Foot Doctor: “Before You Do Cardio… Walk Like THIS To Live 10 Years Longer” | Dr. Courtney Conley

Rangan Chatterjee

May 27, 2026

Episode description

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Most of us walk every day without really thinking about it – but this episode is guaranteed to change that. Because this simple, free, radical act is one of the most powerful things you can do for your body, your brain and your longevity.

In this episode I’m joined by Dr Courtney Conley, for a conversation that will transform how you feel about your feet and how you use them. Courtney is a movement specialist who’s passionate about helping people move through life with strength, ease and confidence. She's co-author of the must-read new book, Walk: Your Life Depends On It, and this is her second appearance on the show, following one of our most listened-to episodes of the year.

We begin by unpacking the 10,000 steps a day target – where it came from and what the research shows we really need (clue: it’s less than you think… but it matters way more than you think). We talk through the wealth of benefits walking brings, with Courtney explaining that wherever you are on the scale, adding just a thousand steps a day can lower your risk of dementia, depression and all-cause mortality.

We cover chronic pain and why walking is more likely to help than hinder you. Courtney shares her practical cues for walking more efficiently, including rolling through your feet, walking tall and nasal breathing (try them as you listen and you’ll see why they work). And we discuss why strength and power are equally important components of fitness that we need to protect as we age.

There’s also a wealth of information on foot issues from plantar fasciitis to Achilles’ pain, bunions and osteopenia. Plus Courtney’s how-to guide for transitioning from cushioned to functional or minimal footwear.

Whether you currently walk a lot, a little, or somewhere in between, I think you'll come away from this conversation with a renewed appreciation for what your feet can do for you. All of us, whatever our age or starting point, can benefit from walking more or better – and this episode will help you do that, one step at a time.

#feelbetterlivemore

Find out more about Courtney:
https://www.drcourtneyconley.com/
https://www.instagram.com/drcourtneyconley/

Gait Happens:
Website https://gaithappens.com/
Instagram https://www.instagram.com/gaithappens/
YouTube https://www.youtube.com/channel/UCdPUDJhcYMabkJ9ceiIjUgQ

Courtney’s book:
Walk: Your Life Depends On It UK https://amzn.to/4b5NE42 US https://amzn.to/4aPDQtW

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Mindsip insights from this episode:

Rethink cushioned shoes to reduce joint impact

Counterintuitively, wearing cushioned shoes can increase the impact on your joints because your foot doesn't get the feedback needed to adopt a softer gait.

#footwear

#joints

Prioritize power training to maintain mobility with age

As we age, we lose the ability to move with speed (power) faster than we lose strength, making power training crucial for functions like walking fast.

#aging

#exercise

Ensure weighted vest allows rib cage expansion for optimal breathing

When walking with a weighted vest, it's crucial that the gear does not constrict your rib cage, as rib cage expansion is vital for proper breathing and rotation.

#breathing

#walking

Avoid sedentary lifestyle despite morning workouts

A one-hour morning workout does not excuse you from the negative health effects of being sedentary for the rest of the day.

#exercise

#metabolism

Balance walking with strength training for optimal health

Walking 15,000-16,000 steps a day can be detrimental if it takes time away from other crucial exercises like strength training.

#strength

#walking

Address bilateral heel pain by examining pelvic floor health

Experiencing plantar fasciitis in both feet simultaneously may be correlated with hypertensity in the pelvic floor, indicating a systemic issue rather than just a foot problem.

#foot

#pelvic-floor

Aim for 7,000 to 8,000 steps daily for optimal longevity benefits

For maximizing longevity benefits, the science points to a sweet spot of around 7,000 to 8,000 steps per day, not 10,000.

#exercise

#longevity

Debunk the 10,000-step myth for better health insights

The 10,000-step goal originated as a marketing campaign for a 1960s Japanese pedometer and is not based on scientific evidence.

#exercise

#research

Stimulate tendon healing through progressive loading

For injuries like Achilles tendinopathy, tendons require progressive loading to stimulate health and healing, so complete rest can be counterproductive.