Just Move: The Power of Walking

“The quickest way to change your physical health is to stand more and sit less, adding more movement into your daily life”

Besides Poor Diet

Besides our diets, the reason our health is at such a decline is because we spend way too much time sitting down throughout the course of a day. Our ancestors use to stand for the majority of the

day gathering food, working, and surviving; today it has become quite the opposite.

Average American Lifestyle

Some studies show that the average American sits on average 12 hours a day. If you add that 12 hours to the 6-8 hours of sleep some Americans sit 20 hours a day.

We drive to work, we sit at work, we sit to watch TV, we sit to eat, and lay to sleep. The 9 to 5 job has allowed the average American to sit; and sitting has become what we do. For the people who

do exercise, they spend a majority of their day sitting and then they go straight into a intense workout. Going from sitting all day to trying to do an intense workout can be dangerous and quite

hard on our bodies. If we can add more daily movement into our life’s it’s much easier on the body to be able to do short bursts of sprints or intense exercises. We want to create routines that

promote optimal health for our bodies, not extreme stress.

Just Move

Newton’s First Law of Motion: An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force.

The number one question people ask me is how can they get more fit and in better shape? You would think my answer would be a list of intense workouts, but my answer is simple: just move more.

The Power of Walking

The biggest difference (besides the bad food we eat) between us and our ancestors is that we sit more and move less. If you are in a desk job where you sit a lot it is essential that you find times

during the day to get up and go walk. With the nice weather it is easy to take 10 mins and go for a nice little walk. We don’t need to do intense exercises to have good health, we just

need to stand up, move more and sit less. If you feel the need to increase your intensity, change up your pace and incline. The key is to get yourself outdoors and moving!

Benefits of Walking (Primal Living Magazine pg 86 by Mark Sisson)

  • Kids who walk to school are fitter than their peers who don’t
  • Older healthy adults who walk briskly live longer than those who don’t.
  • Healthy adult males who engage in short bouts of brisk walking experience lower resting blood pressure and postprandial triglycerides.
  • Regular walking improves memory into older adults.
  • Walking improves longevity in women over 70 years of age
  • Walking programs improve cognitive ability in people with Alzheimer’s

Challenge: Try and walk 9,000-10,000 steps each day and try to walk more than the day before

“Regular movement keeps us moving. And yeah, it ‘burns calories,’ but the main reason to move slowly and frequently is to stay mobile, healthy, and alert into old age”

-Mark Sisson.

Use Nature and Creativity

Every morning I do a hike that is a mile long straight up the face of the mountain. I never run or sprint I just walk up the mountain as fast as I can. By using nature I feel recharged mentally, but I

am challenged physically by the steep incline. You can find nice incline and decline trails all over in nature. If you can, go outside and walk on the grass with no shoes. The goal is to create a routine

of going outside and walking.

My Challenge

Whether you work a desk job, 9 to 5, or anything else my challenge is to invite you to get up and move. Before or after meals, go on walks. In the morning or before bed, go on walks.

During lunch break or after you finished a big task, go on walks. It’s good to take a break, go clear your head and improve your health! Just getting in the habit of being outside and walking

can greatly increase your health.


Remember, if consistent and often walking is the greatest form of exercise! Set up strategies and goals to make standing and moving part of your daily life.

Check out my new ebook, ‘Eat Like a Pro’ showing everything I ate during the course of 30 days!

About Kyle

Kyle Collinsworth is a professional basketball player, currently playing for the Dallas Mavericks of the NBA. He is a also a health coach, motivational speaker, and author or multiple books on health and fitness.


  • Cheryl

    I love this message, just move. I have a horrible diseases in the bones of my feet. This has mangled my feet and makes it next to impossible to walk more than a few feet at a time. Any ideas on how I can increase my walking with the physical restraints I live with?

    • Kyle Collinsworth
      Kyle Collinsworth

      What is your disease called? Is there ways to improve the pain with lowering inflammation by what you eat? Does walking on different surfaces help at all? How about walking in a swimming pool? I’m trying to get a feel for the level of your pain and how to reduce it or work around it

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