Hi friends,

Let's talk walking—and why it might just be the most underrated health hack out there.

History's greatest minds understood something profound about walking long before modern science caught up.

Albert Einstein wasn't just a brilliant physicist; he was a walking enthusiast who used his daily strolls to unravel complex mathematical and physical problems. Charles Darwin had his beloved "thinking path," where he would contemplate the intricate workings of nature.

The German philosopher Friedrich Nietzsche went so far as to declare, "It is only ideas gained from walking that have any worth."

These brilliant thinkers understood something profound: walking isn't just physical exercise—it's a form of mental medicine.

The science backs this up.

Multiple studies have demonstrated walking's impact on mental health. Robertson et al. have shown statistically significant improvements in depression symptoms, while Xu and colleagues' systematic review revealed walking's powerful effect on reducing anxiety.

But the physical benefits are equally compelling.

A study by Banach et al. found that:

• Increasing your daily step count by just 1,000 steps can decrease all-cause mortality by 15%

• A modest 500-step increase correlates with a 7% reduction in cardiovascular mortality

You don't need to become a marathon runner or spend hours in the gym. Simply moving more can significantly improve your health and lower your risk of atherosclerosis, heart attack, and stroke.

Walking is also a weight-bearing exercise—meaning it can strengthen bones and reduce the risk of osteoporosis. This makes it an especially good activity for older adults whose bone densities are typically low.

Finally, walking increases insulin sensitivity. This allows your cells to more efficiently absorb glucose from your bloodstream. Hence, why walking can be effective for individuals with prediabetes or existing diabetes.

From personal experience, I've found post-meal walks to be particularly powerful. They help stabilize blood sugar, reduce glucose spikes after meals, and prevent those notorious energy crashes after a sugary meal.

Walking requires no special equipment, no gym membership, or fancy gear. Just a pair of shoes and a willingness to move can transform the way you think and your body operates.

Until next week,

Kevin

✍️ Quote I’m reflecting upon

“Wisdom is simply the ability to take one’s own advice."

— Sam Harris

❤️ Things I’m enjoying

1. Note-taking app - Apple Notes. I recently switched back to the Notes app after using Notion for a few years. While there is serious room for improvement, the app’s simplicity and filing system make it easy to use.

2. Book - Poor Charlie’s Almanack: The Wit and Wisdom of Charles T. Munger. Charlie Munger was Warren Buffet’s investing partner at Berkshire Hathaway for many years. Warren is more well-known to the general public, but Charlie was the secret genius behind many of the group’s investment ideas.

3. Life hack - Take phone calls while walking. This is one of the easiest ways to increase your step count. No one said that you need to be sitting still to take a phone call. I find that my mind works more quickly and words flow more smoothly when I’m strolling about outside.