Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

What Walking 7000 Steps a Day Actually Does for Your Body

10 snips

Aug 5, 2025

Walking is more than just a leisurely activity; it's a powerhouse for health! Taking 7,000 steps daily can improve longevity and lower disease risk. Post-meal walks help reduce blood sugar spikes, while morning strolls can keep high glucose levels in check. Discover how brisk walking and uphill treks amplify benefits, and learn techniques like hypoxia training for enhanced results. Interestingly, even backward walking strengthens joints! Leave distractions behind to fully embrace the experience and find relief from stress.

Ask episode

AI Snips

Chapters

Transcript

Episode notes

INSIGHT

Steps and Health Thresholds

Walking fewer than 2,000 steps daily raises disease risk significantly.
Surpassing 7,000 steps daily notably improves health and longevity.

ADVICE

Walk After Meals and Mornings

Walk after meals to help burn off extra sugar you consumed.
Morning walks lower high blood glucose and prevent fat conversion.

INSIGHT

Walking's Multifaceted Benefits

Walking activates muscles and alleviates depression with low stress and good oxygen.
It lowers blood pressure and targets visceral belly fat but increases muscle, so focus on waist measurement.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Research has shown that taking fewer than 2,000 steps daily increases disease rates. Anything over 4500 steps shows cardiovascular benefits, and taking more than 7000 steps daily significantly improves your health, including longevity.

Walking after a meal can help eliminate any extra sugar you consume. If you wake up with high blood glucose, a morning walk can help lower it and prevent it from being converted into fat.

Walking activates your muscles and can improve mood issues like depression. It lowers high blood pressure and can boost weight loss, especially visceral fat loss. Walking while fasting can significantly improve fasting benefits. Walking briskly and walking uphill enhances the benefits of walking.

A 2017 Japanese study found that 3 minutes of fast-paced walking followed by 3 minutes of regular walking significantly affected blood pressure levels and leg strength. Repeating this cycle 5 times was more beneficial than 1.5 to 2 hours of walking.

For more walking benefits, try backward walking! It strengthens the knees, ankles, and hips. Nasal breathing while walking can increase CO2, which makes oxygen more efficient in your blood.

Walking can reduce cortisol naturally, helping to relieve stress. Leave your phone and music at home, and focus on the sights, sounds, and smells during your walk.

Another way to increase the benefits of walking is with hypoxia training. To do this, inhale for 3 steps and exhale for 4 steps. You can also try holding your breath for 5 to 10 seconds, every few minutes. Hypoxia training can trigger genes that can strengthen your body, decrease inflammation, and improve recovery.

Avoid the following mistakes while walking:

•Leaning too far forward •Wearing uncomfortable shoes•Poor timing •Overtraining

Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.