In a world driven by the relentless pursuit of fitness trends and complex workout routines, sometimes all we need is a simple yet effective approach to staying active and healthy. Enter the 12-3-30 walking method, a game-changing exercise routine that has taken the world by storm. Get ready to lace up your sneakers and learn more about 12-3-30 and the overall benefits that walking has on your mental and physical health.
What is the 12-3-30 Walking Method?
The 12-3-30 workout is a low-impact but mighty cardio routine that zeroes in on your posterior chain muscles – think glutes, hamstrings, lower back, and calf muscles. To do this workout you will need a treadmill that is set to an incline of 12, a speed of 3, for 30 minutes. Remember not to grip those handrails to improve your posture and get the most out of this short workout.
Advantages of 12-3-30
In comparison with other fitness trends like the 75 Day Hard Challenge, the 12-3-30 workout is simple and straightforward. It has been going viral on Tik Tok for the past few years with many success stories from multiple influencers, amassing billions of views. For example, beauty influencer Lauren Giraldo (has a following of 590,000+) shared on TikTok her impressive weight transformation thanks to the 12-3-30, which has garnered 13.4 million views. She shared she successfully lost 30 pounds and kept the weight off for two years by doing the 12-3-30 every day. Many YouTubers have shared their results from doing the 12-3-30 overtime, some losing anywhere from 15 to 50 pounds (depending on their dedication).
While the 12-3-30 method offers an excellent approach to incorporate walking into your routine, stepping outdoors for a walk remains a highly favorable alternative.
Walking is one of the most powerful ways to maintain a healthy weight, increase cardiovascular fitness, strengthen bones, and more. Health experts say the key is to aim to walk for at least 30 minutes per day.
- It improves mood and enhances creativity – Research shows that just 10 minutes of walking can lift your mood, especially walking through greenery. A 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition says that walking can spark creativity.
- It helps to burn calories and maintain a healthy weight – Walking increases your metabolism by burning extra calories and preventing muscle loss. To up your calorie burn, plan walking routes that include hills and alternate between speed walking and a slower pace.
- Reduces the risk of chronic diseases – Walking can reduce risks for a variety of chronic diseases including obesity, sleep apnea, gastroesophageal reflux disease (GERD), major depressive disorder, hypertension, and diabetes. The American Diabetes Association recommends walking to lower blood sugar levels and to reduce risks for type 2 diabetes.
- Reduces stress – Walking reduces the stress hormone cortisol, especially walking in nature because it decreases activity in brain regions that involve stress processing.
- Improves heart health – Walking lowers blood pressure which improves your overall heart health.
- Improves sleep – Physical activity naturally boosts the effects of the sleep hormone melatonin.
- Alleviates joint paint – Walking increases blood flow to tense areas and helps strengthen the muscles around joints, improving your range of motion and mobility.
- Stimulates the digestive system – Walking regularlycan improve bowel movements which assist in keeping your digestive system strong.
- Boosts brainpower – One studyreveals brain scans of people who walked for one hour three times a week. It revealed the decision-making areas of the brain work more efficiently compared to those who attended education seminars.
- Helps protect bones – Walking works directly on the bones in your legs, hips, and lower spine to slow density loss.
The 12-3-30 technique has captured the hearts – and strides – of countless individuals. From the treadmill to TikTok and YouTube, it has amassed a following that testifies to its transformative power. Walking plays a great role in offering a wealth of benefits. It uplifts your mood, torches calories, strengthens your heart, and nurtures your bones. Remember that each step you take is a stride toward a healthier future.
