“Significant decreases in systolic and diastolic blood pressure, reduction in stroke risk, and increased functional capacity were found within the walking group between baseline and 12-week measurements.”
So in other words 30 min a day can significantly reduce your rates of cardiovascular adverse events. In a meta analysis of some 24 randomised controlled trials utilising walking as an intervention published in 2007 in Preventative Medicine3 the conclusion from these studies was:
“…..walking interventions increased VO2 max and decreased body weight, BMI, percent body fat and resting diastolic blood pressure in previously sedentary adults (p < 0.05 for all).”
So we know walking is good for you and can significantly improve your health. However, it does not end there. Cognitive function is also enhanced and in fact if you pair walking with some earphones and a language course you can improve your ability to retain what you are listening to as just one example. I can actually vouch for this technique myself and have seen many anecdotal reports of people finding the same experience. In 2014 a study published out of Stanford showed that a persons creativity can be boosted by as much as 60% from walking4
There are plenty of ways you can walk. From scheduling time to walk on a treadmill through to as mentioned simple interventions like just getting off the bus or train a few blocks before your stop so you walk the last part, are all things you can do. Just do not over engineer this. Keep the fun in it. Go to a park and walk. Go the bush, jungle, forest, take your pick depending on what environment you live in. Get out, switch off the screens and just take in your environment. If you haven’t been doing this then start now. Turn the computer off and just go. The myriad benefits for the Iron Exec are there. Improved cardiovascular system, blood markers and cognitive function are all good reasons for why paired with a heavy resistance program this type of protocol is well and truly Iron Exec approved.
Iron Execs, get walking, lift heavy, stay lean and mentally sharp, these are the keys to domination!
1 - https://en.wikipedia.org/wiki/George_Meegan
3 - http://www.sciencedirect.com/science/article/pii/S0091743506005172
4 - https://news.stanford.edu/2014/04/24/walking-vs-sitting-042414/