Preview Mode Links will not work in preview mode

The Flipping 50 Show

Let's start Flipping 50 with the energy and the vitality you want for this second half! I solve your biggest challenges and answer questions about how to move, what to eat, and when, along with the small lifestyle changes that can make the most difference in the least amount of time. Join me and my expert guests for safe, sane, simple solutions for your second (and better) half!

Aug 15, 2023

I’ve recently been getting up early to go for walks before 12 weeks of live coaching calls with our Stronger participants and to beat the 110 degree heat streak we’ve had in Phoenix. Many days I’m enjoying music in my ears. But others, I hear the faint memories of my mother beside me, and imagine walking up the uneven maple-lined sidewalks toward the Methodist church that summer of ‘82. 

Had it not been for what started as the vanity of a young girl 41 years ago and the good company of my mother I might not be here doing this podcast today. 

I hear her footsteps and breath and see the way she would swing her arms. I was aware even then that walking and being comfortable not talking, not having to fill space, was the sign of a good walking partner. We worked our way up to a mile and a half regularly that summer. By the time college rolled around that fall I was a runner. 

The effects of walking on your health are pretty incredible. This simple, economical, accessible way to move more, or take it further and exercise, make fitness and health a reasonable goal for everyone.

What is Walking?

Let’s define physical activity and exercise before we go on. 

Physical activity: movement at a leisurely pace for enjoyment of sports or performance of daily activities of life. 

Exercise: intentional movement for the purpose of improving fitness by use of planned intensity, duration, and or resistance. 

Walking, then, can be either physical activity (walking a dog, to the mailbox or strolling in a museum) or exercise (going for a walk, brisk walking, walking for a time, hiking the Grand Canyon). 

What you believe about these habits is more important than doing the habits. 

Power of your intention (meditation, Dr. Joe Dispenza’s work) 

Fixed or growth mindset (Dr. Carol Dweck) 

Effects of Walking 30 Minutes a Day (and less)

  • 30 minutes walking a day Reduces type 2 diabetes by 30% 
  • 30 minutes walking daily reduces dementia risk by 62% 
  • 25 mins of brisk walking adds 7 years of life 
  • 11 minutes a day adds 2 more years of life

Moving 2-5 minutes several times a day breaking up sedentary time reduces blood glucose levels after meals by 17% 

Walking 15 minutes within 30-60 minutes after each meal has a more significant impact on blood sugar than 45 minutes continuous walking am or afternoon.

Brisk walking after meals has a more significant positive effect on glucose of type 2 diabetic women than normal pace walking. 

Not able to log in walking miles or minutes but doing a lot of movement during the day? 

You can still win with steps! This kind of low level movement is N.E.A.T., for non-exercise-activity-time or t= thermogenesis) depending on the school you attended!
8000 steps per day increased testosterone

Even over 4000 steps every additional 1000 significantly increases testosterone and increases lipolysis (otherwise strength training is greatest way to do this) 


The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from <2000 steps/day to 4000 for example), with diminishing returns 8,000-10,000 steps per day depending on age group. 


Certainly, remember this: 

The value of walking goes up when combined with strength training that increases lean muscle mass. What you’re doing when you walk is moving muscle. The bigger the bank the bigger the place to deposit blood glucose.

Spending all your exercise time on walking is not the optimal support for a woman’s muscle, bone, and brain health, but it is the perfect compliment. Anchor your exercise in walking and strength work. Supplement in small doses of agility, and HIIT to breathless and mobility and you have a longevity formula.

The dose-response curve isn't linear, with the greatest reduction in mortality seen at the beginning of the curve (going from <2000 steps/day to 4000 for example), with diminishing returns 8,000-10,000 steps per day depending on age group. 

Tips Walking for Weight Loss for Women Over 40

What’s Not to Love About Walking?

It’s safe, no negative side effects, and free. Certainly not all can walk due to disability or conditions and climate or safety, but for the majority it’s a fantastic option. Oh, and this one… you’re going to love: 

It releases fat for burning in a process called lipolysis. That does not occur during higher intensity chronic cardio, but does occur during strength training at a more significant level. 

Walking maintains muscle and burns visceral fat, unlike running which does not preserve lean muscle and can tip cortisol to increase visceral belly fat if duration is beyond tipping point. 

Can’t “go for a walk outside”? 
You can “walk” indoors: dance 

Need a “walking” workout? I just created one for you. It’s been over 110 for more than 35 days since July 1 and it’s still 110 today. So needless to say there are fewer and shorter walks happening outdoors right now. Whether it’s -20 or +120 “indoor walking” doesn’t have to require a treadmill. Some of us called it aerobics back in the day.

20-Minute Indoor walking workout (no equipment low impact) 
[COMING SOON: CHECK BACK or Subscribe to my YouTube channel]

Two Parting Thoughts on When, and How to Walk and How Not to
What if you were … fasting and walking? Not fast, not hard. Movement. If you’re inspired, energized by a certain pace then it's fine. 
If you’re only driven by calories and having to make it hard or feel like punishment, then no. 

To my entrepreneurs and lady bosses out there… taking a walk away from a problem inspires creativity.  Creativity won’t come when you’re pounding at it. Wander. Explore. Writers run. Runners often write. It’s not a coincidence.


Other Episodes You Might Like:

What Does ONE workout Do to Your Body? | Women Over 50:

What Happens to Your Body During a Workout?:


Flipping50 TV:

Hot, Not Bothered Challenge:

Theya Continuous Blood Glucose Monitor: