There are positive physical and mental change that happen with more intensive cardio and with resistance training that you can't get from walking no matter how much you walk. And there's nothing herculian about those modes of exercise.

This is true, but it doesn't matter if people don't do it.

The danger of hyper-optimization is people just giving up altogether. That's why a lot of those intense diets don't work.

Does Keto work? Yes. But does it actually? No. Because being on Keto is very, very hard and people just give up. The vast majority of people who start Keto will not stick to it.

But switching out soda for diet soda is easy. So, if I'm inclined to give suggestions, I'd rather suggest that.

I'm not suggesting hyper-optimization. I'm suggesting a basic exercise program which includes resistance training and cardio.

For some, perhaps many or even most, that is a hyper-optimization IMO.

Hyper-...? I don't think you get how optimized and hyper-optimized exercise can get.

I'm talking about the basics. For anyone who wants to get benefit from exercise. If you think you're getting those benefits in some other way, you're lying to yourself or you don't understand what we're talking about.

Okay, whatever, this is just bad advice for people who don't exercise. Giving advice isn't an opportunity to brag - take it down a notch. I'm sure you're very cool and everyone likes you.

But, for most Americans, they need to be walking. The rest can come later. Sorry superman.

long-term evidence isn't clear at all for the benefit of these

You're wrong about this. It's very clear, and some of the evidence is presented in the original article here.

I wouldn't like the takeaway from my comment to be that any extra intensity beyond daily walking is wasted. Instead my point is that for some, walking is one of the few exercises within reach that is sustainable with low injury risk.

I am also saying that for those new to the gym, starting with say 10-20 minutes every day is better in the long run than 1-1.5 hours three times a week before the body is acclimated or before proper form is developed. This lowers the risk of injury that could set back the health improvement endeavor.

You're right of course, consistency is safer and more sustainable but ego is a bitch and nobody is ever bragging or impressed about an average adult being able to walk their dog daily, or doing ten 50kg squats twice a week, or even jogging a mile three times a week (except maybe your doctor, and probably only then if you're over 40).

True, but if you can afford to hike in the mountains, you can then brag about seeing a groundhog, a chamois, a valley, joining paths, waking up with the sun (never hike in afternoons because storms and night approaching).

Which is the best of both worlds: You don’t index yourself against an herculean performance, and yet you still do exercise. And walking 8hrs in the mountains actually does wonders to weight, MUCH better than my herculean 1000m-in-70-minutes climb.

On a generic day, I walk at least 10k steps and for some colleagues that was herculean and thought I was kidding.

Also if after passing your 20s, ego still defines your behaviour on such a personal and private aspect of your life, I'd suggest to look into doing meditation/mindfulness, as it's a bit strange (or at least it should be).

Walking is definitely better than sitting down all day, but that shouldn't be the goal. Weight training and more intense cardio are more important.

I walk every morning and hit 80-80% of my max heart rate for parts of it. Walking can be quite good exercise, unless you live somewhere very flat. My V02 max continues to climb steadily 0.1/week like clockwork, and no running yet. Granted, it's got a ways to go, it's just barely above average, but still, walking is working.

If you’re walking at that intensity you are more accurately hiking.

That's a perspective I haven't heard before, though I see that Google somewhat agrees with that being a valid point of view. Though it does suggest higher speed with more intention is a distinction. In my mind, hiking is something I do on a trail. I walk around my neighborhood. This includes a couple of climbs of ~200 feet over the space of about four city blocks. Moderately steep, but entirely normal terrain for the area, and all on paved roads or sidewalks at ~3 mph. Never occurred to me to think of it as anything other than a good walk.

I walk for 1hr on a treadmill set to 4mph and 4deg incline. My heart rate gets up to 150 bpm by the end.

Used to run but was always getting sore knees. Now I walk and it’s very consistent.

Re-reading what I wrote, I meant to write 80-85%

The point is there are those for whom one of the only forms exercise within reach is walking but it isn't thought of as exercise. Not all people are able to do more intense cardio or lift weights. Regular walking can bootstrap the body toward other exercise.

Tai chi actually is another amazing tool - it is a dynamic calisthenics exercise that builds core strength, balance, and stretches connective tissue.

p.s. dancing to underground industrial techno for a few hours is a great way to do calisthenics