Get Active for Life: Issue #10

Go for a walk

September 23, 2025

In this issue:

  • The unfair advantage of a simple walk

  • Andrew’s story

  • Tip: Find your “walking window”

  • and more…

Hello there,

The unfair advantage of a simple walk

Let's be honest, the world of health and fitness can feel a bit… much. It’s a world of high-intensity intervals, boutique spin classes that cost more than a fancy dinner, and influencers who seem to live in a permanent state of pre-workout-fuelled bliss. It’s easy to feel like if you’re not doing it all, you’re doing nothing.

But what if we told you the most effective, scientifically-backed, and accessible form of exercise is something you’ve been doing since you were about one year old? What if the secret to better health isn’t a secret at all, but a simple, humble walk?

We often dismiss walking as “not real exercise.” It’s too easy, too slow, too… normal. We think we need to be breathless, drenched in sweat, and sore for days for it to “count.” But that’s the all-or-nothing thinking that keeps so many of us stuck on the couch. We’re so busy waiting for the “perfect” time to start a “perfect” routine that we miss out on the incredible power of a “good enough” walk.

Recent research is a huge permission slip to embrace the simple. Studies from top institutions are shouting from the rooftops that walking is a powerhouse. We’re talking about significant reductions in heart disease risk, better blood sugar control, a happier mood, and even a sharper mind. And the best part? You don’t need a membership, fancy gear, or a two-hour window in your day. You just need a pair of shoes and a few minutes.

A 15-minute walk on your lunch break? That counts. A 10-minute stroll after dinner? That’s a win. Walking to the shops instead of driving? You’re doing it. It’s time we stopped underestimating the profound impact of putting one foot in front of the other. It’s not about how fast you go or how far you go. It’s just about going.

So, this week, let’s make a pact. Let’s forget the pressure, the expectations, and the complicated routines. Let’s just go for a walk. You might be surprised at how something so simple can feel so good.

🕺 Interesting People

Andrew’s Story

Andrew - Done it all: no exercise to overexercise!

Couldn't Run 20 Minutes, Then Ran 35 the Next Day - Here's What Changed

"From a completely inactive family to serious illness and back to being stronger than ever - Andrew’s honest journey through every stage of fitness."

Andrew's story proves that it's never too late to start, restart, or come back stronger. As a podiatrist who treats the consequences of inactivity daily, he combines personal experience with professional insights about exercise, aging, and prevention.

His remarkable journey includes:

  • Growing up in a completely non-exercise family with zero activity

  • Psychological breakthrough from 20-minute running struggle to 35 minutes overnight

  • The power of environment: how living with a fit partner changed everything

  • Over-exercising phase and the lessons learned from obsessive training

  • Life stage reality: how career and young children derailed his routine

  • Serious illness that left him bedridden and unable to do a single push-up

  • Complete rehabilitation from 90-year-old mobility back to peak strength

  • Professional insights: why many disabilities are exercise-related

  • Prevention vs treatment: how our medical system gets it backwards

Key Quote: "A significant factor in a lot of disabilities and aches and pains in older people are directly related to how much exercise they did. Our medical system tends to over medicalize things - we wait until we get sick and then try and treat them."

Personal Wisdom: "Exercise is a product that sells itself. If you do it for long enough, you will feel better. Start small and probably start smaller than you think you need to."

This isn't about perfect fitness or dramatic transformations. It's about understanding that exercise journeys include setbacks, health crises, and life stage challenges - and that comeback is always possible with the right approach.

You can watch our interview with Andrew here.

📝 Health & Wellness News

What we’ve been reading this week

🚶‍♀️ 7,000 Daily Steps Cut Heart Disease Risk by 25%

New research from Harvard reveals that walking just 7,000 steps daily provides significant heart health benefits, with a 25% lower risk of cardiovascular disease and 47% lower risk of death from any cause. The comprehensive review of over 160,000 people shows you don't need to hit 10,000 steps to see major health improvements.

Sources: Harvard Health

🚶‍♂️ 100 Minutes of Daily Walking Cuts Back Pain Risk by 23%

A major study tracking over 11,000 adults found that walking more than 100 minutes daily reduces chronic low back pain risk by 23%. The research, published in JAMA Network Open, shows that walking volume matters more than speed - great news for those who prefer a leisurely pace.

Source: News Medical

🌳 Nature Walks Beat Gym Workouts for Stress Relief

New research from the University of Copenhagen shows that exercising in nature significantly reduces stress hormones and boosts mood compared to city or gym workouts. Participants had 20-30% better heart rate recovery and reported greater joy and motivation to continue exercising after nature walks.

Sources: EurekAlert

🍽️ Post-Meal Walks: The Simple Weight Loss Game-Changer

Scientists confirm that walking immediately after eating is more effective than delayed exercise for managing blood sugar and weight. Research shows people lost 3-6 pounds after just one month of 30-60 minute post-meal walks, with the timing being crucial for preventing glucose spikes.

⚡ Just 15 Minutes of Brisk Walking Cuts Death Risk by 20%

A major study of nearly 80,000 people in underserved communities found that fast walking for just 15 minutes daily reduced total mortality risk by nearly 20%. The research, published in American Journal of Preventive Medicine, shows that even short bursts of brisk movement can have life-saving benefits.

Sources: Healio

🧠 15-Minute Nature Walks Boost Attention Span

Environmental neuroscientist Marc Berman's research shows that walking in nature for just 15-20 minutes can improve your attention span, even if you don't enjoy the weather. His University of Chicago studies found the same cognitive benefits whether people walked in pleasant summer or harsh winter conditions.

👍 Actionable Tip of the Week

When could you fit in a quick walk?

Find your “walking window”

We often think we need to find a big chunk of time for exercise, but what if we looked for small “walking windows” instead? These are the little 5, 10, or 15-minute gaps in our day that we usually fill with scrolling on our phones or other mindless tasks. This week, let’s try to reclaim one of those windows for a short walk.

Maybe it’s the 10 minutes you have before your next meeting, the 15 minutes you spend waiting for the kids to finish their homework, or the 5 minutes you have while the kettle boils. Instead of standing still, use that time to walk. It could be a few laps around your office, a quick stroll around the block, or even just walking up and down your hallway. These small bursts of movement add up, and they can do wonders for your energy and focus.

Try this today: Look at your schedule for tomorrow and identify one 10-minute “walking window.” When that time arrives, put down your phone, get up, and walk. No pressure, no expectations. Just a simple, short walk to break up your day.

❝

If you are in a bad mood, go for a walk. If you are still in a bad mood, go for another walk.

Hippocrates

😊 Fun, Quirky, Interesting

The other side of Health and Life

🗺️ The Man Who Walked 13,000 Miles

For the past 10 years, journalist Paul Salopek has been on an epic journey called the "Out of Eden Walk," retracing the migratory paths of our ancestors on foot. He has walked over 13,000 miles, sharing stories from the people and places he encounters along the way.

🐶 The Dog Walking Bonus

Ever feel like your furry friend is giving you a better workout? You’re right! Research shows that dog owners walk, on average, 22 minutes more per day than people who don’t own a dog. That’s a lot of extra movement, all thanks to your four-legged personal trainer.

Link: NPR

📜 The Original Walking Holiday: The Camino de Santiago

Long before modern walking holidays and fitness gadgets, people journeyed on foot for spiritual renewal. Beginning in the 9th century - and perhaps even earlier - pilgrims from across Europe walked the Camino de Santiago, a network of routes leading to the shrine of Saint James in Santiago de Compostela, Spain. This centuries-old pilgrimage became one of the most important Christian journeys of the Middle Ages, blending faith, community, and the simple act of walking.

Link: Caminoways

🥰 The Sweetest, Most Polite Dogs

This video of dogs being incredibly sweet and polite is guaranteed to make you smile. It’s a simple, heartwarming moment of pure doggo goodness.

Link: YouTube

Thanks for reading!

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Disclaimer: The content of this newsletter does not constitute medical advice. You should always take the advice of a qualified health professional as required.