Chapter 1
The magic of daily steps
Chapter 2
Building strength without the hype
Chapter 3
The underrated power of zone two
Chapter 4
Sleep as the ultimate performance enhancer
Chapter 5
Nutrition beyond the calorie counting
Chapter 6
Hydration and the mineral balance
Ch 1 · The magic of daily steps
coach Brain Benefits of Walking
A simple walk can make your brain grow To keep your memories in a steady flow
Glossary
pedometer (noun)
An instrument for estimating the distance traveled on foot by recording the number of steps taken. In 1965, the Japanese company Yamasa released a commercial pedometer called Manpo-kei to promote walking.
An instrument for estimating the distance traveled on foot by recording the number of steps taken. In 1965, the Japanese company Yamasa released a commercial pedometer called Manpo-kei to promote walking.
Fun Fact
NEAT energy: Fidgeting while sitting can burn up to 350 extra calories per day compared to sitting completely still.
Quiz
In what year was the Japanese 'Manpo-kei' step counter released, popularizing the 10,000-step goal?
Quiz
Which specific region of the brain, responsible for memory, grows in size due to regular aerobic walking?
Quiz
Which glucose transporter protein is stimulated in muscles during short physical movement breaks?
Quiz
Which medical institution did Dr. James Levine work for when he pioneered research into NEAT in 1999?
Quiz
According to a 2019 Harvard Medical School study, at approximately what daily step range do mortality benefits begin to level off?
Quiz
What is the name of the protein, boosted by walking, that acts like a 'fertilizer' for growing new brain cells?