Why Frequent Walks Might Be More Powerful Than a Workout

We all know movement is good for us—but what if how often you move matters more than how much?

In a powerful conversation with Dr. Andrew Huberman, metabolic health expert Dr. Casey Means breaks down what the latest science reveals about walking, blood sugar, longevity—and why quick bursts of movement might be the health upgrade we’re all missing.

Walking Isn’t Just Good for You—It’s Lifesaving

In a long-term study published in JAMA, researchers followed over 6,000 people for more than a decade. Those who walked at least 7,000 steps a day had a 70% lower risk of death compared to those who walked less. People who hit 8,000 to 12,000 steps had 50–65% lower mortality risk.

But here’s where it gets interesting: The benefit wasn’t just about the number of steps—it was about what the steps were doing to the body.

The Secret Behind the Steps: Muscle Contraction

According to Dr. Means, walking is just one way to activate what really matters: your muscles.

Each time your muscles contract—even with light movement—they send signals to pull glucose from the bloodstream and use it for energy. This keeps blood sugar balanced, reduces inflammation, and improves insulin sensitivity.

So whether you’re walking, stretching, cleaning, or dancing in your kitchen—muscle contraction is medicine. And your body thrives when that medicine is delivered regularly throughout the day.

Why Timing Matters (Especially After You Eat)

One of the most effective times to engage your muscles? Right after a meal.

Taking a 10-minute walk after eating can help flatten blood sugar spikes and reduce the metabolic strain of digestion—especially after carb-heavy meals. Even light activity, like pacing or gentle movement, improves glucose uptake and insulin response.

It’s a small change with a big payoff. In fact, some research shows post-meal movement may be even more effective than a longer workout done hours later.

Movement > Exercise

This isn’t about replacing workouts. It’s about rethinking the role of movement in daily life.

While one gym session is great, it doesn’t offset the damage of sitting for 8+ hours. In contrast, frequent low-effort movement throughout the day keeps your muscles working and your metabolism active.

That’s exactly what people in the world’s longest-living regions (like the Blue Zones) do—they move constantly. Not intensely. Just consistently.

How to Build Smart Movement Into Your Day

You don’t need to overhaul your routine—just shift your approach.

• Walk after meals (even 10 minutes makes a big difference)

• Move every 30–60 minutes—stand, stretch, pace, dance clean

• Take walking meetings or phone calls

• Sneak in a dance party while cooking or waiting for the kettle to boil

The goal isn’t perfection—it’s consistency. Your body doesn’t need more pressure. It just needs more motion.

Want to learn more? Watch the full interview here.