The Extra Mile: Why a Few More Steps Each Day Matter More Than You Think
Mighty Oak Athletic Podcast S2:E41 - The Extra Mile: Why a Few More Steps Each Day Matter More Than You Think
I always park in the farthest spot.
At the gym, the grocery store, the mall—it doesn’t matter. If there’s a longer walk to be had, I take it. At my gym, that means a 200-yard walk to the entrance, at least twice a week for strength training, yoga, or swimming. By year’s end, that adds up to over a mile of extra walking just from choosing the farthest parking spot.
One mile doesn’t sound like much. But it represents something far bigger: a mindset.
I’ve built my life and coaching philosophy around the idea that small, intentional choices add up—especially when it comes to movement. I think of these moments as deposits into a “Health Savings Account.” Much like a financial HSA, the idea is that small, consistent investments—daily movement, good food, restorative sleep—compound over time. They don’t pay off right away. But years down the line, those deposits can prevent chronic illness, improve mobility, reduce stress, and support independence.
And the best part? Anyone can start making these deposits.
The key is to reframe how we think about movement. Walking the dog instead of letting her out. Taking the stairs instead of the escalator. Cooking your meals instead of ordering in. These aren’t workouts, and they don’t need to be. They’re simply opportunities to move, woven into the rhythm of everyday life.
Research backs this up. A 2019 study published in the British Journal of Sports Medicine found that light, consistent daily movement—even in short bouts—can significantly reduce the risk of all-cause mortality, especially among sedentary adults. And according to a 2016 position statement from the American Diabetes Association, regular moderate-intensity activity improves cardiovascular health and helps prevent type 2 diabetes. You don’t need to train like an Olympian. You just need to move more, more often.
As a strength coach, I help student athletes build performance habits in the gym. But what I hope sticks with them long after is this idea: that how you move outside the gym matters just as much.
It’s easy to overlook the power of small decisions. But the body keeps score—every step, every breath, every effort to take the longer route. Over time, those steps add up to something meaningful: a healthier, more capable, and more resilient version of yourself.
So if you’re wondering where to start, start small. Start today. Park a little farther. Take a little longer walk. Go the extra mile—not because it’s hard, but because it’s yours to take.
