How Walking 20,000 Steps improves your Health, ft. @TheScienceofSelfCare

*JOIN THE PHYSIONIC INSIDERS [PREMIUM CONTENT]*

*HEALTH AUTONOMY [COURSE]*

*JOIN THE COMMUNITY*

*EMAIL LIST*

*HIRE ME FOR CONSULTING:*

Created with Biorender

References [Copy & Paste DOI into Search Engine]
[1] doi:10.3945/jn.117.251744
[3] doi:10.3390/clockssleep5020014
[4] doi:10.3390/ijerph20010253
[5] doi:10.1007/s11357-023-00873-8

********CRITIQUES, RULES, AND NOTES********

Be aware of the following rules before posting comments:
- Please do not post summaries of the video in the comments - it damages retention on the video and YouTube is less likely to promote it (these videos cost me a lot of money to produce).

Critiques of my work are welcome! Please be aware of the following notes & rules before submitting critique:

Be mindful that this content is not all encompassing on the subject at hand and is self-limited for brevity to reach a wider audience. Also, be aware that I receive hundreds of YouTube comments per day, so the only way your critique can be considered is if you follow the steps outlined below. Finally, YouTube auto-deletes links, so I do not see most comments with links attached.

RULES:
If your comment is rude, you will be banned.
If your comment is not about the studies/topics at hand (i.e. extending to other outcomes not discussed) or offers critique with no scientific basis, it is unlikely to receive a response.

If you can follow these rules, I will try to address your critique and if there is merit, I will add an AMENDMENT to the content in question and pin it so everyone can see it (thank you!).

Disclaimer: None of the information provided by this brand is a replacement for your physician's advice. This brand is information for the sake of knowledge and the options of choice it provides, not in any way a personalized prescription. Please consult your physician before making any health related changes.

#walking #walkingforhealth

[Physionic]

*1 NOTE, 0 AMENDMENTS.*

*Note:* Some people seem rather upset by this 20, 000 step number and are translating this information as if this is a hard rule for you - it is not. *As was mentioned in the video, you should do what you can when you can* - the big picture is 'walking is healthy in several ways', not 'you must walk 20, 000 steps for health'. However, many people in the comments are sharing their experiences of how they walk 20, 000 or even more, so if you feel it's impossible, but would like to try, consider engaging with those that are making it happen - comment under their posts. Personally, I do not achieve 20, 000 steps per day, and I don't sweat it (literally and figuratively) one bit - join me in not sweating every detail. 😛

No Amendments, currently.

[bernibeckmann]

I had quadruple by-pass surgery 4.5 weeks ago. I walk for an hour+ every morning. The pleasure of walking thru the local parks and forests cannot be overstated. I'm banking on better health.

[seattlegrrlie]

After my pregnancy, being a broke single mom, eating like crap, I had ballooned up to a very unhealthy and uncomfortable 220lbs. I started walking. At least 5mi a day, longer on weekends. I dropped about half my weight and could go backpacking again. Walking works, it just takes time

[milescoleman]

I have been a bellman in central Manhattan for 8 years. I walk a mile and a half each way from the station. Then I stand on concrete and walk and do stairs. My phone which is on charge for an hour at work still registers 20, 000 steps a day. It is NOT good for me. I have Achilles tendinitis on one foot. Various bouts of plantar issues and I’ve increased my shoe size nearly two in this time.
All in all. What you walk on and when and how you walk is vitaly important as is nutrition (as it’s very easy to sugar fuel this entire day. While it works, it obviously causes inflammation and other issues. )

[PS-qnoz]

Thank you for the analysis! After watching Robin's video a while back I dramatically increased my number of steps. These days it's not uncommon for me to be walking a total of 3 hours per day, trying to avoid mid-day sun exposure and using sunscreen. Along with the improved sleep (I'm a 48 year old female):

* I am getting some Vitamin D
* I drink a lot of water
* I listen to audiobooks
* I sweat (that's healthy right) and shower after my longest walk (about 5.5 miles in the early morning)

[jillking]

I have an English cocker spaniel and he gets a bit depressed if I don’t take him out on daily walks. Having him has definitely helped me push past pain and continue to be active especially during the tough times of my pre and post simultaneous bilateral total hip replacement in Nov’22. We walk up to one to two hours most days, taking different routes exploring our local area, and also driving to other locations. We are lucky to live in Australia’s bush capital as there are hundreds of walking paths and tracks to explore. This has been so beneficial for both my physical and mental health.

[destmichael]

I have bad knees and a stationary bike. It gets the synovial fluid moving so I can walk. Seeing my doctor today to see if there's anything he can do about the knee. The exercise on the bike is comparable to walking and it's done so much for my mental health too. Love this video Dr. V! Keep them coming.

[Hendrixski]

I love this. I want more videos about exercise physiology. Especially running!

[Candyapplebone]

I got 20, 000 steps today. I WFH and have an under the desk treadmill. I clocked 6.3 miles on it today, which is a new record for me. After work I went to the gym and besides lifting weights, I ran 3 miles. With grocery shopping and the rest of the steps in my day I think I hit 20, 000 steps. But this isn’t something I can hit every day. It’s tough.

[casey-zdmj]

I eat healthy, run, exercise, but always deeling with negativity & depression, started walking 1-2hrs daily a month ago and it's made a huge dent in my day to day mental health, I feel like I just care alot less about things.

[funghouls]

In italy we call it a passeggiata, to help digest and socialize a little after a meal. Walking, especially in a park or any calming place works wonders for your health and tranquility.

[nanabella]

the bit about walking after a meal having a good effect was interesting... in the way that in German we have the word "Verdauungsspaziergang" meaning digestion walk. So I'm very used to taking a stroll after a meal, cause it's thought to help with digestion. Glad that science is looking into that as well.

[barbarashirland]

I stopped the video and went right out for a walk. 🙃

[mybjj]

Great video and great presentation of the data. Having a person who personally walked this much and got her results is, of course, anecdotal, but it brings a personal touch to the data you later present.
My own anecdotal experience is similar to Robin's. Like her, I have a running background. Like a lot of guys my age, it seems that I'm always battling to drop that 5 pounds which comes back so easily during the holidays or vacations. I have found that walking works better than any other activity to drop the weight- better than running, biking or swimming. One reason is that you can walk so much more in a given day than other physical activities. According to my phone, I'm averaging 17, 800 steps/day over the past 6 months and its paid off for me. Also, I experience the other side benefits tha Robin describes.

[tiptapkey]

It's good that you talk about building up to 20k and wearing high quality shoes because 20k is between 8-10 miles depending on your height. That's a lot, and A WHOLE LOT if you don't normally walk a lot. Imo unless you're quite fit, 10-12k is more than enough on a daily basis. Robin talks about a history of cross country, so is obviously quite fit.

[levinknox]

Can you plz deep dive on effectiveness of manual lymphatic drainage to reduce puffiness?

[george]

At 73 here in Florida in Summer (rain and very high UV index) 8 to 10 k.
Fall, Winter and Spring 10 to 20 k. Depends on the weather. Feel great.

[homesignup]

Sounds great. I love walking and do about almost an hr each evening but that only covers about 3 miles..or around 6000 steps! 20K steps would take over 3 hrs depending on your stride. That's the only drawback - not enough daylight hours if you have to work as well.

[maurorossi]

We can see you Dr Nicholas!I also can see some of the point Robin has. Keep the collaboration open that there are few youtubers that can bring to the table what Robin show us.

[MsJordanaIsabel]

I walked 20k + at Disney World for a week and, despite wanting to sleep forever while simultaneously clawing my eyeballs out, I feel fantastic.