Walking 10,000 steps a day is often known as the golden rule for staying active. I don’t enjoy exercising in confined areas like an indoor gym. As a result, I like to go outside and spend more time in nature every day. It’s just embedded in my system. It’s been part of my life for more than a decade. In 2021, I completed 200+ miles (336 km) of hiking trails during the pandemic. When surrounded by mountains, trees, and/or the ocean, I feel in a different state of mind. My brain helps me to find solutions.
I don’t think I’ve missed a 3-mile (5 km) walk since 2011 unless I was sick or the weather was terrible. It doesn’t matter. I hate the gym or working out in a crowded gym. I do have a home gym, which is pretty functional, and I try my best to hit it for 3–4 days per week, another perk of working from home. The terrible winter in my area was another excuse to convince my wife to build a home gym.
As I said, I have done many hikes and long walks, but I was not consistent in doing 10000 steps daily. I decided to put this to the test for 30 days straight. Would I feel fitter, lose some weight, or experience surprising changes in my body or mind? Let’s dive into my 30-day experimental journey, the science behind it, and whether this challenge is worth trying.
How Many Miles (Kilometers) in 10,000 Steps
Before beginning my 30-day 10,000-step journey, I used this online steps calculator to count the steps. However, my Apple Watch came in handy for counting steps more accurately. Simply navigate to the health app (iPhone) to get steps, elevation, and a number of other fitness measures within seconds.
According to this website, an average person will do 5 miles (8 KM) in 10000 steps. After my first walk with the help of the Apple Watch, I knew where to stop and how many steps I had taken.
I usually avoid taking any digital devices on hikes or long walks. Most of the time, I keep my devices at home or at the bottom of my bag. I love spend time in nature to stay away from techy stuff, I truly want to connect with nature.
Recommendation
Do not take your smartphone, smartwatch, headphones, AirPods, or any tech on the walk; just you and nature! Before you ask me any questions, I suggest you try it and return with questions. As a result, you will have more time to introspect and, the best part, your mind at peace.
As a result, I only used the Apple Watch once or twice, and the rest of the time, I just walked without a smartphone or a watch. I understand that you may need to take photos or check the time, trail path, and so on. However, try to avoid and connect with nature as much as possible.
Why 10,000 Steps?
The idea of 10,000 steps originated in Japan in the 1960s as a marketing campaign for a pedometer. Since then, it has been embraced as a universal fitness goal. However, recent studies show that while 10,000 steps are beneficial, even fewer steps (about 7,000–8,000) can still offer great health benefits.
How Many Calories Can You Burn in 10,000 Steps?
We all know that our bodies always burn energy, no matter what we do. It depends on your walking pace. On average, a 160 lbs person will burn roughly 636 calories in 10000 steps. And if you’re 210 lbs (6′) like me, you will burn around 870 calories.
What Science Says About Walking 10,000 Steps Daily
A 2021 study in JAMA found that people who walk around 7,000–10,000 steps a day have a 50–70% lower risk of premature death. A couple of days ago, I was listening to a podcast. A famous cardiologist said that walks are the best way to keep your heart healthy — just a simple walk around the block.
Regular walking lowers blood pressure, improves circulation, and reduces the risk of heart disease. Walking burns calories (900 calories in my case), increases metabolism, and can help maintain a healthy weight. Walking helps to release endorphins, reduces stress, and boosts mood. Unlike high-impact exercises like hiking, running, jumping rope, etc, walking keeps joints healthy without excessive strain.
My 30-Day 10,000 Steps Challenge: The Experience
Week 1: New Routine
At first, hitting 10,000 steps was challenging. I had to rethink my daily habits — taking the stairs, parking farther away, and adding evening walks. My legs felt sore, but I noticed I was sleeping better and feeling more refreshed in the morning.
Note: I am an active person; I take two 45-minute walks every day. I did not feel anything, but I took my friend with me to do these observations.
Week 2: Physical & Mental Shifts
By the second week, walking felt more natural. I started looking forward to my walks, especially the ones outside in nature, looking at the frozen pond. My energy levels increased, and I found myself in a better mood throughout the day. Surprisingly, my digestion improved, too, which I later found out is linked to regular movement. I did another experiment to improve my appetite, and it worked.
Always check with your doctor first, but if you do not have an appetite, I suggest doing a 10000+ steps walk or running every day for two weeks to see how you get hungry. 🤤
Note: It’s an opinion; please refer your doctor. I am sharing what works for me via experimental ways, and it might work for you. But many are dealing with chronic issues only a physician can address.
Week 3: Endurance & Weight Loss (Unexpected)
For sure, my endurance improved significantly — I could walk longer distances without getting tired. I also lost about 4–6 pounds, even though I hadn’t drastically changed my diet. I pretty much ate healthy food, and losing weight wasn’t my goal. My legs and core felt stronger , and I could see little muscle definition.
I also noticed I was more creative — some of my best ideas popped up while walking. Therefore, I always walk with a pencil and a piece of paper.
Remember, no digital device!
Week 4: Peace
By the final week, walking had become second nature, according to my friend. As I said earlier, I have been going for long walks for decades. It is the first step to help someone build a healthy habit.
I no longer had to make a conscious effort to hit my step goal — it just happened naturally. My mood was consistently good, my stress levels lower, and overall, I felt healthier, and my appetite improved.
Will Taking 10000 Steps a Day Be Enough to Reach Your Fitness Goals?
Many studies show that walking will definitely help you lose weight (burn 800+ calories per walk) and improve your overall health. However, only taking 10000 steps to lose weight or achieve a fitness goal is not enough for many individuals. My objective was not to lose weight.
Therefore, I did not focus on diet in that way. My intention was to test whether it would improve my sleep and alertness. I also eat a healthy diet, no sugar or soda at all!
Note: Walking is one of the most beneficial habits you can develop to live a healthier and longer life. I’m researching how brisk walking may help you live a longer life for an article.
Lessons Learned — 10000 Steps
A 10000 mile walk begins with a single step and continues one step at a time. — Rickson Gracie
An adult human step requires roughly 200 muscles. Consider how much exercise your body will get if you do the 10,000-step challenge. Pause and think!
I accept that for a couple of days, I could not do 10000 steps, but I did see the benefits. Here are the top benefits I saw that are directly related to 10000 steps or, I would say, long walks.
- I actually accepted the challenge of increasing my sleep quality. I generally walked 10,000 steps after dinner, about 6/7 p.m.
- I work full-time in front of computer screens, and 10000 steps helped me relax and decrease physical stiffness.
- I slept the entire night peacefully like a baby.
- If you could choose one advantage to better your life, it would be sleep quality. And I may tell you, you will notice a significant improvement in your sleep on your first day of the 10000 steps journey.
- The second objective was to remain attentive while sitting in front of computer screens throughout the day. I felt more active and alert after walking 10,000 steps.
- I developed this habit of reading for an hour after 10000 steps walk each day on Kindle or physical books. To improve my life, I’m now reading a lot about stoicism.
Okay, back to the 10000-step challenge; long walks are the solution if you want 10000 ideas for any field you work in.
- Each walk generated more ideas for me than any previous brainstorming session.
- I knew that walks might help you solve problems, but I had no idea that a long walk might expand my mind in ways I had never seen before.
- My wife joined me a number of times in the last week to complete the long 10000 steps walk; as she was new to the 10000 steps challenge, we only did about 3 miles (5 KM), then I did another 3 miles around the pond later.
- I go to bed at about 8 p.m. and wake up at 4:30 a.m. Now, I anticipate getting 7–8 hours of quality sleep.
Final Verdict: Is It Worth It?
Absolutely. YES
Walking 10,000 steps daily improved my fitness, mental clarity, no brain fog, and overall well-being. It’s a simple yet effective habit that anyone can incorporate into their lifestyle.
Would I continue?
Yes, but without obsessing over the number.
The key takeaway?
Move more,
Sit less,
& enjoy the process
Would you take on the challenge? Let me know your thoughts!