Episode 32: Walking - when did it get to be so confusing?

Has anyone else noticed how walking has become confusing? I mean, there used to be one kind of walk: you put on your sneakers and moved your body forward. Maybe you talked to a friend or dodged a squirrel—simple stuff. But now? We've got weighted vests, interval protocols, step trackers, fancy footwear, posture adjustments, and hashtags for different kinds of walking styles. Nordic walking, silent walking, hot girl walking, Japanese interval walking—it’s an actual buffet of gait. 

I first realized how deep the rabbit hole went when I saw someone rucking up a hill with a backpack that looked like it held bricks. Meanwhile, another friend was counting her steps post-dinner to balance her blood sugar. And then, of course, there’s the friend who swears by slow, mindful walks through the park barefoot to “sync with the earth’s vibration.” 

So with all these styles swirling around like a fitness carousel, how do you decide what’s right for you—especially if you're an older adult trying to stay active without getting injured or overwhelmed? 

Let’s break down some of the most talked-about walking styles: 

a. Rucking 

Rucking is essentially walking with a weighted backpack or vest, originally inspired by military training. Think of it as walking... but with a challenge on your back. 

b. Japanese Interval Walking 

This method, developed by researchers in Japan, involves alternating three minutes of brisk walking with three minutes at a slower pace—repeated for about 30 minutes. 

c. Post-Meal Leisure Walking 

This style embraces a gentle 10–15-minute walk within 30 minutes of eating, designed to aid digestion and blood sugar control. 

d. Pyramid Walking 

This technique gradually builds intensity, peaks, and then tapers down—much like a workout pyramid. 

There’s no gold medal for walking the “right” way. You don’t win a prize for reaching 10,000 steps at a perfect heart rate. You win by showing up. By doing what’s sustainable for you. By protecting your joints, sparking joy, and making movement part of your life—not just your routine. 

If rucking makes you feel strong, do it. If you love those quiet post-dinner walks while the sky turns pink, beautiful. If you prefer circling your neighborhood chatting with a friend? That counts too. 

So, has walking gotten confusing? A little. But with all the variations out there, it also means you’ve got more tools to customize your movement, support your health, and keep your body strong. 

Take the walk that calls to you—and don’t be afraid to wander into new territory now and then. Your feet—and your heart—will thank you for it. 

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