Why Getting Your Steps In Outside the Gym Improves Your Health

Why Getting Your Steps In Outside the Gym Is a Improves Your Health

At BMF Training, we love lifting heavy, sprinting hard, and pushing limits in the gym. But one of the most underrated tools for improving your overall health, body composition, and recovery?
Walking and daily movement outside of your workout.

Yes—getting your steps in matters, and science backs it up.

🧠 Your Body Was Built to Move—Often

Even if you train 3–5x per week, that only adds up to a few hours. The other 23 hours of your day? That’s where daily movement, or NEAT (Non-Exercise Activity Thermogenesis), comes in. NEAT includes everything from walking to doing chores—and it can have a major impact on:

• Calorie expenditure

• Metabolism

• Cardiovascular health

• Mental well-being

👉 A 2015 study published in the American Journal of Clinical Nutrition showed that higher levels of NEAT were strongly associated with lower risks of weight gain and obesity.

🔬 The Science: Why Steps Matter

• Improved Fat Loss: A study in Obesity (2008) found that people who maintained fat loss long-term averaged 11,000–12,000 steps per day, highlighting the link between movement and maintaining results.

• Better Heart Health: Research in the Journal of the American College of Cardiology (2023) found that walking at least 7,000 steps per day was linked to a 50-70% lower risk of cardiovascular death.

• Improved Longevity: A 2021 meta-analysis in JAMA Network Open found that just 7,000 steps per day was associated with a significant reduction in all-cause mortality, especially in adults over 40.

• Enhanced Recovery & Stress Relief: Walking increases circulation and stimulates your parasympathetic nervous system. Studies show even 10–15 minutes of low-intensity walking post-workout can reduce cortisol and speed up muscle recovery.

💡 Real-Life Benefits of Daily Steps

✅ Burn More Calories Without Extra Fatigue
✅ Recover Faster Between Training Sessions
✅ Reduce Daily Stress & Lower Cortisol
✅ Improve Sleep, Digestion, & Mood
✅ Support Long-Term Fat Loss & Health Goals

🧭 How Many Steps Should You Aim For?

You’ve probably heard “10,000 steps a day.” While that’s a good benchmark, research shows benefits start as low as 7,000. What matters most is increasing your average over time.

🎯 General Goal: 7,000–10,000+ steps per day

If you’re at 3,000/day now, aim for 5,000. It’s about progress, not perfection.

✅ Easy Ways to Track Your Steps

• Smartwatches (Apple, Garmin, Whoop, Fitbit, etc.)
  Automatically track and sync to your phone.

• Phone Apps (Apple Health, Google Fit, Pacer)
  Your smartphone likely already counts your steps!

• Step Challenges or Daily Reminders
  Use a whiteboard, post-it, or habit tracker to keep moving top of mind.

🚶‍♀️ Simple Ways to Get More Steps Today

• 10-minute walks after meals (3x/day = ~3,000 steps)

• Park farther away from stores or your gym

• Take walking phone calls or “walking meetings”

• Use the stairs when you can

• Do a short walk in the morning sunlight for bonus circadian rhythm benefits

🏋️‍♂️ Gym Work + Daily Movement = Total Health

Your workouts build strength, power, and athleticism.
Your daily movement supports fat loss, longevity, recovery, and energy.

This is why at BMF Training, we coach clients to train smart—and move more throughout the day.

💬 Want Help Building a Program That Works Outside the Gym?

At BMF Training, we coach more than just workouts—we help you create habits for life. That includes programming, recovery, and lifestyle practices like daily movement.

👉 Apply for online or in-person coaching here: bmf-training.com/contact

Let’s build a plan that supports your health every hour of the day—not just during training.