Australians should do this free, ‘shockingly effective’ exercise, trainer says

While the notion of ‘getting fit’ can sometimes evoke images of expensive gym memberships or complex routines that feel daunting, the truth is, it doesn’t have to be that way. 

In the quest for health and fitness, it is easy to get caught up in the latest high-intensity workout trends or expensive gym memberships. 

However, a renowned personal trainer is bringing us back to basics with a simple yet surprisingly effective exercise. The opportunities to enhance our health are often right before us, with little to no cost involved!

Jono Castano, a personal trainer to the stars, including Rita Ora and Rebel Wilson, has shared the myriad benefits of walking.

He said walking offers many health benefits, including fat loss, mental clarity, hormone regulation, recovery, and longevity. It’s not just a walk in the park—it’s a legitimate fitness tool.

Castano, who owns ACERO gym, emphasised that walking is the most underrated form of movement. 

‘Unlike intense workouts, it doesn’t spike cortisol [the stress hormone] or require recovery days, so you can do it consistently without burnout,’ he said.

The magic number of 10,000 steps a day has been widely promoted, but its origins are more marketing than science.

Yamasa created the campaign to sell pedometers in the lead-up to the 1964 Tokyo Olympics. The number 10,000 was chosen because the Japanese character for 10,000 looks like a person walking. 

While it’s a catchy goal, Castrano pointed out that the health benefits, such as improved heart health and longevity, start to show at around 7,000 steps.

‘Staying in that range regularly is a solid way to look after your health and avoid a bunch of lifestyle-related issues.’

Several risk factors associated with insufficient physical activity include heart disease, type 2 diabetes, osteoporosis, and dementia. 

Physical activity also helps lower other risk factors such as excess weight, high blood pressure, and elevated cholesterol levels. It can also slow down the advancement of conditions or delay the emergence of diseases and related complications.

For those who are less active, starting with a goal of 3,000 to 5,000 steps and gradually increasing by 500 to 1,000 steps each week can help build the habit without feeling overwhelmed. 

‘It keeps things doable, helps build the habit, and makes it way more likely you’ll stick with it long-term,’ he said.

If fat loss is your goal, Castano suggested aiming for 12,000 to 15,000 steps daily. This increase can significantly boost calorie burn without additional strenuous workouts. 

Plus, walking is gentle on the body and can aid in recovery and stress management, both of which are beneficial when reducing body fat.

To help incorporate more walking into your daily life, Castano offers practical tips:

1. Park further from your destination to add extra steps.
2. Take phone calls while walking.
3. Watch your favourite TV shows on a treadmill.
4. Use a smaller water bottle to encourage more frequent refills.
5. Add a short walk after meals.
6. Schedule a daily ‘walk and think’ break.

The best time to walk is whenever you can fit it into your schedule. However, there are added benefits to walking at different times of the day. 

Morning walks kickstart your metabolism and help burn fat, while post-meal walks aid blood sugar regulation and digestion. Evening walks can reduce stress and improve sleep quality.

‘Bottom line: the best time=the time that fits into your life,’ he said.

Women, in particular, may notice more benefits from walking due to hormonal factors, such as increased energy, improved digestion, and reduced bloating. 

Walking can also be more comfortable during certain menstrual cycle phases, making it an ideal exercise for women.

‘The key difference isn’t in walking’s effectiveness, but how well it fits into a sustainable routine, especially with busy schedules and stress,’ he explained.

While running may seem quicker to rack up steps, it’s also more taxing on the body. Walking offers a sustainable alternative that supports metabolism and can be done at various paces and elevations to suit your fitness level and goals.

‘A brisk pace (where you can still talk but not sing) is ideal for heart health and fat burning, but consistency is more important than speed.’

He also shared that lat walks are great for longer durations and recovery. Inclines add intensity, even if you walk slower.

‘Both are great, but elevation adds resistance, which can raise your heart rate and engage your glutes and legs more,’ he said.

What do you do every day to get fit? Share your walking experiences with us in the comments below, and let’s celebrate the strides we’re making towards a healthier lifestyle, one step at a time.

Also read: This unexpected factor could skyrocket your risk of dementia—and it has nothing to do with diet or exercise