#14: Walk more

Hi!

Movement is medicine. This week, we’re exploring how a simple walk can deliver big health benefits — from cutting disease risk to boosting mental well-being. 

Plus:

• How a forty-something CEO stays fitter than in his twenties

• New product drops for tech geeks, biohackers and longevity seekers, and gorpcore lovers

Let’s go!

- Ash Read and Joe Niehaus

Don’t underestimate the power of a daily walk

Every step counts. Walking more delivers major health benefits — and you don’t need to hit 10K steps to reap the rewards.

Wearable data from over 6K participants revealed significant links between daily step counts and lowered disease risk. Individuals exceeding 8,200 steps per day were less likely to be obese, experience sleep apnea, or suffer from major depressive disorder.

But 8,200 isn’t the “magic” number: 

• Start small, win big: Just over 2,300 steps a day can start to lower the risk of cardiovascular diseases

• Double down: Hitting at least 4,000 steps daily reduces the risk of dying from any cause

• Mental uplift: 75 minutes of brisk walking weekly — just half the recommended physical activity level — cuts depression risks by 18% compared to the inactive

Moving more doesn’t have to be complex:

• Hit refresh — Ditch desk-bound Zoom calls in favor of more movement — it boosts creativity

• Up your speed — Higher step intensity (faster paces) is associated with greater reductions in risk across all health outcomes

• Add weight — Generally, rucking burns 2x to 3x more calories than walking

• Chill out — Had a long day? Take a 10 minute brisk walk to boost your mood 

• Stretch your legs — Break up long periods of sitting with 5 minutes of walking, it can significantly lower blood sugar and blood pressure 

• Take the stairs — Lift or stairs? Choosing the stairs will help your heart

The bottom line: There’s no strict target. Whether it's a quick stroll around the block or a vigorous trek through your local park, every step counts. 

My Health Stack by Jim Huether

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Jim Huether. He’s the chief executive officer of recovery technology brand Hyperice.

Huether has worked in performance optimization for almost 20 years, including a decade at Hyperice. Previously, he led marketing at football equipment company Xenith and strategy at the Sports Concussion Institute.

Huether — now in his forties — says he's in better shape than his twenties. Here’s how he’s achieved it…

How I train at home:

• Frame Pilates Reformer: “It’s been game-changing. I think I’m in the best shape I’ve been in since I was in my twenties and I’m in my early forties now. So it’s been a game-changer. I just have a lot more energy.”

• Peloton: “I [ride] every morning and I’ve been consistent for maybe five or six years.”

How I take care of my body:

• Hyperice Normatec 3 Legs: “I use these post-run and pre-workout for recovery and body maintenance. It helps to enhance circulation and get the blood flow moving.”

• Hyperice Venom 2 Back: “It really helps with range, motion and flexibility and also reduces pain and tension.”

• Whoop: “Whoop is doing some really innovative stuff with wearable technology. I love their user interface and the way they communicate — it’s really engaging and you learn a lot about your sleep and habits.”

My home-wellness routines:

• AG1: “From a nutrition perspective, it’s the go-to.”

• Hai: “It’s a smart shower head that has infusions that you put inside of it. Some of them are energy boosting, some help you sleep.”

• Plunge: “Plunge [is] another company that’s on fire right now, they’re crushing it.”

When I need something “extra:”

• MyoDetox Physical Therapy: “It’s a really forward-thinking approach to physical therapy and rehab and it’s centered in movement and range of motion.”

• Pause Wellness Studio: “They’ve done a really good job. There’s float tanks, Hyperice technologies, IV drips, [and more].”

Check out more from Jim Huether here.

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Just dropped: ChatGPT sunglasses from Eddie Bauer

Outdoor gear brand Eddie Bauer has teamed up with Lucyd, a technology company making the world’s first eyewear that incorporates ChatGPT. The collection has several styles of sunglasses and prescription lenses.

The Lucyd app allows users to tap into the functionality of ChatGPT through physical smart glasses. The Eddie Bauer collection can play music, take calls, and communicate with AI through its 100-foot Bluetooth and ultra-clear microphones. Shop the collection here.

More drops perfect for:

• Biohackers. Nutrition brand Elo announced a new protein powder with glucagon-like peptide 1 (GLP-1), a hormone that is known to encourage weight loss. See more details here.

• Luxury loving athletes. Luxury fashion house LOEWE and On Running just came out with the LOEWE x On capsule. It consists of a range of limited-edition sneakers, apparel, and accessories. Shop men’s. Shop women’s.

• Quick-and-easy meals. Plant-based food brand ZENB just launched a line of at-home craft ramen. All three flavors are gluten-free and have 18 grams of protein, ready in five minutes. Get a variety pack here.

• Gorpcore junkies. Salomon has released a new pack of three colorful unisex sneakers. The Acs + Heritage Pack harkens back to the brand’s winter sports roots. Find them here.

• Testing your age. Anti-aging supplements startup NOVOS just made a free biological age test available through its NOVOS Life app. The questionnaire uses “explainable artificial intelligence” methods based on data from almost 50K people to give you results. Download for iPhone. Download for Android.

• Fish-oil skeptics. Plant-based nutrition company MegaFood developed a new omega supplement that uses Ahiflower and Algae oil instead of fish oil, which is potentially linked to heart risk. Find the details here.

• Inspiration-seeking runners. 70 years ago yesterday (May 29th, 1954), Diane Leather became the first woman to run a sub-5 minute mile. To honor this groundbreaking achievement, Tracksmith has released a collection inspired by Leather. Shop here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.