215. The Benefits of 3000 or 4000 Steps + Retro Walking + The 12-3-30 Tiktok Regimen + Blood Pressure and Brain Shrinkage + Eating the Rainbow + More!

Let's delve into the latest walking research and trends, to find out if we need to tweak our routines! What does 4,000 steps a day get us? Can walking help us fight chronic conditions, such as high blood pressure and dementia? What does our walking ability say about our health? Then, we'll decide if we want to try retro walking or the popular 12-3-30 treadmill workouts! We'll also touch on how to simplify health goals to reduce overwhelm and increase results! LET'S TALK THE WALK! ***NEW*** Facebook Group for Our Community! Join here for support, motivation and fun! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com Wellness While Walking on Threads RESOURCES AND SOURCES (some links may be affiliate links) THE BENEFITS OF 3000 AND 4000 STEPS + RETRO WALKING + THE 12-3-30 TIKTOK REGIMEN + MORE! Wellness While Walking Episode 147. Walking for Fitness, Health, Weight Loss and More: What Does the Research Say, with Prof. Marie Murphy Patient Self-Assessment of Walking Ability and Fracture Risk in Older Australian Adults, jamanetwork.com Walking Fitness Can Predict Fracture Risk in Older Adults, worldhealth.net Your Walking Speed Reveals More About Your Health Than You Realiz e, goodmenproject.com Increasing Lifestyle Walking by 3000 Steps per Day Reduces Blood Pressure in Sedentary Older Adults with Hypertension, mdpi.com Walking for Seniors: Experts Share the Benefits and How to Get Started , care.com The Significant Health Benefits of Walking Backwards , cnn.com Backwards Walking , nordicwalkingeastanglia.co.uk Can TikTok's Walking Backward Trend Really Help You Improve Fitness and Lose Weight? healthline.com Walking Backward Has An Unexpected Effect On Your Health, healthdigest.com Ask Health: Is 12-3-30 Really a Good Workout? health.com What Experts Think of the 12-3-30 TikTok Treadmill Workout, healthline.com Why Walking Just 4,000 Steps a Day is All Your Brain Needs, Science Says , bestlifeonline.com The Association Between Daily Step Count and All-Cause and Cardiovascular Mortality , academic.oup.com Stay Active, Boost Brain Health: Exercise Linked to Larger Brain, neurosciencenews.com Stop the Clocks: Brisk Walking May Slow Biological Aging Process, Study Shows, sciencedaily.com HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1. Open Apple Podcast App (purple app icon that says Podcasts). 2. Go to the icons at the bottom of the screen and choose "search" 3. Search for "Wellness While Walking" 4. Click on the SHOW, not the episode. 5. Scroll all the way down to "Ratings and Reviews" section 6. Click on "Write a Review" (if you don't see that option, click on "See All" first) 7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8. Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer 1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ 2. Click on "Listen on Apple Podcasts" or "Open the App" 3. This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4. This should bring you to the show, not a particular episode – click on the show's artwork 5. Scroll down until you see "Rating and Reviews" 6. Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7. To leave a written review, please click on "Write a Review" 8. You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9. Thank you so very much!! OTHER APPS WHERE REVIEWS ARE POSSIBLE Spotify Castbox Podcast Addict Podchaser Podbean Overcast (if you star certain episodes, or every one, that will help others find the show) Goodpods HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!