For years, the fitness world has told us that to look good, stay healthy, and live longer, we need to commit to at least 30+ sweat-drenched minutes of exercise five days a week. Maybe they didn’t promise perfect hair and a sparkling personality—but the underlying message was clear: long, hard workouts are the “right” way to exercise.

Dr. Morter never agreed with this philosophy of the fitness world. Now, new research shows that shorter, smarter sessions—especially those that mix up intensity—can be just as effective, sometimes even more so. Instead of pushing yourself through grueling, uninterrupted workouts, breaking your movement into phases can give you big results with less stress on your body.

Take walking, for example. You don’t need to power-walk for 45 minutes straight to reap the benefits. Studies have found that alternating between easy and brisk walking boosts cardiovascular health, burns more calories, and even improves blood sugar regulation more than steady-paced walking (Columbia University Irving Medical Center, 2022).

Here’s a simple three-phase approach:

Phase One – Warm-Up (10 minutes, comfortable pace):

Initially, your body uses both anaerobic (quick, without oxygen) and aerobic (with oxygen) energy pathways. This gets blood flowing and gently signals your nervous system to “wake up.” It’s a smooth transition from rest into activity—without shocking your system.

Phase Two – Go Strong (10 minutes, brisk pace):

Here’s where the magic happens. As you pick up speed, your heart rate rises, breathing deepens, and your aerobic system takes the lead. This not only builds endurance but also strengthens your blood and oxygen delivery systems—your heart, lungs, and blood vessels adapt to move oxygen more efficiently throughout the body. In this phase, the sympathetic nervous system (“fight or flight”) activates in a healthy, controlled way, training your body to handle stress and recover more effectively.

Phase Three – Cool-Down (10 minutes, comfortable pace):

Slowing back down helps your body clear out lactic acid, reduce soreness, and restore balance. Your parasympathetic nervous system (“rest and digest”) now comes forward, helping you relax, recover, and reset. This transition doesn’t just prevent injury—it’s like hitting the body’s internal “refresh” button.

Here’s the bonus: walking with a contralateral rhythm (opposite arm and leg moving together) adds another layer of benefit. This natural cross-patterning helps coordinate the left and right sides of the brain, balances top and bottom muscle groups, and “declutters” nervous system signals. It keeps both the sympathetic and parasympathetic systems working in harmony, which means your whole body functions more smoothly.

The takeaway? You don’t need marathon sessions or fancy equipment. Just three phases of walking—easy, brisk, easy—can tone muscles, support heart health, strengthen your oxygen delivery system, balance your nervous system, and leave you with more energy than when you started.

Link to Morter March Monday Rebroadcast: