Does Walking Increase Testosterone
There’s no hiding from the fact we are in a testosterone crisis! T-Levels are at one of the lowest points ever recorded – and our busy lifestyles don’t offer any solutions! As many don’t have the time to go workout, it seems we must get our T-levels back when we’re on the move!
Whether you’re curious or doing everything in your power to raise T-levels – how effective is walking at boosting testosterone production?
Research has shown rigorous walks increase testosterone production and are hugely beneficial for young adults’ hormonal balance. Participating in short (20min-45min) but intense walks increases serum testosterone concentrations, leading to more energy, increased muscle mass and bone density, and increased libido.
Many studies highlight that walking encourages testosterone production; however, it isn’t as linear as the longer you walk, the more testosterone you gain. In fact, sometimes less is more:
The most imperative factor determining the extent to which T-levels increase is how intense you walk:
- Long, low-intensity walks tap into your fitness endurance, such as cardiovascular, which slowly releases cortisol (stress hormone.) Overexposing your body to this can restrict T-level production and may actually reduce testosterone levels.
- Short, high-paced walks are far better for testosterone production. While cortisol is released, it’s in much lower quantity, so it has a reduced impact on T-levels. For example, athletes who sprint-walk 35 minutes see a considerable increase in T-levels than an athlete on a 3-hour, light walk.
We aren’t saying to sprint-walk every time you go to the shop to see a difference in T-levels; instead, do everything in balance. For example, if you’re on a 2-hour hike, sprint a few meters every half hour – not the whole journey.
How To Maximize Testosterone Production When You Walk
As mentioned, short and intense walks are optimal for testosterone benefits. But what exactly does this entail? Generically, you should speed up your walk, travel up an incline, or incorporate additional weight, but we’ve mentioned specific solutions below:
- Our first recommendation is to use Fartlek training. This involves incorporating random periods of increased intensity over a long workout. Some examples include turning your walk into a run every time you see a blue car or jumping five times every 10 minutes. This helps turn a low-intense workout into a high one and maximize testosterone production.
- Secondly, we advise walking on an incline whenever you can. Don’t take the lift; walk up the stairs. Don’t use the elevator; walk the hill. Through this method, each path you take becomes more challenging – increasing leg strength and testosterone production.
- Rather than a flat surface, walk across the coast if you live near the sand or in the mud if you live near a forest. This is an effective alternative to make your walk more intense as your feet sink into the ground, so it’s more challenging to take each step. What’s more, if you incorporate sprint training.
- Lastly, try walking with ankle weights. Resistance and strength training produce the most testosterone, so why not incorporate it into your walks? Each step should be noticeably more effortful, and the build of lactic acid will come about rapidly. While this is the most challenging variant, it offers the most muscle gains (predominantly in the calves) and testosterone benefits.
Where Should You Walk To Maximize Testosterone Production
Not everyone has access to a treadmill to set a high pace, large incline, and start their walk. However, this isn’t as big of a drawback as you may think; in fact, it could work in your favor.
Treadmills are your worst enemy for testosterone levels during a walk. The constant pace and incline means there is no variation in intensity, muscle demands, or movement throughout the whole walk. As a result, only your cardiovascular endurance is enhanced, likely reducing T-levels.
The same goes for walking in the street, park, or your house. Any flat surface pays minimal dividends to your testosterone – instead, you end up shooting up your cortisol levels. So where’s best?
Ideally, walking up mountains, hills, or rocky terrain that ranges in pace and speed is optimal for testosterone production. Even at a slower pace, the walk will be far more intense and rely on your speed and strength a lot more. As a result, testosterone production significantly increases compared to a flat slope.
Some real-life examples include:
- Walking a hill in thick snow.
- Walking up a lake, with the need of climbing through rocks.
- Walking in a forest with thick mud.
Some class this as ‘hiking’ more than walking; but even as little as a 20-minute walk up a steep hill does wonders for your body and T-levels. Plus, what’s better than an adventure!
How Fast Should You Walk To Maximize Testosterone Production
The answer to this isn’t as black and white as you may think. For example, we don’t expect you to walk 8 kmph up a steep hill; however, it’s doable on a more gentle slope. The optimal speed depends on the terrain and gradient you’re walking on.
To maximize testosterone production, you should walk between 65%-95% of your body’s total capacity. Regardless of whether you’re walking up rocks, sand, or rivers, it’s imperative to keep your walk at a high intensity and, in turn, respire anaerobically.
For most individuals, this is between 100-140 steps per minute. But, if you want to know the exact amount for you as an individual, follow these steps:
- Walk as fast as you can for 15 seconds.
- Count how many steps you took.
- Multiply this number by 4.
- You should aim to walk 65%-95% of this number.
While some individuals are content walking at this pace, some find it more effective to go into a light skip.
Remember, you don’t want to walk at this pace all the time – otherwise, you can get over exhausted. For optimal results, cycle between a normal pace and upping the intensity after you’ve caught your breath.
What Hormones Does Walking Release
Testosterone isn’t the only hormone released when walking. There are an abundance of others which are responsible for us ‘feeling good’ after a walk. For example, the release of:
- Endorphins – lower stress levels and enhance mood.
- Serotonin – increases a sense of well-being.
- Dopamine – enhances feelings of motivation and satisfaction.
- Growth Hormone – important for bone length, muscle growth, and height.
Walking also releases Cortisol (our stress hormone), and while it doesn’t sound desirable, a moderate amount can actually reduce stress levels.
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