Is Just Walking Enough to Lose Weight and Get in Shape?

Jessica Smith
by Jessica Smith
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Is Just Walking Enough to Lose Weight and Get in Shape?

High-intensity interval training, kettlebells, CrossFit and other more extreme forms of exercise seem to get all the attention these days. But if you’re new to working out or are looking for something a little less intense, you may wonder: What’s wrong with a good, old-fashioned walking program?

The answer: Nothing! Walking is an excellent form of exercise that can help you build fitness and help you lose weight (so long as you are creating a calorie deficit, as with any form of exercise). In fact, it’s so beneficial that it’s worth adding to a healthy lifestyle even if you are already a regular, more advanced exerciser.

Walking is free and easy on the joints, and there’s no special equipment or skills needed to do it. It offers so many incredible health and fitness benefits, including boosting your immunity, strengthening your bones and even improving your sleep quality.


Walking is also a simple way to get your weekly recommended dose of exercise. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week, and a brisk walk is a simple way to make sure you reach those guidelines.

Regular exercisers can use walking as a way to add more activity throughout the day. If you hit the gym often, but you’re sedentary for most of the day — as many office workers are — it may not be enough to stay healthy. One 2015 study found that a consistent 90-minute daily workout wasn’t enough to combat the ill effects of prolonged sitting. So even if you’re already following a regular workout plan, consider adding walks throughout your day. It’ll help break up long periods of sitting at a desk or in a car for improved health benefits without having to spend more time “working out.”

Once you’re a regular walker, consider adding a few additional elements to your plan. Including strength and flexibility training can help you gain strength and stamina, and they can also help you walk farther and faster — while staying injury-free.

In addition to regular aerobic exercise, the CDC recommends adults perform total-body muscle-strengthening activities at least 2 days per week. After you’ve established your walking habit, include strength-training sessions on days you don’t walk to develop muscles that shape your body and protect your joints. You can even incorporate some of your strength training into a walk — check out this 30-minute walking and strength workout for some ideas on how to safely strengthen your body and stay low-impact at the same time.

Finally, once you’ve included a balance of resistance and aerobic training in your schedule, don’t forget the flexibility component. Stretching can improve your performance during your workouts, bolstering your strength, mobility and range of motion. Not sure how to begin stretching? Check out these 6 seated stretches for walkers that can be done easily at home using just a chair. Stretch sessions don’t require a lot of extra time or effort so you can add them into your schedule up to 7 days a week. Feel free to start with a more reasonable goal of of 2–3 weekly sessions.

The bottom line? Walking is a wonderful form of exercise and a great way to build a regular fitness habit, but if you limit yourself to only walks, you may be missing out on strong, shapely muscles and overuse injuries in the long term. Try adding regular strength and flexibility work to your weekly program once you’ve established a routine for best results and walking longevity.

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results-driven programs for all levels of exercisers.


91 responses to “Is Just Walking Enough to Lose Weight and Get in Shape?”

  1. Avatar DaDisplacedYooper says:

    Thank you Jessica! I lost 50 lbs in 11 months by walking. It took 5,000,000 steps to do it. Now at 2 years since I started this journey I am wholly committed to doing everything else you mentioned. I am bookmarking this MFP Blog for sure so I can share it with others to give them hope and courage to just get started.

    • Avatar Jessiemoon says:

      I’ve lost 30 in 4 months from just walking as well! I’ve begun incorporating a strength training dvd with kettlebells to change yo my routine, but the majority of my weight loss has been a result of good old fashioned walking and I’m so grateful! (I also altered my eating habits but not drastically)

  2. Avatar Michele Goodsell says:

    I have been walking 3 hours a day for a month and I have loss 15 pounds!!!!!!!! This is more than just weight loss, walking has relived stress, anxiety and depression. I feel a sense of peace; just me, my walking shoes, the sun and spirit.

    • Avatar iipostmvh says:

      Great job! I also started my my weight loss journey by walking 2 miles back and forth to work, always walking at lunch and of course my normal dog walking. I’ve since increased physical activity with interval walking/jogging, and karate, but I feel great. It’s so peaceful and a perk is I’ve lots weight and have increased my overhaul endurance. Good luck!

    • Avatar Tbone says:

      Congratulations Michele. So happy or you!

    • Avatar John Craft says:


    • Avatar Smarth Kapoor says:

      That is so great keep up the great work and hope you’re proud of yourself!

    • Avatar Michie Peachie says:

      I walk every day and just love what it does to my whole being! Keep up your good work….you are giving yourself a gift and losing weight at the same time! Bravo, Michèle

  3. Avatar Kathy Bright says:

    Walking is also boring. Unless it’s a Jessica Smith walking video, which – having done a few on YouTube – I highly recommend.

    • Avatar danindub says:

      Pokemon Go is your friend 😀

    • Avatar Barb conklin says:

      I found walking boring until I got my I pod. It’s been my best friend. Along with map my walk and music I can walk 6 to 10 miles a day. I’m 73 so that’s not too bad for an old fart.

    • Avatar davedave12 says:

      is Jessica a cousin of yours

    • Avatar greenandchic says:

      Really? I love walking! Then again, I’ve always lived in visually stunning areas/neighborhoods. You can’t beat the Berkeley hills or Laurelhurst Park in Portland.

    • Avatar Nancy S Rymer says:

      I love walking. Never bored. Gives me time to think and meditate and enjoy my surroundings. Peaceful “me” time.

  4. Avatar Stacy Saunders-Pinney says:

    I lost over 30 lbs in 2 months just from walking and diet change. It did get boring so now when I walk on my treadmill, I watch Netflix! Sometimes I can walk almost 2 hr and not realize I just did almost 7 miles. Typically I do 4-6 miles a day and try to do those in 2 sessions because I have 4 kiddos. When I’m down more weight, I’ll begin to do strength training.

  5. Avatar MarkO says:

    Exercise will do essentially nothing for weight loss. It’s all about the diet. Exercise is great for all the other health benefits, but its weight loss impact is minimal.

  6. Avatar danindub says:

    And if you ever needed a reason to go for a walk, there’s Pokemon Go… 🙂

    • Avatar davedave12 says:

      if you are looking at your phone hem you probably are not moving fast enough to do any good — get your heart rate to 125 — or use the internet to figure out what your heart rate should be for cardio

      • Avatar you know nothing dave says:

        You’ve obviously never played pokemon go. You don’t need to always look at your phone; in fact, it has a feature that’ll vibrate when a pokemon pops up on your phone. Plus the fact that there’s a time limit to when a pokemon de-spawns, you sometimes really need to run to find stuff.

      • Avatar LittleGirlLost says:

        I lost 2 pounds in the first 2 weeks of playing Pokemon Go. For people who live sedentary lifestyles even getting out and walking at all is an accomplishment. I used to not be able to walk very far with out getting winded. Now that I have Pokémon Go, I walk on a daily basis.

        • Avatar davedave12 says:


        • Avatar La Campbell says:

          Hi what is Pokemon Go?

          • Avatar ThirteenFourtyOneFWM says:

            Its an app game that has a pokemon character in different places in your town, you must walk or drive to find them, there are even some nearby where you live. Its basically a google streetmap with hidden things to find all over the world. If you have tried geocaching app as well, thats fun too! Check out both on the android and iphone. Be careful doing both, dont trespass just to get your pokemon, or get hit by a car!

    • Avatar Marilee Jikey says:


  7. Avatar greenandchic says:

    I love walking, but I’ve never though of it as an activity for weight loss. I walk on my “rest days” from lifting weights and HIIT.

  8. Avatar disqus_fFpGV5ONBa says:

    Be sure to mention the necessity of taking care of your feet. Good, well-fitting shoes, socks and insoles are needed if one relies mostly on walking to create a calorie deficit. Blisters and plantar fascitis are common ailments for folks who walk a lot. These can destroy an excercise regime.

    • Avatar Michelle Boucher says:

      my feet were killing me in the morning; could barely stand when I got out of bed. Got new (expensive) walking shoes – made all the difference! It’s worth investing in yourself for things like this.

    • Avatar Erin May says:

      defiantly, especially if you like to run because that can save a few toe nails.

  9. Avatar Chris Grotkopf says:

    I started my walking exercise program (10,000 steps per day) on January 1st, and I have lost 40 pounds so far! I am watching what I eat and I have stopped drinking soda. Also, just this past Saturday I completed my first 5k – I walked some, jogged some – but I did it!

  10. Avatar Randy Clark says:

    I don’t know where you all live, but walking isn’t “peaceful” or “restful” or “a great way to meditate and relieve stress” where I come from. It doesn’t get below 100 degrees until after 8pm for one thing, and then you have the dog owners who don’t leash their dogs, and the traffic, and fumes…
    I’ll stick with the bike in the gym – but thanks.

  11. Avatar Nari Soundar says:

    I walk in arboretums, near rivers on trails and also in some heavy pedestrian downtowns.. so nature or people both are fun to watch!

  12. Avatar Walt Corey says:

    Frankly I, sort of, disagree. While walking, or any exercise, is extremely good for you, weight loss is not one of the reasons. ref:
    Fung J, Obesity Code, pgs 53-56
    Ross R., Janssen, Medical Science, Sports Exercise, 2001 June;33 (6 Suppl):521-527.
    Westerterp KR, Speakman JR; Obes (Lond) Aug 2008, 1256-1263

    Furthermore the Calories In – Calories Out theory of weight loss has, largely, been debunked.

    • Avatar Nancy S Rymer says:

      Positive attitude goes a long way to well being also.

    • Avatar Nathaniel Johnson says:

      Nobody will EVER tell you that exercise doesn’t help with weight loss. Please don’t spread propaganda on here telling people otherwise.

      • Avatar Walt Corey says:

        Fung J, Obesity Code, pgs 53-56
        Ross R., Janssen, Medical Science, Sports Exercise, 2001 June;33 (6 Suppl):521-527.
        Westerterp KR, Speakman JR; Obes (Lond) Aug 2008, 1256-1263

        I will leave it as an exercise for the reader to look up those references and vet their author’s authority to make that claim.

        • Avatar Nathaniel Johnson says:

          Ignorance is bliss. Clearly you don’t work in the medical or health field. Those articles are completely outdated and the one is almost 15 years old! Next you will be telling everyone that Atkins is great we all know how that went. Good luck with your outdated references.

          • Avatar Walt Corey says:

            As for ignorance, look in a mirror. Clearly you don’t work in the medical field either. BTW, Dr Jason Fung is a Nephrologist by training and founded the Intensive Dietary Management practice in Toronto. He’s written 2 books, Obesity Code and Complete Guide to Fasting, plus many YouTube vids. You could try viewing some to, at least, give yourself a basis in what you think you know. Both books have have published in the last couple of years. So, you know, ignorance apparently is bliss. However, the good news for you is, you can cure it.
            Further, my advice to you is don’t come after me, or anyone else, with personal insults or threats. They ALWAYS backfire.
            One last thing I can tell you from from both educational as well as experiential knowledge. The human body has not changed how it works in well over 15 years. In fact it’s a very good bet it hasn’t changed appreciably in over 200,000 yrs. So the accuracy of something written or research performed 15 yrs ago is still valid. Scientific (no not rumors like you traffic in) Methods have been around for longer than either one of us, certainly longer than 15 whole year!
            If you have problems reading, much of this stuff is available on You Tube.
            And, yes, I could tell you about Atkins but clearly it would be a complete waste of my time trying.

            And with that, I trust we are done communicating.

        • Avatar Nathaniel Johnson says:

          Haha. You are such a joke and not even worth the time it takes to write this message.

          • Avatar Walt Corey says:

            What are you? 7 ? I believe the appropriate response then is “I’m rubber, you’re glue, whatever you say bounces off me and sticks to you”.

            I’m gonna go out on a limb here, based on the logic of your stmts, You’re a high school dropout, favorite subject was gym. I bet as you type you’re stomping your feet and shaking your fist at the clouds. You don’t dare talk to Dr Fung or read his books or watch his webcasts and pod casts where you’d actually learn something. No, you’d rather shake your fist at the clouds and shriek and swear and stomp your foot and fuss. Just like a stereotypical person with no facts just bluster. Or…as the new saying goes, All hat, no cattle.

            You’re perfectly happy in your own private Idaho with your own private make believe. You can’t stand the though of any actual facts invading your private little world. Too bad sport, facts have a way of permeating everything.

  13. Avatar robinbishop34 says:

    A regular walking routine coupled with calorie restriction are the best way to get into shape and lose weight.

    Always remember that weight loss comes either from a calorie deficit, OR burning off enough calories through exercise to CREATE a calorie deficit. In other words, if you are not changing your diet at all, and beginning a regular walking routine causes you to finally lose, then you are simply burning off an over-consumption of calories.

    This may seem like common sense to some, but too many people believe the ONLY way to lose fat is through exercise which is untrue. I encourage people to regularly walk for the overall mental/physical benefits, but understanding your maintenance calories, and adopting a (simple) deficit plan made up of the proper proportion of macros will yield faster results and a much better body. It also allows a person to finally understand the mechanics behind controlling their weight w/o all the completely UNNECESSARY ups/downs, “platueas,” etc.

  14. Avatar CalistogaKid says:

    No question about it. I did.

  15. Avatar Debbie says:

    I started walking in 1/16 and I lost 50lbs. I walked briskly 4 miles with a 20lb weighted vest, 3lbs ankle weights and wrist weights. I also hired a nutrionist as my weight was topping 250lbs. Now I’m down to 195 as of today and I switched to a 40lbs weighted vest as my body got used to the 20lbs weight vest and I’m doing 5 miles. My goal is 150lbs, my blood pressure is under control now, good thing I was a former usps letter carrier in NY so I’m used to walking, if you eat right and exercise it can be done, that’s why I’m using the weighted vest to burn off more calories, i.e. Strength training.

  16. Avatar Teacher Tom says:

    About 10 years back I realized I was overweight (fat). I started to walk. I walked 6 miles/day for 6 months. About 3 months in I started a little strength training. I dropped 40 lbs by the time I started lifting. I am now 62. I still walk about 3 miles most days and weight train.

    • Avatar epickett says:

      How do you find the TIME to walk that much per day? Granted, it’s not as much as the other commenter who walks 3 hours(?!) a day, but that’s still a big chunk of time..

      • Avatar David Claude Warlick says:

        A person can walk a mile in less than 20 minutes. So a person walks 3 miles in about an hour, gets Fitbit/Garmin credit for about 6,000 steps.

        • Avatar epickett says:

          I know, but I was talking about Tom, who said he used to walk 6 miles every day. Two or three hours is a lot of time to just be WALKING, assuming you’re still working… If you’re retired(and healthy), you would probably have PLENTY of time..

          • Avatar David Claude Warlick says:

            Six miles is approximately 12,000 steps. That would be two hours for a walker, about an hour for many runners. I’m 71 yo, can only “run” continuously at 5 MPH, so that would be about 70 minutes for running retirees. I’m convinced that part of the health benefit of walking is the consumption of time, as a walker has these exercise hours where the walker is not able to nibble. I’m also convinced that weight loss begins around 25,000 steps per day, which is indeed several hours away from the table. 😉

  17. Avatar sherrie says:

    I walk all the time at work.but when im not working i walk 2miles back and forth on the salt trail it reveal alot of stress.l just like the outdoor when the sun is shining.

  18. Avatar Amanda Duckworth says:

    Walking works but also eating healthy. I have lost 104 lbs over 1 1/2 years and have kept it off for 6 months. I’m 61 now and walk around 4 miles daily. For me it’s all in my mindset and what I want, and that’s to be happy, healthy and feel great.

  19. Avatar Gean Gray says:

    I am so thankful Jessica Smith for your videos in youtube. I am a fan of yours. I started my journey April this year and I lost 32lbs since then. Your videos are so motivating. I do HIIT 3x a week, Tues Yoga, Thurs Walk/Jog and creates a calorie deficit by modifying my meals, I totally ditched rice. Where I am, in the Philippines, rice is a staple, but I was able to forego it. This is a journey, so it has to become a part of me, on a daily basis. I am aiming to lose 5-8lbs more to reach my target.

  20. Avatar chef meghna says:

    I’ve since increased physical activity with interval walking/jogging, and karate, but I feel great.

  21. Avatar Albert Arcand says:

    It takes skill to walk efficiently at sub eight minutes per mile. So it not as easy as running sub eight minutes per mile, but you do burn more calories then running.

    • Avatar David Claude Warlick says:

      I’d say it takes exceptional skill just to stay on a treadmill that is moving at 7.5 MPH. Most people would find any speed beyond 4.0 MPH to require more than just a faster cadence. And how many people here can run faster than 7.5 MPH? That was about my peak in my 40s. There should be a lot of calorie burning at these exceptional speeds. Personally, I find that weight loss begins at 25,000 steps per day, speed irrelevant.

  22. Avatar Marilee Jikey says:

    I started seriously walking about 5 years ago and I gradually began losing weight. Wasn’t fast enough for me so I began a running program. And I must admit the weight came off quicker. I began entering a few 5K’s and set a goal (I’m a gal over 60) of breaking 30 minutes. I ran one on a cool December morning and pushed myself as hard as I could and my time was 30:16. Oh well, after searching my soul I decided that I disliked running but loved walking so now I just walk. My goal is five miles a day and I have two walks I do. My leisurely walk I average a little under 18 minutes a mile and my fast walk I do in under 16 minutes. And, to be honest, I have to do a little running to break 16 minutes but, not a lot. Also weight management takes more than exercise, well duh, so, I stopped drinking alcohol. So, I’m not as witty as I used to be but the program works for me. 🙂

  23. Avatar Bill says:

    I added Nordic Walking poles 20 years ago and they work well. I have two pair, one for day-to-day and a highly collapsable pair for travel. Since they’re not so popular on my side of the pond, it’s difficult to use a fitness tracker to monitor any additional benefit in calorie burn but they still work.

  24. Avatar Michael Walsh says:

    4 years ago a started walking for exercise after knee surgery. My first walk was 3 house lengths with a cane, and bulky knee brace….this summer 6 miles at a 20 min. mile is standard, and I’ve lost 150 pounds. The toughest part for me was finding variety as not to get so bored as to quite. The most obvious is chose a different route which can be challenging when leaving from the same place, but I have about 6 different round trips from my house. A destination is always motivation. I often walked to the library just to pick any book as motivation. To challenge myself I played with time/pace. If I was short on time I walked as fast as could for 10 minutes then turn around. Other times I knew how long it took to go so far last time and tried to be a little quicker. Contrary I might walk bit further in the same amount of time. I would go crazy trying to walk the same path at the same pace. Good luck fellow walkers.

  25. Avatar Jimmy Jones says:

    I love this article. Last year, my brother has told me that he will be getting married in my town on Oct 13 of this year. I made him a promise on the end of may, I told him I will be at 300 or under before his wedding. I was motivated and I did it.I busted my butt to get there. The only thing I did was walk 4-5 miles a day and did the warriors diet. Since May I’ve lost 70 pounds just by walking and I feel fantastic. 291 is my current weight and I do have more ways to go. Walking is a great way to lose the pounds.

  26. Avatar Mel White says:

    Walking is what saves me. I had done a gym routine with machines stationery bike and treadmill for 4 years after which I weighed more than ever. Walking is always available and all you need is your shoes. I live in my pedometer. I march in place EVERYWHERE — like when I go food shopping. All over the store and in checkout. They know me there now. I march in malls and wherever I go. The most I’ve done in a day is 14+ miles I believe. Most days I have at least 20,000 AEROBIC steps, not just total steps. I’ve done 6.7 miles today which is low for 1:50 PM which it is now. I march when I walk the dog, when I walk to town, everywhere. When I’m home watching TV or talking on the phone. Can’t march and type though! I adore walking and being outside doing it is the best.

  27. Avatar James A Tillman says:

    If you want to lose weight, no exercise program really works over the long term. The best way is to eat the proper diet focusing on a large variety of green leafy vegetables and small amounts of meat and berries (foods we actually are programmed to eat). I adopted the Plant Paradox Program by Dr. Steven Gundry on March 10, 2017. The program simply changes your diet basically eliminating grains and animals we eat and drink milk from that are fed these grains along with the process foods we make from these grains. Your body basically heals itself and transforms and your desire for the right foods increases and your desire for high sugar, high carbohydrate foods goes down.

    The results for me by November 4, 2017 were a 56 pound weight loss from 247 lbs to 190 lbs. My incontinence disappeared and my blood pressure dropped from 150 over 100 to 135 over 85. My brain fog lifted and I sleep soundly through the night. All other minor ailments like arthritis in my knees gradually disappeared. This program is really a body healing program. Walking as exercise along with minor weight training really has value as cardiovascular and body toning which is encouraged under this Program.

    Prior to going on this body healing program I was trying to eat the right foods and rigorously exercised, but had a hard time controlling my appetite and all those ailments like incontinence persisted.

    I recommend two books, “The Plant Paradox” and Dr. Gundry’s Diet Evolution”. Both written by Dr. Steven Gundry. These books changed my life.

    • Avatar Formula382 says:

      Lots of opinions out there for certain, but paleolithic man ate lots of animals and leafy things. Proteins are tough to find in plants and come quite naturally in animals so eat those… as proteins are the building blocks of muscle tissue and muscle aids in metabolism. Pure and simple, keep proteins and carbs about on par, with low fat and you’ll have amazing results if coupled with an active lifestyle.

      • Avatar James A Tillman says:

        I used to believe in that myth also. The truth is there is more protein in plants per weight than in animal meat. What happens when you eat protein from animal sources in the standard American diet the metabolic processes required to acquire the amino acids for absorption causes the body to run hotter which in the long run ages the person faster. This has been proven in every study conducted. People or animals just don’t live as long.

        On the other hand the gorilla which shares 98% of our DNA is far more muscular. It eats about 16 pounds of leaves per day with a small amount animal protein such as insects and an occasional larger animal. Also, Horses eat nothing but grass and are heavily muscled.

        The truth is humans are primates and evolved from tree dwelling leaf eating ancestors. Through most of our history we were hunter gatherers and ate a variety of well 200 types of plants spread out over various seasons. That all changed when agriculture started about 10,000 years ago with the emphasis on grains. That is when arthritis, diabetes began to appear.

      • Avatar James A Tillman says:

        Dr. Gundry addresses all this in his books “The Plant Paradox” published April 2017 and “Dr. Gundry’s Diet Evolution” published in 2008. Dr. Gundry addresses all the diets such as Paleo, Adkins, Ornish, Vegan. Mediterranean etc. and knows all the people who developed them. Dr. Gundry has incorporated some aspects in his Plant Paradox program at various stages to cause the body think that it is certain time of year to either gain or lose weight. The bottom line is Dr. Gundry and his researchers have determined that the human body thrives best in the long run on a diet consisting of primarily varieties of green leafy vegetables, dark berries, a small amount of animal protein. All new world grains such as wheat, rice, corn, barley, oats are detrimental because they use a protein called lectins as a bio-weapon that causes leaky gut. leaky gut is the root cause of all autoimmune diseases. Most of our US population suffer from this condition. It gradually ages us, makes us sick, and leads to cancer, diabetes, heart disease, hypertension. Obesity is just a symptom. The body constantly thinks it is at war and this is happening all our lives.

        • Avatar Nathaniel Johnson says:

          I don’t think this is the place to post this information. This sounds like you are promoting your own book.

          • Avatar James A Tillman says:

            Mr. Johnson, I had struggle with my weight all my life and am now in my 60’s. I tried most of the diets and they would work for a period of time then i would fall back and gain the weight back, sometimes faster than before. I have weighed as much as 298 pounds. My health was deteriorating with high blood pressure, pre-diabetes, incontinence, gradual memory loss, insomnia. As I said before I was working out and trying to eat the right foods. Obesity is at epidemic levels. All these auto-immune diseases have accelerated over the last 60 years. The point I was trying to make and what I have learned is they are all linked and come from one source which is leaky gut. The majority of the US suffers from this condition and over time causes all these illnesses/diseases. I have lost relatives from diabetes, dementia etc. Many are Obese just like me. It is all driven by the Standard American diet and the modifications we made in our food, drugs, medicines, fertilizers over the last 60 years. The problem was hidden by our rapidly changing technology. It took a genius with unique skills, experiences and resources to decipher it. This genius was suffering from the same illnesses until a patient did something by losing weigh and taking some supplements that was thought to be impossible.

            This issue is far more important than pitching a book or a philosophy. Our country is spending billions in medical care combating all these illnesses and the truth is that it is in the food. Dr. Gundry is the one that figured it out. So this is bigger than me. I am just trying to get the message out.

            Just changing my diet and taking some supplements has cured all my ailments. The reason is the Plant Paradox tackles the real root cause of the problems which is the standard american diet. Once the leaky gut that certain foods and drugs cause is fixed the body heals itself.

      • Avatar James A Tillman says:

        Dr. Gundry also addresses in the Plant Paradox our holobiom of microbes that surround us in a cloud, is on our skin and is within our bodies. There are over 10,000 types of microbes which number between 75 to 100 trillion or 9 for every cell in the body. Ninety nine percent of all DNA is from these microbes. Seventy five percent of the microbes live within our gut which is our throat, stomach, intestines, and colon. They perform all types of various jobs such as digestion, eating, hunger control, sleep regulation. Some of them shore up our mucus membrane that protects our gut wall. During the last 60 years our modern technology has accelerated the leaky gut situation. Broad Spectrum Antibiotics decimate our good gut microbes for up to two years. Lectins, microbes, bacteria and other debris seep into our bodies and cause havoc which has led to all these illnesses and diseases. It is all in the book.

  28. Avatar Linda Bergh Stitt says:

    I have arthritis in all my joints…one hip has been replaced, the other needs replaced and so do my knees. I have a recumbant bike that I can use for exercise because there’s no pounding. I wanted to work on it an hour a day. Is it better to do 2 half hour workouts or a whole hour at once? Also in the morning BEFORE I eat or another time during the day.

    • Avatar James A Tillman says:

      Ms. Stitt, The Plant Paradox Program by Dr. Steven Gundry I mentioned below would really help you. You have some of the similar conditions that affected me. The Plant Paradox can be purchased on Amazon for $16.00. All it talks about is gradually changing your diet, not calorie restriction. It is the standard American Diet that is causing your arthritis. In fact our standard America diet is the root cause of all or our autoimmune diseases. The Plant Paradox is only about 283 pages with the first 180 pages explaining why these foods are causing us these problems. Some of the foods listed will surprise you. You can google the Plant Paradox Food list for free. But you really need to understand why.

      • Avatar Linda Bergh Stitt says:

        thanks for the information. I’m sure I need to change my lifestyle as well, but I also need to exercise my heart and wanted to use the bike to keep active as well as change and watch my eating habits.

  29. Avatar Nancy S Rymer says:

    I started walking 15 minutes a day in July, gradually increasing the time. By the middle of August I was walking about 1 hour a day 4 to 5 days a week. In September and October I added a small hill and climbed some stairs. I now still walk about 1 hour a day, 3 to 5 days a week. I go up 100 steps and a hill and small inclines. I average 8 to 11,000 steps a day. I take two yoga classes a week, one is stretch and strengthen. I also lift hand weights 3 to 4 days a week. Last March I started changing my eating habits. I have lost 40 pounds and I have dropped 3 sizes in my clothing. I have more energy and less health issues and feel great..

  30. Avatar Richard Freedman says:

    I’m glad you added the last paragraph because if all you do is walk, over time you’ll end up with a weak upper body and many will experience lower back pain not to mention sarcopenia- age related loss of muscle mass- as a trainer I’ve had too many clients with back & shoulder issues much of it due to sheer lack of use

  31. Avatar DaBoss says:

    I have been walking 5 miles a day for the last two months.
    I have no idea where I am now.

  32. Avatar Dylan Ward says:

    I say a most resounding YES, walking is an excellent way to lose weight. I chose weights as my form of exercise. A lot of weight lifters like to say that walking is just not enough. Well… I started a new job nearby to me. I take the back roads to get to work. Driving to work you see the same people every day. There was this one girl I would always see walking at a hurried pace to work every morning. I don’t mean for this to sound like an insult, because it is not, but when I started the job she had a bit of weight behind her (as we all get, my own belly not excluded). As time went on, I would see her walk to work and then on her way home. Over a period of about a year, I could actually see the weight fall off of her. A couple of years on and she does not have a bite on her. Not that she didn’t look well before, but it suits her. The best marker is her pants. She must wear a uniform and hasn’t gotten a new pair yet, because she is swimming in them. All from walking at a good pace to and from work, so YES it is an excellent form of exercise. And to back it up, walking is the only form of exercise that my own good wife will do and it does the job. She has great energy and stays in shape, all from only walking.

  33. Avatar ZarethKnyght says:

    Please dress warmly if walking in colder weather. Walking is definitely nice but if not properly dressed for the weather, can cause a person to get sick. Even running or jogging in colder weather can be harmful.

  34. Avatar marcia indzeoski says:

    do you have any free videos of the workouts. i find i need visual commentary rather than reading as i go through a routine

  35. Avatar Uncle Health says:

    right we should maintain our weight as to our body height and age.

  36. Avatar Lily Santiago says:

    I power walk for 25 minutes and jog for 20 minute for a total of 45 minutes of cardio 3 times a week and I have to express that there is no better feeling. I also feel stress and anxiety I also have suffered insomnia but with my cardio plus my yoga and a few other things I am able to not only control these issues but live a happier more peaceful life. I can’t tell you just how grateful I am that I can do all these things. Menopause is a b&*&*!!!

  37. Avatar Nathan Schmidt says:

    It’s amazing what a lot of walking will do for you. 3 Weeks in Italy eating like a champ, and I still managed to lose almost 8 lbs by the time we returned. I’m sure the lack of GMO and processed stuff in the Italians’ ingredients/food offerings helped some, but either way, it was great. Best. Diet. Ever. Can’t wait to go back.

  38. Avatar JLR says:

    Walked 2 miles a day with hand & ankle weights for 1 year.
    Great workout.

  39. Avatar David Claude Warlick says:

    My personal experience is that walking is healthy from about 10,000 – 25,000 steps per day. Beyond 25,000 steps per day, walking becomes a weight-loss activity. I don’t know whether the 25,000 steps is how many calories a person needs to burn, or whether these steps are sufficient to block a person from eating for half the day (say 8 hours of sleep and 4 hours of walking for ~12.5 miles).

  40. Avatar Krinj says:

    Let me save you all some time- the whole article-
    “The bottom line? Walking is a wonderful form of exercise and a great way to build a regular fitness habit, but if you limit yourself to only walks, you may be missing out on strong, shapely muscles and overuse injuries in the long term.”

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