How Many Steps Should You Do per Day?

STUDIES
pubmed.ncbi.nlm.nih.gov/34453...
pubmed.ncbi.nlm.nih.gov/26832...
onlinelibrary.wiley.com/doi/a...
pubmed.ncbi.nlm.nih.gov/33856...
pubmed.ncbi.nlm.nih.gov/23249...
pubmed.ncbi.nlm.nih.gov/34547...
pubmed.ncbi.nlm.nih.gov/35460...
TIMESTAMPS
00:00 Step Tracking
01:52 Weight Loss & Management
08:22 Cardiorespiratory Fitness
10:03 Health & Longevity
11:50 Practical Recommendations
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
COURSES
www.flowhighperformance.com/c...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance

[@KenanTurkiye]

🦵🦶 Speaking from experience, anyone who is overweight and wants to build muscles, please do cardio, not only to burn the fat but also improve your insulin sesitivity and blood flow which has positive correlations with muscle hypertrophy.

[@FlowHighPerformance1]

Probably a good idea for overall health and function 👍

[@jacklauren9359]

Resistance train will build muscles not cardio. Cardio is for heart. Remember that.

[@KenanTurkiye]

I think you may have missed a thought or two in my comment Jack, but thank you for your thought too. Best wishes.@@jacklauren9359

[@KenanTurkiye]

There's an illness called metabolic syndrome, where excess insulin is secreted by the body causing insuline desensetivity on the cells, which do not respond to insulin ''knocking on the door'' to deposit glucose cells within the muscle cells, which each 1 gram of it draws in 3-4 grams of water, causling muscle swelling and the contraction causing more force generation thus more power, better reps and more muscle gain. Furthermore, people with metaboic syndrome do not get a good blood flow preventing nutrients reaching muscle cells at optimum levels, again hindering muscle growth. This can happen in people who are visibly overweight, or with 'skinny fat' peaople as well, so one does not need to be morbidly obese for this to be present. You may have not read past the comma (,) in my abpve sentence ''Speaking from experience, anyone who is overweight and wants to build muscles, please do cardio,.......''' or read it and it may not have made sense to you as you may not knew any of the above. Take care.

[@franzhulk2947]

Cardio will build vacularity through capillars and through this your muscles can grow better and Higher. There is a reason, that field athletes are building muscle pretty easy and often alot more. Look at GVS got example ​@@jacklauren9359

[@apathy2454]

By default I do 20,000 steps a day because of my job working in a warehouse.

[@FlowHighPerformance1]

nice

[@JoshuaKevinPerry]

I do 17k in healthcare.

[@danm8004]

12-15k retail

[@jacklauren9359]

But do you guys do any of resistance training? All that steps won’t mean nothing without resistance training. Source: i work in hospital. I do lots of walking too. But it’s not enough

[@danm8004]

@@jacklauren9359 3 full body lifting sessions a week with progressive overload. You spelled "do u even lift bro" wrong

[@AnnhilateTheNihilist]

So I just turned 50. I walk 10000 steps + only started 3 months ago. During my walk there are steep hills of decent length. I walk up them backwards. My leg muscles now I feel like a professional walker. I do one small walk in the morning, around the block and this takes 15 mins and uses 3-4000 steps. Then in the afternoon I do a 40 min walk and that takes me over 10k. I also do weights 3 days a week and my life has improved drastically.

[@FlowHighPerformance1]

nice work 🚶

[@DineshRethnasamy]

Great summary! Hits all the important questions

[@jayfitjordan]

10k+ steps per day dramatically improves sleep in my opinion. This could be one of the most important benefits of reaching this step count goal. Thanks for the great video!

[@FlowHighPerformance1]

very interesting. Never though about the impact of steps on sleep

[@SpitzerT]

As a server, i usually do 20k-35k, im unironically athletic, pretty neat

[@ima3someman]

i work as a server at a fairly large restaurant so my step count just at work is usually 12k minimum and it really has been helping with my cut

[@FlowHighPerformance1]

its always good when you have an active job 🚶

[@videogazer801]

Thank you for another great video. 😎💪

[@FlowHighPerformance1]

No problem 👍

[@AFndjdj7373]

I did 9500 steps going to work today and my legs are still aching. I have to admit I resent being told that it was a medium effort by some papers 😂

[@FlowHighPerformance1]

it depends on what you are accustomed too. This might be a high step count for someone who is not used to walking that much

[@Avistew]

I mean, you did it just going to work, so it was a lot in one go. Compare that with the same amount of steps distributed more evenly over a 16-hour day and the effort wouldn't be as high. And of course if you usually walk, say, 2k steps, then 9.5k is a huge increase and probably too much too fast!

[@Marathon5151]

You’ll get used to it. I average around 30k steps per day and on my high mileage days go over 50k steps

[@Legend011]

@@Marathon5151 this genuinely impresses me because walking 10k steps for me takes about 90 minutes at what I consider a decent pace lol. So for me 50k steps would be almost just 8 hours walking. Though I guess if you have a job where you walk all the time it makes sense.

[@Marathon5151]

@@Legend011Thank you. I usually wake up at 4-5 am to run 10-20 miles everyday. I’m fortunate with my job that I work from home 99% of the year and have a standing desk with a walking treadmill underneath. I just walk and work the whole day. I don’t like to sit down anymore (wife made me move the computer chair to the basement for storage since it was taking up space). I would say I average sitting down less than 30 minutes a day.

[@Dominik-K]

Thanks a lot for this highly researched and easy to understand video on how step counts may affect ones body I'll keep a look out for my total step count from now on, but not as a primary metric

[@FlowHighPerformance1]

No problem, thanks for supporting the channel 💪

[@FeedZeek]

How is this comment from 2 weeks ago when the video was just released

[@IsaacWhispers]

I've been working out for a bit but I wanted to create a full body 3-day hypertrophy routine for myself based on the equipment I have, I was wondering how it looked to you for someone training for under 2 years Any lacking muscle groups or anything that could be approved upon? Just trying to build out my frame ### Day 1: - Squats - Bench Press - Bent Over Rows - Lateral Raises - Romanian Deadlift - Skull Crushers - Cable Crunches ### Day 2: - Deadlift - Overhead Press - Pull-Ups - Bulgarian Split Squats - Face Pulls - Hammer Curls - Diamond Push-Ups ### Day 3: - Hip Thrust - Inclined Bench Press - T-Bar Row - Arnold Press - Leg Curls - Tricep Pushdown - Sitting Calf Raises

[@FlowHighPerformance1]

Looks good to me. You could probably add a little more biceps, but otherwise looks good 💪

[@FlowHighPerformance1]

Looks like you could add a little more biceps, but otherwise looks solid 💪

[@IsaacWhispers]

@@FlowHighPerformance1 thank you! I was thinking drag curls day one and concentration curls on day 3

[@aaronvokins9686]

Depending on what im doing at work i do between 10-15k steps. It just depends on what department I'm working in

[@Insomnolant1335]

I've got a blister on my heel that's been keeping me from walking the past few days. The moleskin patch fell right off, even with athletic tape wrapped around it. :'(

[@aarashgharagozloo1981]

What speed on a treadmill would you say is optimal for body fat loss? I'm already at ~11% trying to get lower, walking anywhere from 10k-25k daily, but only at around 2-4 mph.

[@FlowHighPerformance1]

The speed isnt important. Just accumulate the total daily steps and focus on diet. Going below 11% BF is going to be tough

[@freakythinker4821]

Hi! do you have a podcast too?

[@FlowHighPerformance1]

not at this stage

[@freakythinker4821]

@@FlowHighPerformance1 I'm so sad 🥲

[@shuvang96]

7 month Update - 85 pounds down 🙌

[@FlowHighPerformance1]

nice work 👍

[@latteARCH]

How long does it take on average to hit those 10k steps?

[@FlowHighPerformance1]

depends how much you walk throughout the day. to perform 10k steps consecutively, it would probably take around 90-120 minutes of walking I'd estimate

[@karlojune]

roughly 1k steps per 10mins on average speed at least that's what my steps tracker is saying.

[@xclusive2168]

Does walking with a weight vest improve upper body strength?

[@FlowHighPerformance1]

I wouldn't expect it to

[@FlowHighPerformance1]

I wouldn't expect it to

[@Insomnolant1335]

I've been walking with a 34 lb weight vest and it doesn't really work any muscles except for the traps. But not to the degree that I'd expect it to contribute to muscle growth in any significant amount compared to the shrugs I do.

[@babyboltbark]

It helps in weight loss and muscle building. Heavier weight...higher work against gravity. ​@@FlowHighPerformance1

[@nattyfatty6.0]

2:17 No, there's also catabolism, which encompasses muscle protein (amino acids for glucose) and adipose tissue (trigylcerides for fatty acids), etc. When your dietary intake is below your energy expenditure, your body makes up the difference by falling back to the aforementioned sources for energy. Your body literally eats itself. Why do you think a "caloric deficit" creates a reduction in body mass? This is also why NEAT reduces on larger *dietary* intake restriction; to reduce the expenditure and thus how much of yourself that your body has to eat to make up the difference-If *Calories In* was _just_ your dietary intake, then if you ate 0kcal for a day you'd poof out of existence. Daily expenditure would become meaningless, because your body would have no intake to use for energy, so it'd be impossible to expend anything

[@FlowHighPerformance1]

I don't understand the point you are trying to make

[@Avistew]

@@FlowHighPerformance1 I think they might be mixing calories in and calories out. They say "If Calories In was just your dietary intake, then if you ate 0kcal for a day you'd poof out of existence." when, well, no. You'd just burn way more than you consume, and lose a lot of weight (much of it muscle). But the fact that we don't only spend (calories out) the stuff we eat (calories in) is exactly the point in why calories in - calories out works. The weight we lose is the stuff we burned and didn't replace with food. Anyway, I think they're just super confused.

[@ladoucelette]

10:29 "The analysis found that a higher daily step count was associated with a lower risk of death" Am I the only one who finds this sentence increadibly funny? 😂

[@FlowHighPerformance1]

🤣

[@michaelpeters364]

If you have a sit-down job, I don't believe 20k steps is possible.

[@FlowHighPerformance1]

It will be very difficult for sure. In that case, I wouldn't set your step target to 20k, maybe a minimum of 7-8k is more realistic

[@Andre_The_Millennial]

Wow the bots got to this channel too?!

[@FlowHighPerformance1]

Yes, they are everywhere

[@zz3709]

Meaning?

[@IanM-rl1pu]

If I wear the pedometer on my right wrist I get 5000 more steps per day.

[@jonardon8581]

😂😂

[@richardc316]

😂 nice

[@Turnpost2552]

Lol this pedometer thing is complete bull. Just run lol

[@justagerman140]

Lol this running is complete bull, just drive to your destination lol

[@FlowHighPerformance1]

Are we not allowed to walk?

[@Insomnolant1335]

Running is rough for overweight people, much harder on the joints.