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Today I’m sharing how my morning walk has made me happier, calmer and more productive.
Here are some reasons why I walk and why I encourage clients to do so too - better mobility, fat loss, mental health, sleep & recovery.
Unfortunately society has become so sedentary that a 20 minute walk is now considered exercise.
Walking fixes a lot of the problems keeping you in a rut with your health and fitnessHere are the most common issues I see clients struggle with:
Here's how, step by step:
Step 1: Walking improves you sleep
I focus all my coaching on low hanging fruit. Easy levers i can teach clients to pull that will net the highest return on their time. Sleep is the biggest lever to pull for better fitness results. When you’re sleep deprived you crave sugar and caffeine and become higher risk to injuries because your system is so compromised.
The way I get clients from an average of 4.5 hours to 8 hours a night is to increase daily steps so they’re actually tired at the end of the day. This in conjunction with a no screen wind down before bed, dramatically improves client’s sleep.
When your sleep improves, your mood & energy improves and then, everything becomes easier.
Step 2: Helps to drop body fat
I started seeing this pattern with clients when I worked with them in person in Melbourne. Italy and Japan are the two most common destinations my clients would visit. They would come back after 2-3 weeks overseas saying how they dropped bodyfat even though their diet was all over the place.
Both countries resulted in clients walking way more. It was common for clients to be walking for 6-8 hours each day sightseeing. This was a huge shift from their normal day to day of almost no incremental exercise.
When you are moving more during the day, your burning more calories, and you are not on screens so it helps with stress and recovery.
These shifts in routine led to clients stress eating less and burning more calories each day. You doin’t need to go overseas, but actively increasing walking will net a lot of these same benefits for you.
Step 3: Better mobility and recovery
More steps also activates the lymphatic system which is responsible for clearing waste out of the body. This helps recovery, blood flow and also helps with mobility because you are spending less time in a seated position which locks up your joints.
So I hope this shows you how a long morning walk can improve you mood, your sleep, your recovery, your ability to drop body fat and increase you mobility.
Instead of trying to find the magic pill, focus on the simple stuff you can sustain that has a compounding impact on all other areas of your life.
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I write about fitness, nutrition, and behavioral psychology so you can actually apply this stuff to your own life.
Conor O'Shea Fitness provides online fitness coaching for people who want to gain strength, rehab and prevent injuries and live a better quality of life.