Why Walking Beats Almost Everything You’re Buying for Your Health

Wayne Sutton: Let me ask you a question. What if the most powerful health habit available to you right now costs nothing? Needs no equipment, no gym membership, and no special diet? And yes, even though I could talk about peptides and get thousands of views, not even that. And most of us walk past it every day, and I mean that literally. I'm Wayne Sutton. On this show, we talk about building a life that prospers, not just in your bank account, but in your health, your relationships, and your peace of mind. And today we're diving into health. And I want to start with a simple idea. Your health is your most valuable asset. You can build a great business, earn a great income, plan for the future. But all of that depends on having the energy and strength to enjoy it. I went through a sickness journey a few years ago. Now I understand, even at a new level, how important health is. So today I'm gonna talk about the most underrated health habit I know of: walking. All right, and I'm gonna show you as we walk through this video what it does for your body, how much you really need, and a seven-day starter plan. It begins small enough, you can't talk yourself out of it. Now, obviously, I'm not a doctor, nothing on this is medical advice. If you have a health condition, pain, concerns, talk to a doctor first. With that said, let's walk into it. So first, why is walking so underrated? I think it's because it's just too simple. We tend to believe that everything that really works has to be complicated, expensive, exhausting. Intense workouts, strict diets, fancy supplements get all the attention. But the human body was created to move. For most of history, people walk every single day. work, to water, to market, to friends. Today, right here, in a chair, most of us sit for the day. We sit at the desk, sit in the car, sit on the couch. and research consistently links more daily movement with better health outcomes. And the beautiful thing is walking is gentle enough for most people to start, easy to fit into a day. It doesn't require you to be fit already because you actually get fit by simply doing it. So let's look at five things that walking can do for you. Benefit number one is heart health. Walking is a form of aerobic activity. When you walk at a brisk pace, your heart works a bit harder, your circulation improves, and over time, that supports your cardiovascular system. Now, major health organizations recommend regular aerobic activity for health, and walking is the easiest way to get it. And you don't have to run. A brisk walk where your breathing quickens, but you can still hold a conversation, that counts. Benefit number two, blood sugar and energy. Your muscles use glucose when they move. That's one reason taking a short walk after a meal is often recommended, and some studies actually suggest it can blunt the rise in blood sugar And that matters to energy too. A lot of us feel that heavy, sleepy slump after lunch. A ten minute stroll after eating is a simple thing to try. If you have diabetes or blood sugar, talk to your doctor first. But this is one habit worth testing. Benefit number three is mood and stress. Have you ever noticed after a walk, especially outside, your mind feels clearer? It's not imagination. Physical activity is widely linked to better mood and lower stress, and time outdoors can add to that effect. Now, when you're stuck on a problem, a tough decision, a heavy day, try walking. Many people find that ideas come easily while they're moving. I do some of my best thinking on a walk. And if you struggle with persistent sadness, anxiety, or hopelessness, you know. Obviously reach out to a doctor or a counselor, but also walk. It helps. Benefit number four is better sleep. Regular physical activities associated with falling asleep more easily, more deeply. Getting daylight during the day also helps your body keep its natural rhythm. So that's why I like to do a morning walk. Normally within the first hour at I'm up, I'm walking. I want the early morning sun. Lots of benefits behind that. I want the heart rate to increase. I want the glucose to be spent. I want energy and I want to spend time. For me, it's either time walking with my wife, which is great communication that we need, or if that's myself, I'm talking to God. I'm spending time in prayer. midday walk again, two purposes, movement, light exposure. many sleep experts suggest both support better nights. Just don't make it a vigorous workout right before bed if that keeps you wired. A gentle evening stroll is a different matter, and many people find it relaxing. Benefit number five. Joints, muscle, and staying independent. It may sound backwards, but moving your joints often help keeps them healthy. Gentle movement supports the muscles around your joints, and walking is a weight-bearing activity which supports bone health. Here's what I care about most. Walking helps you keep your independence as you age. Being able to climb stairs, carry groceries, get up off the floor, play with grandchildren, that's what we're really protecting. It's not a number on a scale, it's about the life you want to live. So how much walking do you need? Major health guidelines recommend about 150 minutes of moderate activity per week for adults. That's about 30 minutes a day, five days a week. A brisk walk counts towards that. for example, I can do one mile in about 20 minutes. So through 30 minutes, get about a mile and a half. You probably heard that goal of 10,000 steps a day is nice. That's a round number, but it's not magic. Research suggests that health benefits start well below that 10,000 steps. And that more steps are generally better up to a point. For many people, the best step is simply a little more than what you do now. If you're at 3,000 steps a day, aim for four. If you're at four, shoot for five. The point is to move in the right direction. So let's get practical. For those maybe that are not walking every day, I'm gonna give you a simple seven-day plan. It's designed to start small so it feels almost too easy because that's how habits are built. Day one, walk for five minutes. That's it. Walk around the block, around the office, around the house if you must. Day two, walk for five minutes after a meal. Pick a meal is easiest, maybe lunch. Day three, walk for ten minutes. Again, if you can do it outside, early morning is even better. Day four, take a call while walking. In my business, I do some coaching, I do consulting, I do some one-on-one time with team members. A lot of those one-on-ones I do on a phone while I'm walking. Day five, walk for ten minutes after two meals. You're stacking the habit on something you're already doing. All right. And day six, invite someone. A spouse, a friend, a neighbor, walking with someone makes you more likely to stick with it. Finally day seven. Walk for 15 minutes. See how you feel. Notice your energy, mood, appetite. Write it down. At the end of the week, you've walked about an hour, and more importantly, you've proven yourself you can keep a promise to yourself. So here's some ways to make this habit stick. First, attach it to something you already do. After I pour my morning coffee, I'll walk for ten minutes. Or after lunch, I'll walk around the block. Habits grow best when they're attached to existing routines. Mine is really simple. In the mornings I prepare our daughter's water bottles for them. They could do it themselves, but I like to do it. And then as soon as I do that, I go for a walk. Second, make it easy. Put your shoes by the door, pick a route in advance, remove friction. And then third, track it. Alright, just track how much you're walking. I personally have the oura ring, but I love the Apple Watch. It tells me how far I've walked, where my heart rate was, etc. And fifth, forgive yourself. If you miss a day, don't throw out the whole plan. Just walk again the next day. Now obviously if you have heart disease, high blood pressure, diabetes, joint problems, or if you haven't exercised in a long time, talk to your doctor before ramping up. Listen, invest in some supportive, comfortable shoes. And if you ever notice anything like chest pain, shortness of breath, you know, seek medical attention. But before we wrap up, let me connect while we're here. This is Prosper with Wayne. I want you to see walking, as with any exercise, as an investment. Think about it. A few minutes a day, no cost, and the potential returns of better energy, a clearer mind, better sleep, improved mood, and a body that will serve you for the long run. Health is the foundation that everything else is built on, on your work, your family, and your finances. If you can invest into a retirement account, you can invest 10 minutes in a body that has to carry you there. So here's your challenge. Start today. Not Monday. Not after the holidays today. But this episode on pause, but on your shoes, walk for five minutes. And listen, if this has helped you, subscribe and leave a review. It helps more people find the show. And I'd love to hear from you. What's your biggest barrier in your health, in your wealth, or in your happiness? Let me know in comments and we'll actually create some content around that. So again, thank you for listening to Prosper Wayne. Take care of yourself. I'll see you next time.