| Hey there, You don't need to do cardio to lose weight. But you should still do cardio because it's great for your health. And that doesn't mean you have to do "cardio workouts," by the way—going for a walk is indeed exercising, and it's not a waste of time. According to scientists at Semnan University of Medical Sciences who analyzed the results of seven studies involving 28,141 participants, all-cause mortality (death from all causes) dropped about 12% for every 1,000 steps people took every day. When the researchers compared the people with the highest and lowest daily step counts, they found that walking 16,000 steps per day was associated with a 66% reduction in all-cause mortality compared to walking just 2,700 steps per day. So, while the popular target of 10,000 steps per day is more of a marketing message than an evidence-based prescription, it does represent about 5 miles and 1.5 hours of strolling, which is enough to: - Reduce the risk of disease
- Burn a significant amount of calories (300-to-400 for most people)
And if you want more bounce for the ounce, take "nature walks" in a nearby park or trail whenever possible. Research shows this can be particularly effective at alleviating depression, improving mental health, function, and well-being, and reducing feelings of fatigue and stress. Also: If you want to learn more about the simple science of getting fitter, leaner, and stronger, you want to check out my bestselling fitness books. They've sold over 2 million copies, received over 15,000 5-star reviews, and helped tens of thousands of men and women of all ages and abilities get into the best shape of their life. Take this quick 60-second quiz to see which book and program is right for you: ⇒ https://legionathletics.com/book-quiz/ Go for it! Mike | 
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