You may have noticed that one of the recurring themes in our newsletters for the past year — regardless of topic — is the concept of making health, wellness, and fitness less complicated. The idea of going “back to basics” and lowering the barrier to entry.
Today’s topic is no different.
Let’s get into something we all know how to do from the time we’re little. It’s free. It’s intuitive. It’s accessible. It’s one of the most natural forms of movement for the human body, but most Americans aren’t doing it nearly enough.
We’re talking, of course, about walking.
Our physiology is wired for a life of movement, but modern living has all but erased it. Walking fewer than 5,000 steps a day is considered sedentary — but that’s where millions of Americans land.
A number of factors have contributed to the lack of walking in the US, particularly the urban and suburban infrastructure as well as safety. But there’s good news yet… we’re getting better.
One of the few good things to come from the pandemic five years ago was the break from sedentary office jobs and an uptick in walking habits. Walking, in general, has increased in popularity since that time.
It’s even seeing a boom amongst the younger generations, particularly Gen Z and millennials, who have revitalized walking groups, transforming an activity traditionally associated with older demographics.
Walking is often underestimated or overlooked — but it's one of the most accessible, effective, and underrated tools in a fitness routine, as well as a trainer’s arsenal. Whether your clients are seasoned athletes, senior superstars, or just getting started, walking can support their goals in powerful ways.
The Benefits of Walking
Physical Health
Walking improves cardiovascular fitness, supports joint mobility, aids in weight management, and strengthens muscles — especially in the lower body and core when done with proper form. Brisk walking, like running, is also associated with a reduced risk of cardiovascular disease.
Mental Health
“Go outside and take a walk. Get some fresh air.” How often have you heard this? There’s a reason: There is significant scientific merit behind walking for mental health. It’s a major stress reliever and mood booster.
Recent research published just months ago in JAMA indicates that individuals who walk at least 7,000 steps per day experience a 31% lower risk of developing depression compared to those taking fewer steps. Another study showed that walking in nature led to decreased activity in brain regions associated with rumination.
Daily walks can reduce stress, improve mood, enhance cognitive function, and even support creativity. Walking outdoors, in particular, has been linked to reduced depressive symptoms and better mental well-being.
Accessibility & Inclusivity
Walking is almost universally accessible. It’s low-impact, requires no special equipment, and can be adapted to nearly any fitness level — making it an ideal entry point or recovery tool. The CDC highlights walking as a safe, effective physical activity suitable for people of all ages and abilities, helping close the activity gap for populations with limited access to structured fitness programs.
How Trainers Can Incorporate Walking
Start and End Strong
Use walking as a dynamic warm-up or a restorative cool-down. It’s a simple, effective way to gradually raise or lower heart rate, support joint mobility, and mentally ease clients into (or out of) a session.
Low-Impact, High-Value Cardio
For clients with joint concerns, recovering from injury, or new to regular movement, walking offers a joint-friendly alternative to more intense cardio. It’s also ideal for active recovery days.
Build Better Habits Together
Encourage daily walking goals — whether it’s 6,000 steps, a 15-minute walk, or laps around the block. Walking helps create consistency, improves NEAT (non-exercise activity thermogenesis), and reinforces the idea that movement doesn’t have to be complicated.
Turn It Into a Workout
Walking doesn’t have to mean “just a stroll.” Trainers can level it up with the following:
- Interval walking, alternating pace or incline
- Incline or hill walking, either on a treadmill or outdoors
- Weighted vest or ruck walking for added resistance
- Nordic walking for full-body engagement
Mindful & Social Walking
Suggest mindful walking for stress relief and mental clarity — especially in green spaces. Or spearhead group walks among your members, which are gaining momentum (see: the viral rise of “hot girl walks” and neighborhood walking clubs). Walking can build community, not just fitness.
Coaching Strategies for Walking
Coach Posture & Gait
One of the most crucial ways you can support your communities as they head out on their walking journey is to coach them on proper walking mechanics.
Proper walking posture is essential for maximizing the benefits of walking and preventing discomfort or injury. As a trainer, guiding your clients on correct walking mechanics can significantly enhance their overall experience and health outcomes.
Key cues to coach:
- Tall spine with head aligned over shoulders
- Engaged core to support the low back
- Relaxed shoulders to avoid tension
- Natural arm swing for balance and momentum
Why it matters: Poor posture while walking can contribute to neck, back, and shoulder pain, and even trigger sciatica and headaches.
Track Progress
Use metrics like steps, distance, pace, or duration. Encourage clients to use fitness trackers or apps to build momentum.
Make It Fun
Help clients stay engaged with playlists, podcasts, audiobooks, or scenic routes. A little variety goes a long way.
Walking Programs to Explore
For clients who want guided walking workouts, we recommend:
- Walk at Home by Leslie Sansone – A well-loved indoor walking program with workouts ranging from 1 to 5 miles.
- Kathy Smith’s 30-Minute Indoor Walk – A great low-impact option that’s easy to follow from home.
Bottom Line
Walking is more than just a warm-up or fallback — it’s a foundational movement pattern that supports health, consistency, and connection. With the right strategy, it can become one of the most effective tools in your training approach and a cornerstone for your fitness communities and members.
—-------------------------------Industry Happenings:
Upcoming Events:
- Florida Mania, May 1-4, 2025, Orlando, Florida
- Sibec Americas, May 12-15, 2025, Orlando, Florida
- Miami Fit Expo, May 24, 2025, Miami, Florida
- Beyond Activ World, June 4-5, 2025, Raffles City, Singapore
- Perform Better! 3-Day Functional Training Summit, June 12-14, 2025, Chicago Illinois
- The Fit Expo, August 2-3, 2025, Anaheim, California
- canfitpro, August 15-16, 2025, Toronto, Canada
- Annual Wellness Summit, August 18-21, 2025, Austin, Texas
Upcoming Workshops in April & May:
- 20+ workshops from Oxygen Advantage
- 20+ workshops from Peak Pilates
- 20+ workshops from Spinning®
- 16 workshops from TRX®
- 12 workshops from Exos
- 6 workshops from CFSC
- 2 workshops from Gray Institute
- 2 workshops from Power Plate
- 2 workshops from Nordic Flow Academy
- 1 workshop from Eleiko
Industry News:
- ClassPass announces the best workout studios & instructors of 2024.
- Hyrox & Centr launch a high-performance turf designed to deliver optimal conditions for sled pushes and pulls.
- Wellhub and Urban Sports Club join forces to meet demand for corporate wellbeing benefits in Europe.
- ABC Fitness and MyFitnessPal announces a partnership to integrate holistic health tracking for gym members and coaching clients.
- Barre3 acquires Studio Barre.
- Headspace announces partnership with the U.S. Navy.
Thanks for Reading!
This newsletter was brought to you by Kathie Davis, Peter Davis, Ravi Sharma, Dominique Astorino, and the Inspire360 team.
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A Note from Peter & Kathie
The industry is changing rapidly and we are here to help you sift through all the noise and get to the good stuff. Every month, we'll bring you trending topics and the inside scoop that we believe is paramount for fitness professionals to know.
Keep Inspiring,
Peter & Kathie Davis
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