Walking 15,000 steps a day for 2 years — here's what I learned

Hi friends,

Today I want to reflect upon the past two years, in which I walked 15,000 steps every single day.
I began this challenge as a way to develop healthier habits, and also just love challenges in general.. but I was surprised by the subtle ways in which this one resolution changed the way I live.

Hope you learn something or at least feel inspired to go step outside with me.
x
Robin

Podcast: Sci•Care

CITATIONS of relevant research

[TheScienceofSelfCare]

Just wanted to post an update here in the comments: It's now been one week since I stopped walking 15, 000 steps and I'm surprised at how much worse I feel! haha I've had trouble falling asleep, my mind feels less clear and calm, and my legs feel... just not great? So I may have underestimated the benefits in this video... walking has become such a crucial part of my mental and physical well-being. I think my takeaway here is that I will continue to walk lots and lots, but focus less on hitting specific numbers. It's nice to let our bodies lead us. xo

[AmandaBee]

I have walked around 10, 000 steps everyday and changed my diet to a healthier one and have lost 30 lbs since mid March (2 and half months) without doing any other type of exercise. Walking for weight loss if you’re overweight combined with a healthy diet will absolutely help you lose weight from my experience. Thanks for sharing your video I enjoyed it.

[Oberon]

Walking actually is an excellent body changing exercise for certain people - it helps burn fat without increasing appetite dramatically. It also reduces cortisol which hinders fat loss for most people - and high intensity work increases cortisol and inflammation. Some people shouldn’t do high intensity training at all until they’re a healthy weight and have done work on their nervous system. I’m speaking from my personal experience and there is science to back it up. But again, it depends where you’re starting from and your subconscious relationship to stress.

[robinmp]

I think your spot on except for one thing.
After my divorace, I walked 6 miles a day, twice a day and over 2 summers I lost 78 lbs.
I have always been a very heavy person but once I got off my butt, put my walkman on and got a very healthy pace going, I didnt want to stop. The lbs melted and I got very toned and solid. So other than that I totally agree with you on because I did experience all of that. I need to get back to it, serriously😋

[wordysmithsonism]

Walking about 10, 000 steps a day makes me feel great. I sleep better. I feel better. My worries recede away. I feel at one with nature. I have wonderful moments outside that involve my whole self, the wind, the sky, and my puppy, Molly, who loves our time together.

[Simon-lsxf]

I was pretty active in whole my life, bicycle, hiking, all kind of a games with ball (basketball...) but never walking much every day. Then my wife bought Labrador retriever puppy and of course he became my best walking buddy. Now year after year we clock together 15-20.000 steps per day and I have the best time of my life. So my advice to someone who doesn't have enough motivation to walk is to get a dog, it will change the way you live.

[rogerlewis]

2015, I played competitive handball 4-5 times/ week and RWRing 50 miles a week preparing for the World Handball Championships to be held in Calgary that year. I finished a half marathon on Valentines Day then, a week later entered a medically-induced coma — I was diagnosed with systemic MRSA infection — five surgeries, on a ventilator, total blood transfusion and five weeks later, I was released from the hospital after surviving two near-death episodes, legs paralyzed, loss of 50 pounds body weight and the questions of what I would be able to do, when and if I could ever be rehabilitated.

I finished 2015, unbelievably logging more than 1, 600 miles walking, RWRing and hiking. Early on, I wasn’t very pretty but I was determined. A year after the MRSA event, thinking I had dodged a bullet or two, in 2016, I was diagnosed and treated for esophageal cancer but went on to log another 2, 100 miles. Since 2015, I now have logged more than 19, 500 miles of actively RWRing, hiking and backpacking — and thousands of cycling miles.

Not a day goes by without thoughts how life turned out, thanks to moving each and everyday. I’m now 76, thankful for the surgeons who saved my life and the therapists who helped me recover. I’ve come a long way from the first expectations of me taking just 19 aided steps.

[ellen]

Team walking with weighted vest here 💖 it gives strength without killing your back and you don't have to go into a gym

[SkillsOwnU]

I walk 17k steps minimum with 20 minutes of stair master at the speed of 6 without holding. i also lift weights at the gym to maintain my musles. the only con i would say that it is time consuming with almost 3-4 hours of my day. i have been able to lose 3-4 kilos monthly which made it worth it and motivated me to continue.

[Cecelia_Marie]

So happy I came across your video because I’ve been having 10, 000 steps a day as a goal for a while now & I’m thinking I wanna step it up cause I always get at least 12-14, 000 in a day so new goal is 15, 000 steps a day for the rest of the year 😊I enjoyed your tips

[amberlaird]

I definitely want to walk more. Some really interesting points here including about the amount of light we get while outside. That’s something I notice whenever I go for a daytime walk and then come back inside. It suddenly feels so unnaturally dim. Also loving your humorous edits.

[bobgaide]

I currently combine walking and jogging. Been doing this for two years and have reached a new consistent milestone of 32, 000 steps per day. Granted at 6’1” my stride is greater than perhaps someone 4’2” therefore in terms of miles, I put on 16 miles daily. Love yo discuss the benefits and drawbacks. I also do 100 push-ups daily and add to it a bit if weightlifting. My diet is extremely low in fat.

[annettefowler]

Thank you. I walk. 10 to 12 thousand steps a day. I'v been doing this for years, i go swiming 3 times a week, also aquagym. 1 am 69 years old and feel great.😁

[diytwoincollege]

Tropically walk 10-15k steps a day. I agree with your assessment of walking but I would add that it’s a great way to start an exercise program or to help recover from injury. The old adage that “ you have to walk before you run” is important to minimize injury or to help keep up motivation.

[its_her]

I walk anywhere between 8k and 17k steps per day. I find it a great compliment to the other activity I do. When I was pregnant with my second, I felt I needed to walk constantly to not have a sore back. Of all 3 of my pregnancies, that’s the one I recovered from most quickly.

[ACS]

I agree with everything you say about walking. So true . You absolutely have a lovely calm voice.

[SunilKumar-iznt]

Hi, liked your video. I have been walking between 20000 steps a day for the last 18 months. I found lots of improvements in my body; for example better sleep patterns, weight management, better mood, building of some muscles, mental health and happiness, and extra energy throughout the day.
Some days I would walk over 40000 steps just to keep my average going. The only thing is that with a full time job, keeping 20000 steps a day average is a bit of a challenge and as you can guess I don’t have too much time for other things.

[rld]

Scientists, Drs, trainers, and hundreds of first hand testimonies tell us that 10, 000 steps a day x 30 days results in approximately 10 lbs lost per month. It may take longer to walk, but it's by far the most effective exercise for weight loss .

[tomcrown]

Totally agree, i “got into” walking during the early days of covid and usually walked 100k steps per week. As a consequence I felt better, happier, fitter, more flexible and of course lighter, previously to walking 15+ hours a week, I was probably sat down watching sports on Tv and drinking beer! When I have a break from the walking, I almost immediately feel all of the aforementioned benefits draining away, compounded by a bizarre increase in appetite and everything else that goes with it. My advice to self….keep walking!

[DawkinsTools]

Everything here is great except the comments about fat loss. I'd say that the biggest gains on a fat loss journey is done in the kitchen; not during exercise (although it certainly helps). If you are unfit and overweight doing HIIT or any kind of running is not going to be ideal cause it's going to be way too hard. Going for walks is much better cause you can do that consistently every day and you will not get hurt. If you are unfit and you going for a run you probably don't even feel like walking the day after. Great video!