Commandment 4
 
MOVE

Why Movement Matters More Than You Think

 

When most guys over 40 hear “cardio,” they picture gasping through an hour on the treadmill or pounding the pavement until their knees ache.

But here’s the truth: You don’t need to train like a marathon runner to get all the benefits of movement.

 

In fact, for men over 40—especially those with back or joint issues—light, consistent movement can do more for your health and fat loss than high-intensity cardio sessions a few times a week.

 

Your 20-year-old brain might say, “Go hard or go home.”

But your body knows better.

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The smarter play is moving often, at a level your body can recover from daily.

 

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Why Walking Wins

 

Walking is low-impact, joint-friendly, and can be done anywhere. But the real power of walking for men over 40 is in frequency and timing—especially right after meals.

 

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The Post-Meal Advantage

 

Research shows that even 10 minutes of slow walking after a meal:

• Improves blood sugar control

• Lowers insulin spikes

• Boosts digestion

• Improves nutrient uptake

• Burns more calories over the course of the day

 

Here’s the kicker—three 10-minute walks (after each main meal) can outperform a couple of “big” cardio sessions each week in terms of metabolic health, fat loss, and energy stability.

 

This is because walking after meals attacks the problem at the source—keeping your blood sugar steady in real time—rather than trying to “burn it off later.”

 

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Best Practices for Moving More

 

The ideal mix for men over 40:

• Walk or do light activity after each meal

• Add 2–3 light to moderate cardio sessions each week for heart health and stamina

• Keep sessions joint-friendly: cycling, swimming, incline treadmill walking, or low-impact circuit training

 

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Walking vs. Running on the Treadmill

 

Running can be effective—but for many men over 40, it’s also a fast track to knee, hip, or back pain.

 

A better approach: Incline treadmill walking at a moderate pace.

• Incline challenges your heart and lungs more than flat walking

• Burns more calories without the pounding

• Builds glute and hamstring strength for better posture and back health

 

Example: 15–20 minutes at 3–3.5 mph, 6–10% incline.

 

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The 10 Strong Way: Progress Over Perfection

 

You don’t need to become a cardio junkie. You just need to move—every single day. Small, consistent steps beat occasional hero workouts every time.