Do I have to walk for 60 minutes every day and can I substitute walking with other activities?

The goal for most of you should be 10,000 steps per day. Depending on your hormone type, this could go up or down. But, generally speaking, 10,000 steps a day is a good target. This does not all have to be done in dedicated bouts of walking. This 10,000 steps is your total movement. So it could come from gardening, hiking, walking around your neighborhood, going down to pick the kids up from school, chores, and so on. Really, any non-exercise associated movement is fine.

What you don’t want to do is replace movement with exercise. The point of this 10,000 steps is to get some additional movement without stressing the body. Remember that movement is different than exercise. Movement is what the human body evolved to do. Exercise is a specific movement designed for a dedicated outcome. Too much exercise can stress out the body unnecessarily. Movement, on the other hand, is a great way to enhance your overall metabolism without stressing out the body.

So move more. Any movement is fine. But don’t replace our movement with exercise.

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