Dave Paul
speaker
11,930 appearances
82 recordings
1 series
first heard May 2026
last heard 14 Aug
Dave Paul’s voice in public audio — every appearance, attributed to the second.
Trend
recordings per month · last 12 monthsRecordings per month over the last 12 months — 82 in all, peaking in Jul 2026 with 30.
Appearances
But this one is science-backed in terms of a specific health benefit for 10,000 steps. So the sweet spot is 7,500 steps. That's where the risk reductions begin to plateau. The risk reductions for heart disease, for certain cancers, type 2 diabetes, those risk reductions begin to plateau at 7,500 steps. So walking that extra 25 minutes
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according to the research, is not going to have as big an impact on your heart health as those first 7,500 steps. Here's where the extra 2,500 steps, the extra 25 minutes of walking, reaching 10,000 steps matters. It's in the risk reduction for dementia. So that begins to plateau after 10,000 steps.
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So four reasons why 10,000 steps is a good goal, a worthy goal, not a starting goal, but as you work your way up to it. Now I'm going to give you one reason not to walk 10,000 steps. And it comes down to that 25 minutes.
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I have never said, and there's no research indicating that walking is all you need to optimize health and wellness. If it's all you do, great benefits. So this is not a, oh, you're not doing enough. Please don't hear that. But if you've got 25 minutes to walk,
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Experts, and I would agree with this, experts would say that it is better to take that 25 minutes and use it for strength training. So in other words, you're walking your 7,500 steps a day, you've got an extra 25 minutes instead of walking, do some strength training because that is really, really important as we get older.
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Again, I want to circle back. If you're just getting started, if you just found this podcast, 7,500 steps, 10,000 steps, that's not your goal. Your goal is simply to create a habit of walking. And I think the best way to do that is to start small with a 10-minute walk every day.
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Download the 30-day fitness chain tracker. Put it somewhere. You can see it on the refrigerator. Make a commitment 10 minutes a day. Every day you keep that commitment, you color in a shoe print. As those shoe prints get colored, your motivation to keep going grows. By the way, the 30-day fitness chain tracker is totally free. There's a link in the show notes. Thanks for listening. I'm back tomorrow. Another opportunity to take a 10-minute walk. In the meantime, I hope you have a great day.
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Today we're going to proactively pay attention.
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Hi, I'm Dave.
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Welcome to Walking is Fitness, a daily 10-minute podcast designed to provide you with a little added motivation, encouragement to get out, take the walk, and build a life-changing walking habit.
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Today's 10-minute walk starts right after this.
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I am on my back porch with a box I just got from Topo Athletic.
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These contain my new shoes.
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The ST6, these are minimal shoes.
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Wide toe box, all the Topo Athletic shoes come with a wide toe box.
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My shoes have a zero drop.
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This is part of a journey I've been on to make my feet stronger, to move towards a more minimal shoe.
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With Topo Athletic, they've got shoes for every need: minimal shoes, maximal cushion, they've got road shoes trailers.
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Trail shoes, recovery shoes, race shoes.
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Alright, let's open the box.
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Showing 481–500 of 11,930 · page 25 of 597
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