Personal trainer reveals one free exercise Aussies should do daily: 'Shockingly effective'

When it comes to health and fitness, most people overcomplicate things, but in reality, there's one thing you can do today (and every day) that will help improve your health. And, better yet, it's free.

Jono Castano, who has worked with celebrities like Rita Ora and Rebel Wilson, explains to Yahoo Lifestyle why walking is the best thing people can do for their general health and body goals. "Walking is not a downgrade," he says. "It's not 'just walking', it's a legitimate tool for fat loss, mental clarity, hormone regulation, recovery and longevity."

He adds, "It’s also often the first step (literally) in building discipline and changing your lifestyle—without the pressure of a full fitness overhaul."

Why is walking the best daily activity for your health?

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Jono, who owns ACERO gym, explains why walking is the best place to start for everyone looking to get a little healthier, saying "[It] is the most underrated form of movement — it’s low-impact, free, sustainable, and shockingly effective for fat loss, mental health, digestion, and cardiovascular health.

"Unlike intense workouts, it doesn’t spike cortisol [the stress hormone] or require recovery days, so you can do it consistently without burnout."

How many steps should you do every day?

We've all heard about the importance of getting 10,000 steps a day, but did you know this number was chosen for marketing rather than based on real evidence? The campaign was created by Yamasa to sell pedometers and kicked off ahead of the 1964 Tokyo Olympics. The 10,000 number was chosen simply because the Japanese character for the number resembles a person walking – cute, right? But not all that scientific.

Jono says there is a sweet spot if you're aiming for general health, "If you’re aiming to stay healthy, getting in around 7,000 to 10,000 steps a day is a great goal. You’ve probably heard the 10,000 steps thing thrown around a lot, but studies actually show that benefits like better heart health, blood sugar control, and overall longevity start showing up around 7,000 steps.

"Staying in that range regularly is a solid way to look after your health and avoid a bunch of lifestyle related issues."

Some of the risk factors from lack of physical activity include cardiovascular disease, type 2 diabetes, osteoporosis, and dementia. Physical activity also reduces other risk factors like being overweight or obese, high blood pressure and high cholesterol. It can also halt the progression of several conditions or the onset of diseases and complications.

For someone who is very sedentary, Jono says it's better to start at 3,000 to 5,000 steps, and then slowly increase your daily steps by 500-1000 every week.

"It keeps things doable, helps build the habit, and makes it way more likely you’ll stick with it long-term," Jono says.

However, if you're focused on fat loss, you might want to increase your daily steps a little more to see a change.

"When it comes to fat loss, bumping up your daily steps can really help," Jono explains. "Shooting for 12,000 to 15,000 steps a day boosts how many calories you burn without needing to add a ton of extra workouts. Plus, it’s gentle on the body and can actually help with recovery and managing stress – two things that are super helpful when you’re trying to drop body fat.

How to get more steps into your day

Jono recommends some simple tips for ensuring your walk more in a day such as:

• Park further away from your destination so you're forced to get a few extra steps.

• Taking phone calls while walking.

• If you have access to a treadmill at home or at the gym, catch up on your favourite TV shows while walking.

• Use a smaller water bottle so you have to get up to fill it up more often.

• Add a short 10-15 minute walk after meals.

• Schedule a daily 'walk and think' break.

When is the best time to walk?

Jono says that when it comes to when you should walk, "The best time is the time you'll actually do it". However, he adds that there are some extra benefits that you might reap during different times of the day.

"Morning walks, especially fasted, are great for fat metabolism and setting your circadian rhythm," Jono explains.

He adds that post-meal walks can "help regulate blood sugar and digestion," while evening walks can "reduce stress and improve sleep".

"Bottom line: the best time = the time that fits into your life," the personal trainer says.

Why is walking so important for women?

While walking is important for everyone, Jono says that women may see "more noticeable results in energy, digestion, and bloating reduction due to hormonal factors".

"Women also tend to handle lower-intensity movement better during certain phases of their cycle, making walking ideal," he says, adding, "The key difference isn’t in walking’s effectiveness, but how well it fits into a sustainable routine, especially with busy schedules and stress."

Does increased walking speed and higher elevation lead to more benefits?

You might be thinking if getting steps is so important, why not run and get those steps faster? But the key here is that running takes a toll on the body that walking does not.

So, while speed can help, it's not the be-all and end-all.

Jono says speed matters "to a point", explaining, "A brisk pace (where you can still talk but not sing) is ideal for heart health and fat burning," but "consistency is more important than speed".

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"Even slower walks throughout the day still count and support metabolism."

He also shares that flat walks and walks with more elevation have their place too.

"Both are great, but elevation adds resistance, which can raise your heart rate and engage your glutes and legs more," Jono says. "Flat walks are great for longer durations and recovery. Inclines add intensity, even if you walk slower.

"Use both depending on your energy level and goals."

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