The Best Way to Exercise, According to Bob Harper

Living in a big city allows me the benefit of being able to walk almost anywhere I need to go. On foot, I can get to my local library, coffee shop, bookstore and grocery store in less than 5 minutes. It’s not something I take for granted—trust me, I know everyone isn’t that lucky. But it’s one of the reasons I love living in a city like Chicago, where I can fit in little bits of exercise to accomplish daily tasks. The fresh air and movement always makes me feel better—like I’m truly living! After listening to a recent Rachael Ray podcast, I learned that Bob Harper, the trainer you might know from The Biggest Loser, agrees. 

During an interview on Ray’s I’ll Sleep When I’m Dead podcast, Harper speaks about a heart attack he survived years ago. It was scary, but also provided some clarity, teaching him to appreciate life and to live in the moment. That approach applies to everything from cooking and eating to movement. Harper says it’s also all about balance, claiming he doesn’t believe in restriction or deprivation. Instead, he tries to eat “well-rounded” meals and cook more. 

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“I don’t deprive myself of anything,” Harper says. 

Another part of Harper’s well-rounded lifestyle is—of course—exercise. And since most folks know him as reality television’s favorite trainer, he gets a lot of questions about what kind of exercise he most recommends. For Harper, the answer is obvious.

“The one thing that I try to tell people to do is be aware of how many steps you take a day,” Harper says. “Walk more! Get out, get off the bike and start walking.”

Ray is a fan of walking, too—and since both Ray and Harper live in New York City, they can get their steps in while they go about their daily errands. Both of them agree that it isn’t just about moving your body, either. Stepping outside to get fresh air and be around your neighbors is just a great way to keep your energy up during the day, especially if you’re an extrovert, like Harper.

“I walk an average of 15,000 steps a day—that’s a really good number—and that keeps me engaged, it keeps me alive,” Harper adds. “I can see people, I can talk—because I’m a person who loves to talk to strangers.”

Walking is also a life-long activity—something you can do even as you age. Once known for his intense, high-impact activity and strength-training workouts as seen on The Biggest Loser, Harper admits that he’s had to pivot when it comes to fitness. “Don’t compare yourself to your younger self,” Harper says. “It’s about reinvention.” As he’s aged, he hasn’t stopped working out, but has instead found exercises, such as walking, that provide the movement his body needs. 

Like Harper, I’ve had to adjust my expectations when it comes to exercise. I’ve been an athlete all of my life, so fitness is an important part of who I am. Instead of marathons and cycling criteriums, though, I find joy in those short and long walks in my city, with my fitness classes sprinkled in for good measure. Moving more, like Harper says, keeps me feeling more engaged with the world around me and makes me feel alive. I plan to keep walking, and it’s never too late to start. 

For someone who likes structure, following a dietitian-approved walking plan might be a great way to get started. But small changes can help you ease in, too, even if you simply start parking at the back of the lot for a longer walk into the grocery store. If you’ve got a pet in your household, get more involved in your animal’s walking routine, stretching out the walks and shaking up your walking routes to keep things fresh. You could even follow Hoda Kotb’s advice and get the whole family out walking after dinner. 

However you get your body moving, you can start to see benefits even with small steps.