Walking, one of the simplest and most accessible forms of exercise, is increasingly being recognised as a powerful indicator of overall health. Dubbed the "sixth vital sign" by medical professionals, walking goes beyond being a mere mode of transport. It reflects how well our bodies function, and even subtle changes in gait can reveal underlying health conditions. This blog explores why walking is a cornerstone of physical well-being and how to make the most of it to enhance your health.

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Why Walking is a Vital Health Indicator

Walking requires the harmonious interaction of multiple systems in the body, including the cardiovascular, muscular, skeletal, and nervous systems. Consequently, disruptions in walking ability can signal potential health issues.

Gait Speed: A Window into Your Health

Gait speed—or the pace at which an individual walks—is a crucial metric often used in medical assessments. Research suggests that slower walking speeds are linked to a higher risk of chronic diseases such as cardiovascular problems, diabetes, and even early mortality. A 2019 study published in The Journal of the American Medical Association (JAMA) found that faster walkers tended to live longer. Specifically, individuals who walked at speeds of 1 metre per second (roughly 3.6 km/h or 2.2 mph) or faster had a markedly higher survival rate compared to those with slower paces.

Why is this the case? Walking speed reflects the efficiency of multiple organ systems:

• Musculoskeletal Strength: A faster gait requires strong muscles and healthy joints, particularly in the legs and core.
• Cardiovascular Fitness: The ability to sustain a brisk pace indicates efficient blood flow, a healthy heart, and oxygen delivery to tissues.
• Neurological Function: Gait relies on coordination, balance, and motor control, all of which depend on a healthy nervous system.

Walking Speed as a Predictor of Disease

Gait speed is increasingly used in clinical settings as a diagnostic tool to predict chronic diseases and other health outcomes:

1. Cardiovascular Diseases: Slow walking speeds are often linked to higher risks of heart disease and stroke. A 2018 study published in The European Heart Journal found that individuals who walked at slower paces were twice as likely to develop heart-related issues compared to brisk walkers.

2. Cognitive Decline and Dementia: Research indicates a link between slower gait speed and the onset of dementia. A study from the University of Pittsburgh observed that changes in gait speed over time could predict cognitive decline, particularly in older adults. Walking slower may indicate reduced communication between the brain and muscles—a hallmark of neurological deterioration.

3. Post-Surgical Recovery and Frailty: Doctors often assess gait speed in older patients to gauge their recovery potential after surgery. Frail individuals with slower gait speeds tend to have longer hospital stays and higher complication rates.

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The Health Benefits of Walking

Walking offers a multitude of physical and mental health benefits. It’s low-impact, requires no special equipment, and can be tailored to suit any fitness level.

1. Cardiovascular Health

Studies show that walking briskly for at least 30 minutes five days a week can significantly improve heart health by reducing blood pressure, lowering cholesterol, and increasing circulation. The British Heart Foundation endorses walking as a powerful preventive measure against heart disease.

2. Joint and Muscle Health

Walking helps maintain joint mobility, particularly in the knees and hips. It also strengthens leg muscles, which are crucial for overall stability and mobility. For those with arthritis or joint pain, walking can alleviate stiffness and improve range of motion when done regularly and at a moderate intensity.

3. Mental Well-Being

Walking has profound mental health benefits, reducing stress, anxiety, and depression. Engaging in outdoor walks, particularly in green spaces, has been shown to enhance mood, boost creativity, and improve cognitive function.

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How to Improve Your Walking Technique

To reap the full benefits of walking, focusing on proper technique is essential. Walking effectively isn’t just about moving forward; it’s about engaging the body in a balanced and efficient way.

1. Maintain Good Posture

• Keep your head up and look forward, not at the ground.
• Relax your shoulders and swing your arms naturally.
• Engage your core to keep your torso stable.

2. Step Efficiently

• Land softly on your heel and roll through to your toes.
• Avoid overstriding, which can lead to unnecessary stress on your joints.

3. Find Your Optimal Pace

For health benefits, aim for a brisk pace that allows you to talk but makes singing difficult. A walking speed of 3–4 miles per hour is often recommended for cardiovascular benefits, but this can vary depending on fitness levels.

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Complementing Walking with Other Exercises

While walking is an excellent standalone activity, combining it with other forms of exercise can amplify its benefits.

Strength Training

Incorporating resistance exercises, such as weightlifting, can strengthen muscles that support walking mechanics. Stronger muscles help maintain balance and prevent injuries.

Flexibility and Balance Exercises

Practices like yoga and tai chi can improve flexibility and balance, making walking more efficient and reducing the risk of falls.

Interval Training

For advanced walkers, interval training—alternating between fast and slow paces—can elevate cardiovascular fitness and calorie burn.

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Making Walking a Daily Habit

Integrating walking into your routine can be simple and enjoyable. Here are some practical tips:

• Walk to Work or Errands: Replace short car trips with a walk whenever possible.
• Take Walk Breaks: Incorporate short walks during work breaks to reduce sedentary time.
• Explore Nature: Plan hikes or scenic walks to make the activity more engaging and relaxing.
• Use Technology: Fitness trackers can monitor your steps, speed, and distance, helping you stay motivated.

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Conclusion: Walking for a Healthier Life

Walking’s designation as the "sixth vital sign" highlights its importance not just as an activity, but as a diagnostic tool for overall health. By paying attention to walking speed, technique, and incorporating it into daily life, you can take significant strides towards improving your well-being.

Whether you’re looking to prevent chronic diseases, boost mental health, or simply stay active, walking is a powerful and accessible tool for everyone. So, lace up your walking shoes and let your next steps lead you towards a healthier future.

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References

1. Studenski, S., et al. (2011). "Gait Speed and Survival in Older Adults." JAMA Network Open. Link
2. Fritz, S., & Lusardi, M. (2009). "White Paper: Walking Speed – The Sixth Vital Sign." Journal of Geriatric Physical Therapy. Link
3. British Heart Foundation. "The Benefits of Walking for Heart Health." Link
4. Dumurgier, J., et al. (2017). "Gait Speed and Cognitive Decline: A Prospective Study." Neurology Journal. Link
5. National Institute on Ageing. "Mobility and Longevity: Why Gait Matters." Link

Applying for a Schengen Tourist Visa from outside the EU involves several key steps:

1. Determine Visa Necessity: Verify if your nationality requires a Schengen visa for short stays. Citizens of certain countries are exempt; consult the EU's official list to confirm.

2. Identify the Appropriate Embassy or Consulate: Submit your application to the embassy or consulate of the Schengen country you intend to visit. If visiting multiple countries, apply to the embassy of your main destination. If no main destination is clear, apply to the embassy of the country of first entry. Some countries may use external service providers for visa processing.

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3. Schedule an Appointment: Contact the relevant embassy, consulate, or visa application center to book an appointment. This can often be done online or via phone.

4. Complete the Visa Application Form: Fill out the Schengen visa application form accurately. The form is standardized across all Schengen countries and can typically be downloaded from the embassy's official website.

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5. Gather Required Documents: Prepare the following:

   • Valid Passport: Must be issued within the last 10 years, valid for at least three months beyond your intended departure from the Schengen area, and have at least two blank pages.

   • Recent Passport-Sized Photographs: Two identical photos meeting Schengen visa photo requirements.

   • Travel Medical Insurance: Coverage of at least €30,000, valid throughout the Schengen area for the entire duration of your stay.

   • Proof of Accommodation: Hotel reservations, rental agreements, or an invitation letter from a host.

   • Round-Trip Travel Itinerary: Flight reservations or travel plans indicating entry and exit from the Schengen area.

   • Proof of Financial Means: Bank statements, pay slips, or a letter of sponsorship demonstrating sufficient funds for the trip.

   • Cover Letter: A letter detailing the purpose of your visit, itinerary, and other relevant information.

   • Proof of Employment or Study: A letter from your employer or educational institution confirming your status.

   • Additional Documents: Depending on your circumstances, additional documents may be required.

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6. Attend the Visa Appointment: Arrive on time with all required documents. You may be asked questions about your trip and personal circumstances. Biometric data (fingerprints and photograph) will be collected if not previously provided within the last 59 months.

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7. Pay the Visa Fee: The standard fee is €90 for adults and €45 for children aged 6 to 12. Fees are non-refundable and may vary; confirm the exact amount with the embassy or consulate.

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8. Await Processing: Processing typically takes up to 15 calendar days but can extend to 45 days in certain cases. Processing times may vary depending on the number of applications, the application’s complexity, and the applicant’s nationality.

   Visa Guide
   
   

9. Collect Your Passport: Once processed, retrieve your passport from the embassy, consulate, or visa application center. If approved, your visa sticker will indicate the visa type, validity dates, and number of entries allowed. Carefully review the sticker to ensure all information is accurate.

   Visa Guide

Ensure all information provided is accurate and truthful to avoid delays or denial. It's advisable to apply well in advance of your intended travel dates.

As the personal training industry evolves, fitness professionals must adapt to emerging trends, technological advances, and shifting client needs. Looking ahead to 2025, the industry shows signs of transformation, with a strong focus on technology, inclusivity, and personalised client experiences.

Here are EPTI's top trends and predictions shaping the future of personal training:

1. Virtual and Hybrid Training Models

The demand for virtual and hybrid training models continues to grow as clients seek flexible options that fit their lifestyles. By 2025, online platforms and apps will become essential tools, offering trainers a way to reach clients worldwide. Hybrid training – a combination of virtual coaching and in-person sessions – will provide clients with personalised support while accommodating busy schedules. Personal Trainers who integrate both in-person and virtual services are likely to capture a larger, more diverse client base.

2. AI-Driven Personalisation

Artificial intelligence is set to transform how Personal Trainers create and adjust programs. By using AI tools, trainers will gain deeper insights into client preferences, workout performance, and injury risk. Wearable technology and AI-powered fitness apps can assess real-time data, giving trainers a comprehensive picture of a client’s progress and enabling more personalised adjustments. This data-driven approach ensures that each client receives a tailored program that evolves with their fitness journey.

3. Wearable Technology and Data-Driven Training

Wearables are becoming increasingly sophisticated, tracking everything from heart rate variability and sleep quality to blood oxygen levels and stress. In 2025, Personal Trainers will likely use wearable data to create more customised programs, focusing on recovery, mental health, and physical performance. Training plans will consider a client’s daily physiological state, offering a more holistic view of health and allowing trainers to optimise workout intensity and recovery.

4. Holistic Wellness and Mental Health Focus

In 2025, personal training will go beyond physical fitness, incorporating holistic wellness elements like nutrition, mental health, and recovery. Clients are increasingly aware that true fitness encompasses more than just physical activity – it’s about achieving overall wellness. This shift means trainers may offer or collaborate with nutritionists, mental health coaches, or recovery specialists to provide a well-rounded approach to health. This model not only benefits clients but also opens up new revenue streams for trainers.

5. Sustainable and Eco-Friendly Fitness

As awareness of environmental issues grows, the fitness industry is embracing sustainability. By 2025, Personal Trainers and gyms will be encouraged to adopt eco-friendly practices, such as using sustainable equipment and reducing plastic waste. This might involve eco-conscious gym design, sustainable workout gear, and digital rather than printed resources. Trainers who align with these values will appeal to clients who prioritise eco-consciousness, and promoting sustainable practices can enhance brand reputation and client loyalty.

6. Small Group and Community-Based Training

Community and connection are central to the future of personal training. Small group training sessions are predicted to grow, as clients appreciate the camaraderie, motivation, and reduced costs they offer. Training in small groups allows clients to connect with others on similar fitness journeys while benefiting from the guidance of a professional trainer. These sessions often appeal to clients who enjoy a social element in their workouts and provide trainers with an opportunity to boost hourly earnings.

7. On-Demand Personal Training and Fitness Subscription Services

In 2025, clients will expect greater flexibility and convenience from personal training, leading to the rise of on-demand personal training and fitness subscription services. These services allow clients to access workouts, advice, and support when it suits their schedules, often through subscription-based platforms or apps. Whether clients are travelling, working late, or prefer to work out at home, on-demand access to personal trainers or curated workout libraries offers a flexible solution that fits modern lifestyles.

Trainers who offer a subscription-based model, where clients can receive customised workout videos, training programs, and even quick video check-ins, will attract clients seeking accessibility and affordability. This shift reflects an industry evolution toward fitness being seamlessly integrated into daily life, allowing trainers to adapt to client schedules without needing to meet in a traditional gym setting.

8. Advanced Skill Development and Specialisations

By 2025, trainers with specialised skills will stand out in a competitive market. Clients increasingly seek experts in areas like corrective exercise, nutrition coaching, sports performance, or post-rehabilitation fitness. Pursuing advanced certifications in areas like biomechanics, nutrition science, and mobility training will be a valuable investment for trainers aiming to enhance their credibility and cater to specific client needs. Specialising allows trainers to target niche markets, providing a unique value that sets them apart.

9. Mind-Body and Functional Movement Training

With a growing interest in functional fitness and mind-body connection, 2025 will see an increased demand for programs focused on mobility, balance, and flexibility. More clients are interested in exercises that support everyday movement and injury prevention, combining strength with flexibility and mindfulness. Trainers who incorporate elements of yoga, pilates, or breathwork into their sessions will meet the rising demand for workouts that improve not only strength but also mind-body awareness and functionality.

10. The Rise of Virtual Communities and Social Accountability

Online communities offer clients a sense of belonging and motivation. By 2025, trainers will increasingly use virtual groups for community building, accountability, and support. Platforms that allow clients to connect, celebrate progress, and share goals create a strong support network. By fostering a virtual community, trainers provide clients with a constant source of motivation, encouraging them to stick with their goals. These communities also strengthen client-trainer relationships, providing clients with a supportive environment outside of training sessions.

Conclusion: A Personalised, Tech-Driven, and Inclusive Future

By 2025, the personal training industry will be a dynamic blend of technology, inclusivity, and customisation. Trainers who embrace digital tools, prioritise holistic wellness, and adapt to evolving client needs will be well-positioned for success. As fitness becomes more personalised and accessible, clients will benefit from a training experience that goes beyond physical results, focusing on overall wellness and community.

The future of personal training is promising, with an industry that is more responsive, sustainable, and dedicated to helping individuals thrive in every area of health and fitness.

Retaining clients is a cornerstone of success for any Personal Trainer. But sometimes, even dedicated clients drift away. To help you improve retention and keep clients motivated, here’s a look at the main reasons clients leave – and proven strategies to keep them coming back.

1. Repetitive Workouts: Clients Crave Variety, But Consistency is Key for Progress
While variety can keep workouts engaging, too much change can make it difficult to track improvement. A well-structured training program should introduce fresh elements (such as a variety of equipment) without losing focus on consistent exercises and movement patterns that allow clients to see measurable progress. Regularly incorporating familiar exercises, such as compound lifts or key movements, enables clients to monitor strength gains over time. A mix of consistency for progress-tracking alongside periodic changes for engagement helps clients feel both motivated and successful in reaching their goals.

2. Life Events and Changing Schedules
Life changes – whether it’s a new job, family commitment, or other obligation – can interrupt clients' schedules and make regular training sessions challenging. Offering flexible options like virtual training sessions or a hybrid of in-person and online sessions can help clients maintain their fitness without major adjustments. By being flexible and understanding, you make it easier for clients to stick around during life’s transitions.

3. Slow or Unseen Progress
Results are a primary motivation for most clients, and if they don’t see tangible progress, they’re likely to lose motivation. Set realistic goals from the start, with clear milestones, and regularly review progress together. Tracking their achievements with measurable data and visual indicators (like progress photos or strength logs) gives clients concrete proof of their improvement. Regularly scheduled progress check-ins encourage alignment and keep clients focused on their goals.

4. Feeling Self-Conscious or Judged
Feeling judged or self-conscious in a training environment can be discouraging, especially for clients new to fitness. Cultivate an environment where clients feel safe and supported by using positive reinforcement, showing empathy, and avoiding any feedback that could come across as critical. Acknowledge their challenges, celebrate their victories, and build an atmosphere where they feel encouraged rather than critiqued. A welcoming approach is key to helping clients feel valued and eager to continue.

5. Unprofessional Conduct
Professionalism extends beyond being punctual. It means treating each session with the respect and attention that clients deserve, showing that you value their time and goals. Avoid personal phone use, keep your focus on them throughout the session, and make sure every session is well-organised. Small actions, like following up after a session, show respect and commitment, strengthening your professional image and helping to build trust.

6. Communication Gaps
Miscommunication can be a hidden obstacle to client retention. Whether it’s unclear session goals, missed messages, or unaddressed feedback, clients need transparency. Check in regularly to understand their needs and make it easy for them to provide feedback on what’s working and what isn’t. Simple actions – like reminder texts, motivational emails, or a quick follow-up after a tough session – reinforce that you’re invested in their success and wellbeing.

7. Mismatch in Training Styles
Clients are more likely to leave if they feel that the training style isn’t suited to their goals or preferences. Tailoring your approach to align with each client’s personality and objectives can make a big difference. While some clients might thrive with high-energy sessions, others may prefer a slower, mindful pace. Take the time to understand what keeps them motivated and adapt your style to match, enhancing their experience and encouraging long-term commitment.

8. Financial Constraints

For some clients, regular training sessions may start to feel like a financial strain, especially if their goals are long-term. To address this, consider offering creative alternatives, such as:

Package Deals: Provide discounts on multi-session packages for clients committed to longer-term goals.
Small Group Personal Training: Training small groups of 3-4 clients can be a win-win – clients pay a lower per-head rate, making it more affordable, while you increase your hourly earnings by training multiple clients at once. Group sessions can also add a social element, boosting motivation and accountability.
Maintenance Sessions: Offer reduced-rate maintenance sessions for clients who’ve achieved their core goals but want occasional guidance to stay on track.

Showing flexibility and offering various options shows clients you’re committed to their success, regardless of budget constraints, which fosters loyalty and makes it more likely they’ll stay connected with you long-term.

Conclusion: Building Lasting Client Relationships
At the core of client retention is an understanding of your clients’ evolving needs and a commitment to creating a positive, adaptive environment. From engaging routines that balance variety with consistency to flexible options, transparent communication, and empathy, these strategies can help trainers turn clients into long-term supporters. With thoughtful attention to these challenges, you can build a loyal client base that trusts and values your expertise.