steve Jobs, JK Rowling, and many other creatives have as well.

It's a result of having higher brain function. A study done at Stanford University found that walking can increase creative output by an average of 60%.


6. You become fitter

The average American gets 3000 to 4000 steps a day. This pales in comparison to our hunter-gatherer ancestors who got 16-17 thousand steps each day.

While you don't have to get that much I found that getting 8-10k steps is a good target to shoot for if one wants to be metabolically healthy.


7. Fertilizer for the brain

BDNF (Brain-Derived Neurotrophic Factor) is known as the fertilizer for the brain. It's a substance found in your brain that helps maintain the life of your brain cells and helps grow new ones.

One study found that a thirty-minute session of walking increased BDNF levels in chronic post-stroke patients.


8. White matter

The brain is made of white matter, which connects different parts of your brain.

As you age white matter can deteriorate, which can be seen in people who have dementia.

Walking 3x a week can reverse age-related white matter impairments, as well as improve memory.


How to get more walking in your life

There are a few ways you can go about getting more walking in. I'll share the 3 most effective ones I've seen in my practice:

1. Walk first thing in the morning.

This starts off the day on the right foot and gives you all those brain-boosting benefits we talked about earlier.

2. Schedule breaks in your day for 15 minutes of walking.

This is for those calendar people. Put it in your schedule, put it in red, and make it happen.

3. Plan your walks after eating your meals. This helps with digestion and acts as a trigger to get more steps in.


How many steps you should aim for?

If you're starting out aim for 6k to 8k steps a day. You can get up to 17k steps if you want to. It's a low impact on your body and a high impact on your health.

Walking is one of the most underrated ways to improve your health.

It's easy, accessible, and incredible for your brain and body.

Do more of this, please.

- Dan


PLUS: Whenever you're ready... Here is one way I can help you get your body back into shape.

1. Work with us One-on-One

If you're an entrepreneur & would like to work directly with us to lose excess weight in a sustainable way... Click here to get started.