Walking 15,000 steps a day for 2 years - here's what I learned
ฝัง
- เผยแพร่เมื่อ 4 ม.ค. 2022
- 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
Instagram: @science.of.selfcare
Podcast: Sci•Care
Walking video: • Is walking better than...
Circadian Rhythm video: • Master your circadian ...
CITATIONS of relevant research
Hillman, C. H., Pontifex, M. B., Raine, L. B., Castelli, D. M., Hall, E. E., & Kramer, A. F. (2009). The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children. Neuroscience, 159(3), 1044-1054. doi.org/10.1016/j.neuroscienc...
Lax, P., Ortuño-Lizarán, I., Maneu, V., Vidal-Sanz, M., & Cuenca, N. (2019). Photosensitive Melanopsin-Containing Retinal Ganglion Cells in Health and Disease: Implications for Circadian Rhythms. International journal of molecular sciences, 20(13), 3164. doi.org/10.3390/ijms20133164
Roe, J., Mondschein, A., Neale, C., Barnes, L., Boukhechba, M., & Lopez, S. (2020). The Urban Built Environment, Walking and Mental Health Outcomes Among Older Adults: A Pilot Study. Frontiers in public health, 8, 575946. doi.org/10.3389/fpubh.2020.57...
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
❤️
I think you derserve a Noddy badge.
The benefits are not long term and enduring? you have to keep doing it to sustain the positive effects? There’s no one pure-cure all it seems.
I was walking the same and loving it so much. The sciatica hit me hard. I'm in my first week of complete rest and it's killing me. I want to walk so bad.
@TheScienceofSelfCare
I believe you've got the right attitude:
. Openness
. Curiosity
. A number isn't always the best target
. How you feel is what's important
In the past I chased a number, more than one...
. Pounds
. Calories
. Number of miles run
. The amount of time to complete a mile.
It's possible to obsess about numbers, but those numbers may not represent happiness or well-being.
It's also possible to take a step back and recognize the impact of flawed thinking.
I have my own stories of such things.
Thanks for you videos.
Very refreshing and beneficial.
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.
YES amazing to hear Amanda! Walking is indeed a powerful weightloss tool because low-intensity activity preferentially burns fat as fuel. The point I should have made more clearly is that walking is not the most efficient method to build muscle mass, which can in turn speed up your metabolism.
Regardless, I am so happy you are feeling good and moving your body. :)
Well done😁
@@TheScienceofSelfCare You need to build quite a lot of muscle mass to make a significant change to your metabolic rate though. At least according to the studies I've read. I think walking and walk-in-place workouts are excellent for those looking to lose weight as it has a low threshold as it requires nothing but two feet, it's safe for the body and can be done at any intensity. Diet is the most important thing for weight loss though, I honestly think the exercise does more to change your physical and mental state than to burn fat off your body.
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.
Love this comment! Thanks Ryan. It’s so true that walking can help you maintain a lean physique without increasing cortisol or spiking VO2 max (which then requires the body to switch from beta fat oxidation to burning more carbs). I talk a lot about this in the other waking video I have. :) I think my point about not getting any new abs is that walking itself is not the most efficient muscle-builder. So it’s best combined with some strength training to support strong, resilient muscles. My ideal (low-cortisol) combo is walking, pilates, and yoga. This keeps me lean and strong!!!
Very interesting.. My goal by instinct and from previous years when my body was slim and toned is to do a gentle jog half an hour, per day, only building the pace up gradually, and if possible a walk once a day. A few sit ups press ups done stretching. It really worked. I am building up to that again after letting myself become lazy during covid and wish to turn things around and make self care again a priority for me again.
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😋
Thanks for sharing, Robin! Perhaps one reason I didn’t see a huge difference is because I’ve been quite active and relatively fit throughout my life. So I can imagine walking could result in quite a range of weight loss depending on your starting point. I’m glad you discovered something that works for you and feels good. Perhaps my next walking video should be a little more fun, walking inspo…like walking around Amsterdam ✨
@wheezywaiter also lost weight doing 1 month of 20K steps a day, love his vid on this!
Well done that’s some achievement but it’s also very demanding of a person’s time. I do about 4 miles an hour so that”s 90 minutes twice a day with some time before and after. Say nearly 3 and a half hours when other things can’t be done.
@@claymor8241 exactly. This is the "problem" with walking in general. It's fantastic for the body (low impact) and for mental health, but the minute per calorie burned ratio is just not very good. If you have the time I would absolutely recommend walking for weight loss, but not many people have 2 or even 1 hour plus to commit to working out every day.
Wow, you still have a walkman?
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.
That’s beautiful. I don’t (yet) have a dog, but I can imagine dog walks being a daily highlight! Especially first thing in the morning before the world is awake.
Walking long for dogs is bad, they are likely to get joint problems because household settings are not dog friendly, and long walks makes it worse
@@user-vi1dl3xg4g in nature wolfs do 10- 20 km per day to find food so.. Also depends on a breed. And 15k steps is around 9 km.. walking a dog 10 km per day split in 3 walks won't give them joint problems, actually it will help them to be healthy.. Sorry you don't know what you are talking.
@@user-vi1dl3xg4g That is not true.
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.
Team walking with weighted vest here 💖 it gives strength without killing your back and you don't have to go into a gym
Do you have a weighted vest you recommend?
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.
thanks Amber and yes, I've noticed that I feel and sleep worse on days where I only walk inside vs. days where I walk outside. Gotta feed those eyeballs!
Wearing a mask outside not good
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.😁
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
Thank you, Cecelia!! So happy to hear this video helped you consider upping your daily step goal! If you’re at 12-14k a day (👏) you’re off the an amazing start! You got this 💪💅✨
Thank you so much for this video! It might not have influenced your weight gain/loss/muscle building, it sure did for me when I walked 10000 steps a day. I started walking due to my health (Chronic Kidney Disease) and it is honestly like magic how well it keeps my blood pressure and cholesterol in balance!! Walking makes me feel so incredibly good and aided in keeping a healthy weight as well as keeping my kidneys as stable as possible. Recently I have only been doing 6000 - 8000 steps a day, this video really motivated me to get back on track again!
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.
Amazing work-congrats! 3-4 hours might sound like a lot but many people spend that much time sitting in front of their TV. :) I think it's a great tradeoff.
Changing your TH-cam pic really made you successful didint it?
I m mentally ill i think walking steps will give me heart problems 😭😭😭i love to do it but my mind 😭😭
@@Alchemist523 Walking has been shown to be great for your heart health :)
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.
I agree with everything you say about walking. So true . You absolutely have a lovely calm voice.
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!
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.
Thanks for sharing! I will keep this in mind for any potential future pregnancies of my own. :)
I found you through your red light therapy video and I have subscribed as of this video. You’re great!
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.
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.
Hi Bob, sounds like you’ve found a routine that really works for you! Congrats 🎉 curious how many hours you spend running/walking per day? I think my sweet spot if I didn’t work on a computer would be 25k daily :)
How do you find time to work, family activities ect? It takes me an hour to jog 10k steps, 32k steps 3,5h -+
That's a lot of time. Lets say you have 4h free time a day. So you have just 0,5h for rest of things?
A great hack is sprinkling in walking snacks over the whole day. People will often think they need to bang out their steps in fewer long treks.
But there's no rule that says you have to do 30, 45, or 60+ min every time you walk. You can easily do 10-15 min walks every few hrs.
I'll personally do 6K steps early morning, 4K steps before lunch, and then 2K steps (15 min) every 2-4hrs after I lift at the gym. Shorter walks keep you more active as a whole, help with digestion, and keep energy high all day.
Nice video! I love how articulate and knowledgeable you are and also that you share your own perspective and opinions in a very level headed way. Thank you. You have definitely inspired me to get out and walk more..
Aw this makes my day! I’m so glad you feel inspired to walk more. Walking has seriously changed my life/mind/body and I wish that for everyone. I will never stop raving about it!!!
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.
Hi Sunil, That is impressive! I'd love to try a month of 20000 steps, but indeed the time commitment makes it difficult on some days. I try to combine socializing while walking to keep somewhat of a balanced lifestyle hehe
Thanks so much for sharing your honest and insightful feedback. And all the useful tips.
Thanks for the love Lucy!✨
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!
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 .
Thanks for sharing some walking advocacy! ❤️Exact weight loss will depend on many factors, including caloric intake. But I love that walking is a form of caloric expenditure that doesn’t spike your hunger! So it’s great for someone who’s trying to lean down in a slow and balanced manner. How many steps do you typically walk in a day?
Excellent video you’re absolutely right on all points I’ve been walking 16,000 steps a day or more for well over a year and I haven’t lost 1 pound but I enjoy it and I’m basically addicted. I don’t always walk outside because I live in a very hot climate when it cools off in the winter I walk outdoors. I listen to audiobooks and I do some walking workouts on TH-cam as well. I know I feel good but I don’t know physically how much good it does except for moving is good. I’m an old lady by the way.😊
Hi Rhonda! Thanks for sharing. Our weight is only one physical marker. I’m sure your daily walks are doing lots of good inside your body. For example, walking after a meal can improve blood sugar levels. So I’m guessing your internal organs are very happy with your routine! :)
I’ve been consistently walking a minimum of 10,000 steps a day for the last month, it ranges between 10-15, and it’s definitely helped me lose a few pounds. I haven’t changed anything in my diet, I still eat bread, sugar, etc. But the increase in walking has definitely helped me shed a few stubborn pounds. I’d say I’ve lost 5-7 since last spring just from walking more.
For context: 5’4 female, 33, was previously 161 and am now 153. I’ve consistently stayed under the 155 marker since walking more, even when I eat like a pig. I also don’t drink alcohol.
My goal is to get to 140-145. Which I think will require more effort with calories and diet. But if you’re not already doing at least 10k a day, it’s a great starting place and you will notice improvements in your physical and mental health! My sleep and skin have seen the most improvements.
Hi, Thanks for your encouragent to walk. I take longer walks, 7 to 9 miles, for 4 to 6 days a week. I definitely am noticeably losing fat over time. Keep going!
Awesome! 👏👏👏 thank you for sharing! I’m currently doing a part 2 to this video at 20k steps a day and my body feels SO good.
thank you for the video! ❤
Really like the video. I've set myself a new goal of 7,000 steps a day (approximately a 5k) starting today. My objective with this goal is really just to get out of my sedentary lifestyle. I'm already on a weight-loss journey via dietary changes (down 53 lbs, 94 lbs to go), and I think this will be a nice addition to my healthier lifestyle. Looking forward to improving mental clarity and sleep.
Congrats on your progress!! I really believe that the more walking we do, the more it inevitably becomes an addiction because it just feels so good and our legs start to crave it. I take my partner on evening walks regularly and it’s usually when we have the best conversations :)
Great video! 🤩🥰❤
I started walking a new puppy roughly 1 year ago as he was going to be in a crate for part of the day. I would take him and his older brother on 3 walks of 1.25 to 1.5 miles and would rack up 11k steps daily. I completely agree with the benefit of sun and mindset. I deliberately do not listen to anything while I walk. My reason was to be more in tune with nature but also to make sure I'm aware of the occasional car on the road. I'll be rethinking that though as podcasts would be nice. This is a massive time suck though, between getting the dogs ready and dealing with winter weather meant that I'm spending easily 90 to 100 minutes daily for these 3 walks. I have been considering upping the amount but will likely watch your other videos around higher totals and may not and focus on running and/or other workouts.
Thank it is a video, excited to start my own journey
Happy stepping!! 👟🌿☀️
I walked 10k for a year and I would agree that yes, it is quite time consuming. I want to reincorporate it back into my life because it was defintely my favorite part of the day ^-^ my head would always clear up after a walk and if I had a problem on my mind, I found that after a walk I would have a better perspective on whatever it was. I always walked around my neighborhood, but it would be nice if I got to explore a lot of new places that I hadn't before
I can totally relate to mental clarity and improved problem solving. ✨ I have been starting each day with a walk and though it takes time, it’s 30 minutes that well worth it!! I would be a crazy person without it 🙃
For exploratory walking, something I have been doing recently is finding a new cafe or park that seems up my alley and then making that my walking destination. Hope you get some nice walks in this weekend!
@@TheScienceofSelfCare thanks ^-^ cheers
At the beginning of summer I was walking 12K-15K a day, it was great, then I went to do 20k for 30days, I saw benefits in the first 7 days, after the next 15 days, I saw no more benefits, so I have stopped and reverted to 10K and pushing the pace more.
I watch your video now. I walk in open space every morning average 4 kms..is it good?
Robin, I have a question. How do you deal with walking in cold/rainy weather? I live in London and am usually quite active during the summer, but when the winter approaches I gradually stop walking. I would like to keep doing it because especially during the dark winters here, I need it for my mental health. I usually walk during my commute as like you said I barely have any time left in my routine, and I take the bus instead of walking on those cold, rainy days...which is almost every day now 😭 and I was looking for ways to make the walk on those days a little more comfortable perhaps....
I suggest you just bundle up with the right clothing/boots for the weather. The more you are prepared for it, the less uncomfortable it’ll be. Even on the rainy and overcast days, you’ll still get a lot of benefit from being outside if you can.
You can walk in place in front of your TV. Someone calls it cozy cardio, lol. I catch up on the news. You can also find walking videos of different cities around the world on TH-cam. It's easy to get steps in that way.
I started running at 46 and lost 30 pounds and stayed very fit until I was 51 in 2020 (hello Covid). I’ve been in a slump ever since with sporadic running and exercise. My joints won’t take the running like they did. I’m committing myself to daily walking to get back to feeling like myself!
i love your morning voice x
🐣
@@TheScienceofSelfCare 😘
I walk around 18K steps a day and commute to work by e-bike (1.5 hrs total). Walking half an hour a day will increase your life expectancy with a lot of extra years! its so extremely healthy :D I hope you still walk! Greets from The Netherlands :D gr Jurgen
Leuk, Jurgen! Ik denk dat veel beweging is niet alleen waroom zo veel Nederlanders zo gezond zijn maar ook misschien waroom Nederlandse kinderen hebben de beste “mental well-being” score gekregen van UNICEF. :) geniet van de fietsen en lopen! groetjes terug
I have walking 10k each day for 6 months and I feel great. Mental health is good then before and I sleep well but my blood pressure is getting lower, is anything you suggest me?
Hi! Blood pressure is definitely something you want to speak to your doctor about. Normal blood pressure falls typically between 90/60 mmHg and 120/80 mmHg. Generally blood pressure on the lower end of this range is not a strong risk factor for chronic disease like high blood pressure that exceeds this range is. Blood pressure measurements also fluctuate a lot over days and weeks so it’s important to measure it well. Dr. Peter Attia (author of Outlive) usually has his patients measure for two weeks before drawing any conclusions. Please note, I am not a licensed medical professional so it’s important to speak to your doctor. :)
me too,
i m 15K-20K steps daily since last year
and
a lot of amazing things come to me…..
Happy new year, I walked 20000 steps last month,
That's awesome Aaron! I'd love to try a month of 20,000 steps. I work on the computer so it's hard for me to carve out the time on some days, but I guess that's what treadmill desks are for. Happy New Year!
Absolutely agree
@3:24 that was actually Leiden! :)
Hi Robin, I really enjoy your video and explanations about the benefits and drawbacks about walking 15k paces a day. Thank you very much for sharing.
Thanks for joining the journey, Olavo!
I do martial arts I needed to get in a lighter weight class I just add walking and 1 less meal a day lost 8 kilos and still losing weight I walk 12000 a day and really does help to loose weight for my part not touching too much to my food .
And with walking this is the first time in my life I am able to be at a low body fat without struggling at all
You are intelligent and wise.
Hey Robin, happy to see you floating around on TH-cam - keep up the good work :)
Enjoyed our TH-cam-collaboration - it has been a while.
Hi Marco, thank you so much! I'm inspired by your major TH-cam progress. Congrats!
Time for me to work on my consistency. :) Happy to collab whenever. xx
@@TheScienceofSelfCare
The grocery store by my house expanded their square footage. within the first month of opening I talked to one of the workers there. He told me he has been walking 22,000 steps while at work and lost over 12lbs. Well Robin, only 7,000 steps more to go to obtain that weight loss benefit you’ve always wanted! Good luck! lol (you probably didn’t lose any weight because you don’t need to lose any. You’re already thin Missy)
Tbh a young fit person like this is not going to experience anything like the benefits from walking that would accrue to someone who has had years of inactivity, perhaps some stress, overeating etc. At this young lady’s age I could do anything anyway. In my twenties I once ran home 8 miles just to see if I could do it, hadnt excercised in months. Most people I knew were like that.
What was the benefit of wearing a mask while walking outdoors alone?
This was in early 2020 when everyone in my community was wearing masks as a precaution. :) very glad to have moved beyond masks now
I am walking 10000 steps a day. I am increassing to 12000 steps a day but liiting at a marathon of walking per week at most. After adaptation I will swim too.
You have a very nice face. Clean, clear complexion. And, a very sweet disposition. Just thought I’d mention that for the extra points I get. 😎 Don’t ever go for any facial changes; you certainly don’t need any improvement.
Thank you for this video. You are so gorgeous btw 🫶🏼
Got lost in AMS one time… took me 8 hrs to find my HOTEL… wonder how many steps I took
There is a TON of science that supports walking as one of THE best exercises for fat loss - especially for people who are significantly overweight or obese. I’m a little surprised you say pretty much the opposite since the name of your channel touts being science oriented.
Hi, thanks for your comment! Let me elaborate: I have made a separate video and several other posts on walking where I do talk about physiological changes (increased beta oxidation and reduced cortisol, both of which studies show walking encourages).
This video was meant as a reflection on my personal experience walking 15k steps with no other exercise. I personally did not gain muscle mass or “abs” as I mentioned. This does not mean that walking didn’t help me stay lean, which I already am. I just saw no change in my physique, personally.
Before making this video, I spoke to a bariatric surgeon and a bariatric nutritionist who both specialize in working with obese and previously obese individuals. They both mentioned the importance of doing strength training in addition to moderate forms of movement if one hopes to lose a lot of weight and keep it off. Increased muscle mass greatly raises our basal metabolic rate and is a key component to long term weight loss.
I do speak to experts and read studies. It’s important to me. I’m glad you have reiterated how walking promotes fat burning. This is something I talk about a lot in my content both on Instagram and TH-cam.
For noticeable changes to the body, we also have to consider how many calories are burned (walking a mile is about 80, lower than running and higher intensity training). Obviously the number of calories one burns and consumes each day will also influence physical changes.
All in all, my current routine, which includes walking 15k steps PLUS pilates has been incredible for my body. I’m stronger than ever. :)
How long do you spend doing pilates? Any specific pilates?
Strength training is important for maintaining muscle mass during weight loss. Up to 30% of weight lost can be muscle and it is counter productive for health goals when that happens.
i wish i walked during pandemic! my mental health hit rock bottom, ocean floor ;(
Your voice is so beautiful 😍
Only if everyone knew the Pleasures in just simply walking 🌈
Indeed. Today I happened to walk 25,000 steps through nature. It always blows my mind how good I feel at the end of such a day. 💗
Exactly. To cold today for me. But I did 20000 indoors Lots of podcasts lol 😁
Wow that’s a lot! Well done
great video, was suprised when I saw your subscriber number haha it will come
Thanks for feeding the algorithm with your kind comment, Max! ✨
I walked 9 K steps this morning.. i learnt that the super market had the multi grain bread i was buying online from a long time 🤔
Goal is 15 K .. for a month if i like it.. I'll continue.. also strength training.. 👍
Love this, Manu! Sounds like you're putting in the work to keep your body happy and health long-term. :) Enjoy a delicious multi grain toast for me!
@@TheScienceofSelfCare thank you so much ❤️
I currently walk 11k steps but my 3 month goal is to do 20k every day.
Love that! I've always wanted to do a month of 20k! It's not always easy with my work schedule but I'll take this as sign to do it somewhere this year ;) Thanks, Anita.
Wow. Nice vid
Thanks! Happy walkin’ 👟👟✨
Senang jika ada subtitle bahasa indonesia.agar kami di indonesia semangat hidup lebih sehat,GBU
You ended up a long way from home?
The other thing... Eating quark everyday protects us from osteoarthritis.. Just one small pot of eg stawberry quark.. I am informed about this by my partner who is a doctor and his own mother took this advice.. And she never had any problems
Thanks for sharing! In addition to consuming rich sources of calcium, I also make an effort to consume Vitamins D3+K2 to make sure my body can actually use the calcium from my food. :)
And what a blessing to have a doctor as a partner!
People who are extremely overweight should definitely start their weight loss journey by walking 10k steps a day. HIT training at extreme weight could lead to injury
Is there benefit walking slowly. I have knee pain can’t walk briskly
Yes! Walking at all speeds is a wonderful habit! Ultimately, it’s good to listen to our body and do what feels comfortable.
How much should I walk if work eight hours a day
That leaves 16 hours to walk.
Today is Oct 23.
This year I’ve walked 313hrs
⚡️ Congrats! 👟✨
Found your video today, interesting, I a walking mixed with running 20K daily..
That’s great! Running can quickly increase your daily step count, but certainly puts your body in a different physiological state than walking. 👟 It’a nice to have a combination of different types of movement woven throughout your day
I lost 126 pounds in 15 months walking 2.5 hours every day and am now UK size 6 to 8 clothes
What’s the rationale for wearing a mask when you are walking alone on the street? And how are you breathing in ‘fresh air’ with the mask on?
This mask shot was filmed at the beginning of COVID when no one understood what was going on and people in my community where all wearing masks as a precaution and social nicety. In hindsight, it’s easy to ridicule this but there was a period early in 2020 when it wasn’t such a crazy idea. :)
No plantar fasciitis?
None yet!
My goal is to having a walk with you :)
Spoiler alert. She doesn't do 15k steps anymore, she does 20k. Hahaha. Gotta get those steps in people. Add strength training and regular fasts to make ya look and feel great. But ya gotta walk 10k or more steps a day. I get in 13k and planning on bumping it up, but that is almost 8 miles. I do Keto and Intermittent fasting. I'm 50 and lost 30 lbs in 2 months and now am maintaining a lean and cut 150 l bs. I have a thin skeletal structure so it looks right on me.
All skeletons are thin. Have you ever seen a picture of a skeleton with fat bones? Let me answer that for you… You haven’t.
@@scf7334 Have you ever heard of different body types? Let me answer that for you. No you haven't. There is the ectomorph the endomorph and the mezomorph. I am an ectomorph. You can look that up if you'd like.
I ended up in Australia 😂
Thank you! God speed.
👟👟👟👟👟👟 💓
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I also walk 15000 steps sometimes I run like the devil was chasing me. I also only eat things that was first digested by a goat. This has changed my life!
Lol. Sounds very “Zombies Run!” (the app)
That was funny
I walk 10 k steps a day every day I’m going to try for 20 k steps a day every day
Nice!! Enjoy the journey ✨👟👟💪💪
My goal is 40, 000 steps 6 days a week. 😁
Amazing Melissa! 🔥Do you have a job for which you walk a lot?
@@TheScienceofSelfCare yes. I work at a shoe store
@@Melissa-hg3de what an iconic way to rep those steps. 👟👟👟 walking in a shoe store!
@@TheScienceofSelfCare I like working there because then I can also get feedback from customers about different shoes 😁
I recently bought a bunch of different shoes. Maybe I will have to make a video about my new shoes!
@@Melissa-hg3de YES! If you have any good walking shoe tips, please share with us so people perusing the comments can benefit. I sometimes demolish my shoes with all the walking I do. haha
Human is meant to be moving and not to be sitting at a desk for 8 hours and then on a couch for the rest of the day. Ofcourse walking helps with sleep and mental health and also physical health.
First, saying this as an MD, walking is *exactly* the right activity for someone needing to lose significant weight; you don't realize this bc you're young & fit - a significantly overweight person is never going to be able to do HIIT, without blowing-out their knees. Second - walking outside with a mask on? There's no more sense in this than swimming in a pool and not minding that others are peeing in it, bc youre wearing a bathing suit. Finally, breathing in your own C02 is hardly anyone's idea of "fresh air," no matter how pretty the mask. You're either doing this just for the video, or you really believe it's "safe," and I'm not sure which one is worse. Attractive set-up but the science is slim here.
Thanks for this feedback! The weight loss point was based on a discussion I had with a bariatric surgeon. He mentioned that walking alone would not be enough for major weight loss: it was important to simultaneously build muscle. But I understand your point, and it’s certainly the best activity to get started!
Secondly, this mask shot was filmed at the beginning of COVID when no one understood what was going on and people in my community where all wearing masks as a precaution and social nicety. I think that’s a perfectly valid reason to wear a mask outside. :)
I bet your legs look great!
I find it weird that so many youtubers walk thousands of steps day after day. Every time I get to about 5000 steps a day, my hips start hurting and I don't heal fast enough to do the same thing the next day. My body must have been stuck together with cheap super glue I guess.
Walking in a mask alone 💤💤💤
This was at the beginning of COVID when we had absolutely no idea what type of pandemic we were dealing with; better safe than sorry. :)
In hindsight, how does it feel having worn a mask outdoors with nobody around, knowing that the mask did not do anybody any good? Not to mention that it's not even a real medical mask, but just a facial decoration.
Lol why do you care so much?
@@snophysh44 Because the mask can't help when it comes to performance. When you are running, you are much better off breathing freely. The right to breathe must be defended at all costs.
@@peterchen5342 So breathe. Again how does her wearing a mask affect you or stop you from running and not wearing one. Like this video has ZERO impact on your life 😫
To mask a face like that is a crime in itself.
15k steps at one go Or you split em throughout the day?
Split throughout the day so it's a bit more flexible with work and life. I'd love to try a 15,000 step walk first thing in the morning!
The part you said about walking not helping lose a lot of weight is just so so so so wrong.
I know it can for many people. This was based on a conversation I had with two bariatric surgeons. I think their point was that major weight loss is aided by building muscle mass and raising basal metabolic rate. So walking alone is not great and building a lot of new muscle mass. But of course there are many ways to lose weight. And walking does encourage beta oxidation (the body using fat as fuel). :)
No thank you! Can’t walk so much. Actually, even if I would like here where I live now, there is no where to ho to walk!! I hate walking in city and keep moving away frim humans!
Do if I walk 10000 steps like I did today and burn 900 calories doing that how do I not lose weight ????? Your saying the opposite of every one else ????? You must be like a dried bone anyway . In f 900 calories doesn't do nothing pls explain??
Hi there! Not sure I follow your question, but walking 10k steps is more equivalent to burning ~400 calories. If you run the steps, the calorie expenditure will increase, but only by 20-25%. :)
Please no to wearing a m a s k outsidee
This was at the very beginning of COVID-I had no idea what I was doing or what was happening with the world. Cut me a little slack will ya? ;) ;)
@@TheScienceofSelfCare I will. 😆😆😆 I've only seen one of your vids, I think seeing a mask in 2024 triggered me 😂. All the best
@@lxp haha totally understand. Masks gave me the worst acne. I’m still triggered to this day. :)
I was interested in what you had to say until you put a mask on outside.
Wearing a mask outside? Gotta be kidding me.
yup! that was in early 2020 when everyone in my community was wearing masks as a precaution. :) very glad to have moved beyond masks now
No good for your health oxygen deprevation
I love you ❤