Welcome back to Get Fit Guy.

I'm your host, Dr. Jonathan Sue.

Every week, I'll share science-backed tips to help you get fit, stay fit, and optimize performance.

What do you think is the most popular form of aerobic exercise among adults in the United States?

If you guessed walking, you nailed it.

According to the Centers for Disease Control and Prevention, nearly half of the U.S. population

use walking for exercise as part of a physically active lifestyle.

And it makes sense.

Walking is an easy and enjoyable form of exercise that doesn't require

any special equipment or training. If you've got kids like me, you'll also love the fact that

walking is completely free. It won't cost you a dime to bring the family along. But what

excites me even more about walking as a form of exercise are the numerous well-researched

health benefits, such as increased heart and lung fitness, reduced risk of heart disease,

stroke and cancer, improved management of high blood pressure, high cholesterol, and diabetes,

stronger bones and improved balance, increased muscle strength and endurance,

reduced body fat, protection against dementia, depression, and even erectile dysfunction.

Does that sound too good to be true?

Can a leisurely stroll really be enough to receive all the health benefits just mentioned?

According to Dr. Paul Williams, an exercise scientist at Lawrence Berkeley Laboratory

in California, we as Americans have been given a false sense that a stroll through the neighborhood

is all that's needed to stay healthy.

His research shows that to get the most health benefits from walking,

...