I walked 20,000 steps a day for 30 days - it worked!

[@TheScienceofSelfCare]

What's your current step goal? 👇share with us!

[@DashandDougtheGoldens]

10,000

[@TheScienceofSelfCare]

@@DashandDougtheGoldens 💪

[@leslie4421]

10,000 aiming for 15,000 and maybe more!

[@leslie4421]

Love your content, by the way 💖

[@TheScienceofSelfCare]

@@leslie4421 you got this!! And thank you so much 🥰

[@SpeedbirdConcordeOne]

My little tip to help not get too obsessed with daily step counts is to instead target a weekly average. I target 75,000 steps a week. If it slips one day, I can make it up later in the week. Alternatively ‘buy’ extra steps early in the week and ease off later in the week. Take care.

[@reeverb07]

I needed to see this! Thank you so much! ❤️

[@Gruso57]

This isn't good for people who procrastinate. They'll end up either not meeting it or walking way too much on the final days of the week.

[@lindaf114]

That's actually a great idea

[@mthokozisimpanza34]

Great tip!

[@nedaaleryani7585]

In love with your tip Thank you for that ❤

[@TheErikBallew]

I'm on day 38 of this, and the blisters are KILLING ME! =(. I was 357lbs when I started, I'm 338 now.

[@TheScienceofSelfCare]

Congrats on day 38 and your progress! 💪✨ Out of curiosity: what kind of shoes are you wearing? I didn’t mention it in this video, but wearing supportive shoes is so important. I hope you can find a pair that doesn’t give you blisters. Blisters suck! I personally wear very comfortable running shoes when I go on long walks. It feels like I’m walking on clouds. When I wear other pairs of casual shoes, I get blisters too. EDIT: You guys are all incredible!! Love how supportive this comment section is. Makes me so happy. #strongertogether 🤍

[@jewelsbarbie]

I highly recommend getting some Nextcare Waterproof Tape. Once I put this on the areas where I would get blisters, I never got another blister again, no matter how long I walked. It’s very soft, comfortable tape, too. :)

[@craigo2142]

Congrats!!!!! Check out socks, too. I wear a very thin inner sock and a Darn Tough hiking sock over that. Works great. Allows the foot to breath and wicks moisture away. And, get help with getting a pair of shoes that work with your foot. Continued success for you!!

[@Excaliburhope]

Never give up! I used to weigh 323 pounds and lost 150 pounds.

[@popovka]

Respect to both of you, showing up for yourselves consistently!

[@maxw576]

The emotional benefit is real. I lost my wife to cancer and walking helped me mentally while i was caring for her and after her passing.

[@inspect-t9y]

my condolences

[@Phoenixrises89]

❤️❣️❤️❣️❤️❣️❤️❣️❤️❣️❤️❣️

[@gloriouschaos3579]

Im sorry for you loss

[@autumn5852]

🤗🤗🤗 your wife would be so proud of you 💗💗💗 thank you for sharing and inspiring me 💞💞💞

[@jenniferbyrne2980]

Sending hugs. And to echo Autumn, your wife would be so proud of you.

[@StairwellTheCat]

Halfway through this video I stopped it and went for a walk then got home and now I’m watching the rest. Super inspiring!!!

[@TheScienceofSelfCare]

Yessss. My favorite thing to hear!! I never ever regret adding in a walk. 👟✨ *and definitely considered walking while filming this 😅

[@teachchildren5660]

Agree! So inspiring!!

[@lorenperry3726]

@@TheScienceofSelfCaredo you do the majority of your walking on a treadmill?

[@TheScienceofSelfCare]

@@lorenperry3726 Hi there! thanks for your question. It depends on where I am and the seasons. Some days, 80% of my walking might be on a treadmill. Other days, it's under 20%. I definitely prefer the outdoors. :)

[@lorenperry3726]

@@TheScienceofSelfCareawesome!! Thank you. I live next to a park and they have a 5 mile gravel track. Im close to getting my six pack back but the last couple pounds are stubborn. Hopefully 5-10 miles of walking a day will take care of that.

[@MrElecterik]

I walked the last 2 months 20.000 steps a day and eat healthy; (2 meals a day, intermittend fasting 20:4) and going from 170 lbs to 143 lbs! (Man, 5’8”, 56 years).

[@swhiting100]

Well done!

[@lotuslandmusic7770]

Great job!

[@CarnivoreRenegade]

I did the exact same things, but I was 260 and now 185. The only differences are that I walked 30,000 to 40,000 steps most days, and I'm 47. It took me 8 months to lose the weight. Good job 👏 👍

[@igorkornienko7761]

haha thats completely the same routine I started 2 months ago. Lost 7kg this year and want to go on.

[@apurvaxyz]

Damn, the comment l was looking for.

[@Mariposa.21996]

I’ve been walking 10k steps each day since Feb 2022. By the end of the year, I almost couldn’t recognize myself in the mirror. My skin had gotten so much better my body was more toned I started feeling better, and I was sleeping better. I felt it when you said, “I’m less happy when I don’t do it”. It’s the same for me !!! Thank you so much for sharing your wonderful experience with us ❤

[@creationoflove84]

That's amazing!!!! how did you end up working in that much?

[@Mariposa.21996]

@@creationoflove84 well like she said I made it a habit/routine as well. I love taking night walks while admiring the stars and the moon in summer. If the weather’s too bad I walk on my walking pad while studying/working or watching movies. I try to move as much as I can.

[@CrimsonGhost553]

Did you lose some weight?

[@Mariposa.21996]

@@CrimsonGhost553 yes I did but I was consuming the same amount of calories as I did before

[@Nicole-yw4vq]

I do the same for around 1.5 years. I try to walk a huge part of my way to work. I park my car around 2 km away from my work place. At the weekend I like to go hiking.

[@guchydivancouv6857]

I'm 70 years old man, 165 cm height, weight 68 kg. My LDL Total Cholesterol, HbA1C always somewhat high for 35 years. I started to walk and slow jog, starting from 3000 steps and gradually increase to 15000-18000 steps a day. Slowly my weight went down, after 4 months, I'm now on 63 kg. My food intake is the same as usual. A week a go my blood test showing all cholesterol levels normal and also normal HbA1C. I have never taken any medication. Any body read this, please walk, walk, walk and walk,,,,,,,,,,,,,

[@pamw47798]

Very inspiring, good for you!

[@richardgshields]

Wow thank you sharing!!! 🎉🎉🎉

[@DanglyLingham]

wow, at 49 my friend and I both reported knee aches from 15k + but our diets were minimal so could have impacted regeneration.

[@susanner.5270]

you inspire me, so I will start again(71)

[@CaptainOmega3]

Hey, I’m turning 70 in December. I’ve been walking 10,000 steps 5 days a week usually to get morning sun. This angelic being inspired me to up my game! I’ll share this with my community!

[@rpersen]

The human body is made for walking and running, not sitting still.

[@GolfSidekick]

No standing obviously

[@swanais67]

lowkey motivagted me..

[@buzzcutbiene2211]

And for aerobics :)

[@WilliamFluery]

Hmmmmm…Since God sits on His throne and Jesus is seated on his right side and God created us in His image…male and female He created us…seems to me He gave us a butt for more than eliminating waste. 😂😂😂

[@tkconsumesytcontent]

@@WilliamFluery how do you know that god does that?

[@carolinerae3616]

My favorite thing about walking is how active my brain becomes. 99% of the time while walking, I’m distracting myself with music or podcasts or shows. But when I decide to turn those things off and walk, I’m instantly considering old problems in new ways, coming up with solutions, working through traumas and issues, forgiving myself and others… I think you’re 100% right about walking and EMDR.

[@allisonspeer649]

100% me. Walking makes me much more creative with solutions for lifes problems, also I use the time to Spiritually connect with God and nature. I walk the same place every day and each day I see something new or different that I never noticed.

[@miked8023]

Great observation. You can also connect with God, as Allison said. It’s called a prayer walk.

[@VideoShingas]

1000x this! The wisdom of walking...

[@johnhall4445]

3 heart attacks, 5 surgeries including CABG. Failed LAD graft, so CTO! Diet and exercise, (walking) have literally kept me alive for over 5 1/2 years. Amazing what you can do if you think it will save your life. Thanks for putting this out there as an inspiration for everyone!

[@TheScienceofSelfCare]

Wow! Thank you for sharing your story. So glad you’re here. I’ve noticed that for many people-myself included-periods of ill health are actually what make us value our health the most! Our bodies are so precious and they deserve our caretaking and respect. 🤍 Wishing you many beautiful walks and other healthy endeavors. :)

[@tonybarfridge4369]

After surgery where I was lucky to survive, I immediately started jogging and didn't stop for 2 years. (not literally) But it had a good effect on my health, strength and self-esteem. Now I'm getting older walking comes easier and can be done much longer.

[@erastvandoren]

Plant-based diet prevents heart disease

[@HighLifeWorkout]

I have been telling people to walk 20k steps a day for years. People always said, “That’s too much”. I will send this video to them from now on. Thank you 🙏🏾

[@TheScienceofSelfCare]

People tell me the same thing, but man I feel great at 20k!

[@takumithao1992XD]

I use to work at a physically intensive job at a medical waste transfer facility. I had a pedometer at the time that always totaled between 15,000-22,000 steps daily, depending on the work volume. I was in the best shape of my life that i've ever been and I miss it quite dearly.

[@thejitterbug20]

Would you say that 10k is not enough

[@Art-is-craft]

It used to be common for people to walk 6 miles a day. In my teen years I used to walk 15 to 20 miles a day.

[@acf894]

I walk this many steps a day on my day off because of yard and house work. On work days I try to go cycling several miles every other day.

[@thecodebear]

Walking 15000+ step per day fixed me , i feel good physically and mentally.

[@diegoplanes7183]

Great for you 😊 I’m happy for you.

[@TimYong2]

I started a dog walking business and am now walking dogs for 4 hours every day before my regular job. Being outside and moving definitely helps a lot! I am definitely in a much better place mentally, emotionally and physically since I started doing this! Great video!

[@haveaniceday7950]

Thank you for sharing. How did you start this business and how much do you make if i may ask? You then go to work at full time job?

[@dputra]

That's what I call optimize 😂 you earns bucks while getting healthier 💪

[@75Cee]

Great idea!!

[@teachchildren5660]

@TimYong2 tell us how you started your dog walking business!

[@TimYong2]

@@teachchildren5660 I started dog walking through the Rover app.

[@brianheriot8394]

I'm averaging 20k to 23k a day, I do three 3 mile planned walks every day (6am, noon and 9pm), with that and the most modest of portion control I have lost 30 pounds over the past 6 months. Blood pressure is way down too, these walks have been the best thing for me.

[@volkerw.]

Congratulations! Sounds like you are doing something very sensible. 👍

[@khan49337]

just walk ?

[@trailguy]

It sounds like you’re doing well, so you might not need my advice, but I have done very well with intermittent fasting. I only have water or tea between 8pm and noon and I usually eat a good lunch, some kind of mid afternoon snack, and a normal dinner. I prefer it to most diets because I don’t like fussing over menu and portions, I just mostly eat what I want for 8 hours and I lose weight. Maybe I make some common sense decisions, like only one dessert, lol. Anyway, good luck!

[@birgitschenk4831]

super, but that takes at least 2,5 hrs - a lot of time.

[@oedalis]

​@@khan49337 yes, they are walking 9 miles a day.

[@tomatosaucin]

i started doing this about 20 days ago. started at 215 lbs. as of this morning i am 197. didn't see your vid or anything, but figured i'd let people know it works. also incorporated fasting and a keto diet that focuses on anti-cancer foods

[@allyjoy5943]

Good for you!! 👏

[@MariaPNW]

Walking 7 miles a day since college (about 30+ years)! It's how I stay fit, eat anything I want, and keep a clear head. Truly!! I haven't even owned a car since my early 20s. If I don't walk I just take the bus, Lyft, or Uber.

[@astay3867]

Woah you must’ve saved tons of money! We need more walkable cities

[@TomOnTheTube]

I'd like to have the time to walk 7 mile a day, but as a father of two, it's not possible. As for the car issue, I work 30 miles away with poor public transport, so that's also not possible.

[@vka1751]

Uber steals from drivers

[@dallassukerkin6878]

I have to say that I can attest to the reverse of this coin! I was about 150-160lb all my life ... up until I finally caved and bought a car when I was in my forties. In very short order I was a fat blimp (currently at 254lb) and I suspect a huge part of this was just from driving everywhere rather than walking!

[@brother-dre]

@@TomOnTheTube Challenging, but not impossible.

[@dorc_asmr]

I’m 35 years old. I finally could beat alcohol addiction and smoking. I’m clean for 9 months now. As I’ve let go of my big package of trauma, and started walking everyday, the fat started melting away. I was almost a 100 kg, and by now I’ve lost 26 kg. For 6 months I’ve been walking everyday more then 10.000 steps. In the beginning I could only run 500 meters, my lungs were totally damaged from smoking. Now I can run 5 km without stopping. I feel all these are connected. The most important thing was to be ready for change and then keep showing up. After the first few successes I’ve got more and more proud of yourself. This is the opposite of a negative spiral. This is a positive spiral, I guess. How would you call this process?

[@allyson--]

Healing, prospering, growing. Great for you!

[@LoveOneAnotherHeSaid]

Please walk, that will do it. Olympic coaches say do not run intense. Just a word to someone making huge progress from a GUTS effort.

[@rofl970]

how did you let go of trauma?

[@dorc_asmr]

@@rofl970 well… at first I drank and smoke and cried and binge ate and obsessed over it for years - these were all the wrong “medications” to cope with or to run from the trauma memories. I tried to write it out or talk about it in therapy, but I still couldn’t heal myself. Cooking surprisingly was quite grounding and let me connect to my body in a new way. I decided I deserve happiness and started to be a better person everyday. I searched for value in my life. I wanted to be a better version of me. Still, it had to run its course. But I prayed to the universe every day to help me overcome my depression. And when I was finally fed up with being fed up and miserable, I found the strength to stay clean from alcohol and cigarettes from a few days. I started to rebuild myself in a 12-step program, I worked out, started a diet and I did a lot of self-healing. This work on myself helped me restore my belief in my power and self-worth and helped my to come out from the victim mindset, I forgave to those who wronged me. And by the sixth month of recovery I suddenly forgave myself for all the pain I caused to myself and after that I was trauma-free. That’s how. Lots of work, lots of time and some miracle help from the universe. :)

[@LaJuanTaylor]

That's fantastic. Congrats! Keep up the "atomic habits" of walking, not smoking, and abstaining from alcohol. I started my personal journey of walking daily a year ago. I'm 40 pounds lighter, 2 shirt sizes smaller, and blood pressure med free. You got this!

[@teenoso4069]

20 years of daily walks. 4 times a week 10,000 steps and twice 25,000 steps a day; some with a 5kg weighted backpack. Usually combine with errands or thrifting. Once a week a half marathon (started a year ago) into the countryside. Few problems are made worse with a walk and many are improved.

[@darkbroseph]

what kind of problems are made worse? I presume joint-related?

[@darkbroseph]

@mellocello187 ah that's right, now that I re-read it. Thanks!

[@fit-traveller]

I've been trying to lose weight for ages. Tried every diet but never really went into walking more. When I started to walk 8000-10000 a day and lost nearly 17kgs since June with being in a calorie deficit. It's been a huge boost for my weightloss and helps me to keep up the good vibes

[@quotesworld9804]

How many months does it takes??

[@Goodbyeeveryonehere]

​@@quotesworld9804varies from body to body. Do it and find out.

[@Amanda-vm6se]

Huberman talked about this in one of his podcasts- the therapeutic benefit of walking in processing traumatic events- if I’m remembering correctly, it has to do with how the eyes naturally will go side to side during a walk. It was something he had learned from another scientist who was a clinical therapist

[@vinopacino2423]

Yeah he was referring to Francine Shapiro and EMDR therapy

[@sheridixon190]

thanks for this comment. I will look it up.

[@armyofshea7941]

Thank you for this! Fortunate to work at Costco on the floor. 20k steps is the norm. Better sleep, less fat, less weight. Learning from you, my next goal is to reap the mental benefits.

[@1vhd]

Books mentioned 1:24 Atomic Habits by James Clear 14:44 The Slight Edge by Jeff Olson 16:47 The Inner Game of Tennis by Timothy Gallwey

[@loreleikomm5802]

and the joy of movement

[@nuagor]

5:40 The Joy of Movement

[@allonsy9808]

Thank you! I wasn't able to write them down while watching it, and dreaded getting through the commercials again to find the books. I really appreciate you listing them.

[@everyhandlesalreadytaken]

Thank you! :D much appreciated

[@MegInASheathDress]

Don't read capitalist propaganda.

[@candacerushing6882]

I’m walking 3 miles (about an hour) a day. I split it into 2-3 sessions. I’ve worked up over a couple of months. When I started, I couldn’t walk around the block. I’m 65, with a bad back and bad knees, but I’m feeling much better from this program. I’m also doing intermittent fasting (19/5 2MAD), and I’ve lost 15 pounds. I’m sleeping better, too.

[@SpiritualDevil]

OMAD is great AND going mostly plant based for some of the days (maybe 3x/week?) will help reduce all forms of inflammation and hunger even further if you haven't done this already. Whatever the case, keep at it! Awesome way to sleep better like you said :)

[@stephaniecousins3094]

Walk backwards to help your knees. Use a treadmill or an empty track for safety ❤

[@IdiomofSad]

Wow, you're doing so amazing! Hope it continues to help you and that you can go even further in the future.

[@stellaolejar9007]

Wow Candace you should truly be proud. That is such a big accomplishment - specially knowing you have a bad back and bad knees. You definitely deserve an award. I know that is hard to do. Keep it up

[@lunabean2794]

That is wonderful.

[@lew0017]

I was left disabled after an illness, I have bi-lateral drop foot and wear braces on both legs. I am an extremely determined person, so have managed to find forms of exercises over the years to stay as fit as possible. In the last couple years after having a knee replacement I found a wonderful PT that helped me rebuild my leg strength and the a DO that did facia release and now I am able to do some walking, but it has to be on a treadmill because the damage to my ankles and feet causes bad balance. I started on the treadmill a couple months ago only able to do 10 minutes at 1.7 mph, I am now doing 40 minutes every single day, still 1.7, but I am so thrilled. Don’t take that ability to walk for granted, it’s part of the beauty of how our body works. I now get an average of 7000 steps a day, and I hope to keep increasing this. BTW I can also ride a bike, so biking is a big help to my moment everyday.

[@caivail4614]

I was honestly shocked at the average step count (for an American, anyway). I’m only 37, but I have a medical condition that causes me to be totally unable to stand or walk for unknown stretches of time, so this summer I started tracking my steps as I worked to use my wheelchair less and walk more. A bad walking day for me is around 1200 steps, on a good day I got up to 6k. My average was in the 3500 range, which is about average for an American - shocking to me that as a disabled person I was doing about the average amount of steps of a healthy person. People must really not realize just how much they’re sitting around, driving everywhere, or constantly sitting at work. One of my goals is to get to 10k in the next year, and maybe eventually 20k - but whatever my body allows me to do is worth it. Movement is so important for all of us.

[@boristahmasian9604]

More power to you. I am inspired.

[@Dbb27]

You’re absolutely inspiring!

[@SageVenner]

Amazing. I'm also disabled, this time 3 years ago I couldn't walk without a cane. It's amazing what tiny, incremental steps can make to health. I have no idea what my step count is these days but I can walk for hours and not get tired, even do stairs no problem! It's an amazing feeling, and I don't think I'll ever take it for granted.

[@foodparadise5792]

It's root in how our society is structured and planned....of course, once you get to the politics, people refused to see the problems.

[@X4zerm4n]

American cities are so so so poorly optimized for walking. You’re expected to drive everywhere. And most people do.

[@cynthiafero916]

I try to do at least 10,000 steps a day. I like to be hiking but also meditate while I’m walking. I truly feel so grateful while I’m doing this! Love it!

[@emjhiietabz3533]

I was walking for years and looking back, I was always happy. When I got overwhelmed with work, I stopped walking around unconsciously and I was very depressed. I started walking again and I feel lighter and happier, especially when I walk alone. At 25, I feel alive once again 😊

[@tornghost]

This is so true. I've walked the Camino de Santiago - a 500 mile pilgrimage trail across spain - several times now,. The mental health and fitness benefits are incredibly clear to me. At the end of a good day of hiking there's is just a peaceful calmness in my mind that I've never experienced from anything else.

[@belanda78]

I'm 425k steps away to achieving my target 5 million steps walked this year. I'm averaging around 16.8k steps a day and I feel great! At this rate I might actually reach close to 6 million steps if I want to!

[@saintl1377]

Amazing! 🎉

[@kwilliams2239]

I have 6.5M so far. I've been out for ten days with a gout flare so just getting back to it. Just 20K today (20009 right now 😁)

[@belanda78]

@@kwilliams2239 That's amazing! 6.5m steps is spectacular! I'm only 2½ years into my fitness journey. Started off at 125kg in February 2021 doing only intermittent fasting for the first year. After my weightloss plateaud at around 100kg in 2023, I started walking 3x a week on top of the IF and I reached 3.3m steps for the first time last year lost another 10kg. I then decided to challenge myself to walk 5 million steps this year and discovered that I really liked walking/running a lot. I've also added strength training 3x a week which meant that while my weight loss this year is only around 5kg or so, I've actually lost a lot of fat and replaced it with muscles. All this mean that in 2½ years, I've reduced my waist size from42" to 34", a size that I've never experienced in more than 2 decades.

[@dido4082]

How long does it take you to walk that far? Also is the pace important?

[@belanda78]

@@dido4082 If I run, it'll take around 70-80 minutes, averaging 6;00-6:30/km. If I walk, I'll average

[@elleekelly9189]

I have Crohn’s disease and I’m recovering from a hospital emoting flare and I’ve been using walking to measure my recovery I started only being able to do 500 steps a day because I was exhausted but with the help of yoga and 75 gentle Ive been hitting 4000-5000 and yesterday I got 7000 😊 I’m excited to continue my walking journey to strengthen my body and help fight fatigued

[@joanahope3013]

Lose the yoga though, it is not good for your soul. Understand that yoga is NOT just and an exercise, it is a spiritual thing that you don't want to mess with, believe me, you don't want that! Search in the internet and you'll find what I'm talking about.

[@Asma_Mushtaq]

Well done to you! Genuinely happy to hear of your ability to push past a prior limitation. Good luck on your journey! 👍🏽

[@lucdouce3400]

I have ulcerative colitis and found a lack of energy to be a constant annoying factor. For me I have found that when you feel you need rest do so, stay properly hydrated lots of water with a dash of cordial for flavour as makes it easier to drink and some serious will power to stay away from all these foods and spices each that can aggravate your insides. It gets old fast but pepper, onion powder , garlic etc which are in so many foods cause chaos. The fodmap diet was suggested to me by my gp but half of what's in it give me such strong negative reactions. Its not easy but it's helped me hugely. Best of luck.

[@Goodbyeeveryonehere]

Dr brooke goldner heals both crohns and UC with her diet. Watch her wellness wednesday episodes every week to see how. The diet info can be found free on her website.

[@davida1679]

I’ve been doing this for many years except I wear about 35 lbs on my back. Adding the extra weight will make a huge difference in strength gains throughout your body. Just have to make sure you have a properly fitted back pack that securely puts the weight on your hips and not your shoulders. Like this video mentioned, my horrible posture was corrected very quickly and my mental state improved dramatically. I went from mildly (sometimes deeply) depressed to completely repaired! When you’re alone walking, you have plenty of time to dwell and think about your life. I purposely don’t wear ear buds listening to music or anything else. I believe it’s important to be able to constantly hear what is going on around you. Safety!!

[@liz-sy2lj]

Hi, i'm curious about adding weights: what kind of pack do you use? I've looked into this a bit, but it's so expensive. A guy in my neighborhood made his own: he uses a bladder pack, takes out the thing that holds the water and just adds things from his garage that aren't too bulky.

[@davida1679]

Hello! I use a medium sized back pack that you would purchase from an outdoor gear store like REI. side note: it’s better to use a larger pack than a small one because the larger the pack the bigger the waist and shoulder straps are going to be. If you put 20 lbs in a small pack, your going to feel the pull on the straps over your waist and shoulders much more than 20 lbs with a large pack with wider waist band and shoulder straps I put in things I could/might actually use incase of emergency? In the winter it’s extra layers of clothing, gloves, different weights of hats/beenies. I carry a good first aid kit, headlamp/with extra batteries, extra socks and if you don’t have waterproof shoes/boots, I would carry an extra pair of shoes/socks and a small towel. If these items don’t add up to enough weight then I throw in water bottles. The cheap ones from the grocery store. These are a great way to fill a pack with extra weight and they are useful if you decide to extend your trip and need more water? Often times I’ve run across other people out hiking with no water and share with them. The nice thing about carrying water is if a few miles down the road you decide that you brought too much weight? You can dump some out. One thing I would strongly suggest is to wear very good foot wear. I’m also a long distance backpacker, do four week long hikes in western Canada and Washington. My packs on these trips are close to 55 lbs so if you’re not careful, you can wreck your feet. It’s worth trying on many different brands of shoes/boots until you find a pair that works well for you. My favorite is Solomon! If you’re wearing regular Nike style running shoes, I personally would not wear more than 20 lbs on your back. You’ll also notice that the suspension in those shoes will compress and wear out fairly quickly. It’s worth saving some money and eventually getting a shoe or light boot that is made for this type of work. This style of exercise absolutely changed my life! Without doing anything else, my back straightened out, my core got stronger, my shoulders came back into their proper position and my neck pain went completely away. Also, if you live in a city? Try eventually adding stair cases to your routine? Get into a relaxed Breathing pattern with your speed up a staircase and you’ll be amazed how fast and strong your cardio and body will become. Good luck!

[@liz-sy2lj]

@@davida1679 Thanks, I got me some kick ass shoes yesterday (Topos) and I'm officially a walker starting today! I've decided to take it in steps--literally. I'm not going to add weight just yet. I'm going to "standardize, then optimize." For me this means work up to the goal (15000 steps to begin--which will take some time), then maybe start adding some weight. I appreciate the tips.

[@samoksner]

This is great advice, but please be careful with the amount of weight you carry, especially for females. The US military has done several studies regarding injury rates relating to chronic walking with weight, and the results were pretty crazy. In 1 instance, they measured up to a 20% increase in femur injuries for women vs men carrying a standard military load ( they varry from 60 to 120 lbs depending on the mission, but anythingover 80 lbs exasperated these results essentially) but even more shocking then injuring the femur was that the chance of that same individual having a repeat injury to the same femur was relatively low in men and something like 90% probability in women. Something about average women's femur / ankle size is not meant to carry over a certain weight for sustained periods compared to the average man. Be smart with how much weight you add on if you really are walking several miles a day. Happy walking!

[@davida1679]

Thats good advice. My sister joined the Army when she was in her early 20’s. She didn’t even finish boot camp before she had stress fractures from carrying way too much weight and hiking too many miles right off the bat I would do my 12 mile training hike with between 20-40 lbs. Each 12 mile lap had 2200 ft of total eleven gain. I would carry usually up to 40 lbs to the top of the mountain and then dump out about 20 lbs of water for the decent back to my vehicle to help my joints not take such a hard pounding down the mountain.

[@CD-wl8ze]

Ive been getting my 10k+ steps everyday since February ‘23. I’ve never been this disciplined with any form of exercise….1 thing that helped me stay consistent is recognizing I’m a great friend, sister, partner, blah, blah, all the good things we are for other ppl, how much more we need to be there for ourselves, no one else is going to take care of your body, so I make sure my daily walks are non negotiable.

[@miguelmontano4740]

I've been walking long distances for many years and I can relate to what you are saying. I have great memories from when my dad and I used to walk in nature all the time when I was a little boy. My dad continues to walk 6 miles everyday and he's 80 years old, he's super healthy and doesn't take any medications. I think there is something very powerful in walking. Thanks for sharing your experience with all of us

[@michaeljames4904]

Years back I used to walk ten miles before breakfast. It took getting up at silly o’clock in the morning but what you say is true. It grants a real sense of achievement before you’ve even started the day proper. Bores you to tears eventually though. You need a doggie to keep you company or you’ll find it unspeakably tedious in time.

[@TheScienceofSelfCare]

Wow-10 miles in one go sounds pretty intense! I usually do one to three miles before breakfast :) and always listen to an audio book to keep things spicy

[@mbach003]

Silly o clock is the WORD😂

[@michaeljames4904]

@@TheScienceofSelfCare Have you discovered bone conduction headphones? Were I a woman doing cross country, on the regular, I’d value the situational awareness they provide; while still listening to anything you like, plus the sounds of nature too. 10 miles is 20,000 steps, in the language my legs speak. I stride everywhere like I’ve nations to conquer.

[@babyshiori]

i walk 10k steps probably 3-4 times a week. but it does get lonely 🥹 i need a doggie that loves to walk like me 😅 because my current dog is a lazy boy lol

[@jenniferibarra7737]

Personally I never get bored walking I space out and think .

[@Iksvomid]

She walked the walk and talked the talk. The journey to making a KZbin video about walking 20 000 steps a day begins with a single step. Great step by step video.

[@philipyoho8115]

I love this! My company put out a FitBit 10,000 steps per day challenge several years ago and I got hooked. But what hooked me wasn't so much the steps but competing with others to get the highest step count for each month. This went on for about 3 years. I started out averaging just over 15,000 steps a day every month and bloomed into 25,000 and 30,000 steps a day every month. Mostly because it was a competition, and I didn't want anyone to beat me. One month, I think during the 3rd year of doing this challenge, I set a goal to do 1,000,000 steps in one month. I ended the month with 1,100,000 steps or 35,484 steps per day for a month. I think I was broken after that month. Ten years later, and I'm still doing, on average, between 15,000 and 20,000 steps per day. I'm an avid hiker and doing the steps every day has greatly enhanced my hiking ability and my hikes normally end up with about 40,000 to 60,000 steps each hike.

[@p_roduct9211]

What is your job if I may ask? It is astounding if you are not desk bound to make these numbers, especially >1m in a month!

[@philipyoho8115]

@@p_roduct9211 At the time I trained Security Officers and I worked a 4/10 schedule. I am on my feet a lot at work and averaged right around 25,000 steps a day on work days. Of course a lot more on the 3 day weekend. Hikes of 20+ miles a day two and three days in a row helped. I was pushing my limit the one month that I averaged over 35,000 steps a day. It was rough and my body (legs) felt it. I'm 61 years young now. Retired but still averaging over 20,000 steps a day. In fact this month is just over 25,000 per day so far.

[@boxingmonkey8621]

@@p_roduct9211 a Postman

[@jimcoon]

I’m 70 years old and was diagnosed with Parkinson’s Disease 10 years ago. Imagine having a disease where exercise is the number one prescription to slow the progression of the disease and to deal with both the motor and non-motor symptoms. So young people take note: Having an exercise habit now can pay huge dividends when you are older - whether you have a disease or not. And also - avoid toxins when you are young! Dying your hair, some makeup, household cleaning supplies, etc can cause disease like Parkinson’s. Thanks for this video. I am going to increase my walking to 20,000 steps. Jim

[@consortiumexpert]

Thank you for these instructions. GOD bless you, sir.

[@user-rh3fn9vz2j]

Thank you so much! Will pass this information along to the team

[@intuitivediane]

Please give up Gluten also ❤

[@audreyparks7719]

They diagnosed you with Parkinson's at the age of 60?

[@mariemacdonald4214]

60 is the average age for Parkinson's

[@dmp0x]

I'm 5'10". May 2020 I weighed in at 300 pounds after not weighing myself for nearly a year. I freaked out finally at how bad I let myself get. I went for a 20 minute walk to "cool down." I then bought a food scale (for $12). I made those two tiny little changes and just kept at it, walking for 20 minutes, weighing food portions. Today? I'm 166 pounds, in amazing shape and not just physically but I'm just in a totally different place mentally. My professional life has been vastly improved, my personal life is nearly unrecognizable (in the very best way imaginable) and I'm still out here, getting my 10k-15k steps every day. Yeah I've augmented my walking with vigorous strength training and running many days of the week over the last 2 years, but walking is still my cornerstone. i cannot say enough about how transformative walking consistently has been.

[@secretagent86]

Well done !!!

[@dmp0x]

@@secretagent86 thank you!!!!

[@dmp0x]

@@swamphawk6227 ha! Yes! Thank you!! and yes! Staying on the path!

[@jeffk464]

People need to consider one thing if you are super heavy its hard on your joints to do alot of exercises. It could be some people should swim or use the elliptical.

[@dmp0x]

@@jeffk464 you are absolutely correct. It's also why i limited my walks to just 20 minutes (that was probably 1k steps) for the first 2-3 months. i lost about 20 pounds in that first round to get to about 280-285 range when i started to *gradually* increase my time spent walking (i wasn't even really counting steps, for me it was about time spent moving).

[@LottieGreen-x4v]

I’ve been walking 10k steps each day since Feb 2022. By the end of the year, I almost couldn’t recognize myself in the mirror. My skin had gotten so much better my body was more toned I started feeling better, and I was sleeping better. I felt it when you said, “I’m less happy when I don’t do it”. It’s the same for me !!! Thank you so much for sharing your wonderful experience with us

[@kristinaD5214]

why is your comment identical to another person's??

[@Goodbyeeveryonehere]

It isn't. Show the other person's comment? Probably the same person using 2 different youtube identities, depending which one they signed in under.

[@Goodbyeeveryonehere]

​@@kristinaD5214you really need to get A LOT of walking done, if you are noticing such things. Your life must be very hard for you emotionally. Walking will stop that.

[@kristinaD5214]

@Goodbyeeveryonehere hi sweetie pie, do a quick look and you'll find it. Word for word. K bye ♡

[@NovaBeau]

I was the walking guy in my hometown! I had people recognize me and talk to me about why I walk so much. I was living in a very active city before my newest place of residence and I was so happy just walking, biking, cycling, surfing all the time and I felt so in tune with my body and so strong. I recently moved to a new city and haven't moved as much as I did in the past and my weight skyrocketed, my body composition changed drastically, and my cortisol levels are through the roof. I'm in a very stressful, intense educational program and I'm on the verge of tears almost all of the time. Thanks for the reminder to prioritize moving my body. I'll definitely be setting up my walking pad as soon as I get home from this outdoor stroll (and also maybe contacting my school counselor lol).

[@reallyglad]

It gets better. Remember that. ❤❤❤❤

[@julie2x]

Keep in mind that we have stressful periods in life because of certain circumstances. Good luck to you! Keep moving :)

[@kimeikoraevision5446]

Love this for you! Any updates? 😃😉😊

[@NovaBeau]

@@kimeikoraevision5446 Super intense summer course took over my life, but I'm on summer break as of very recently and I've been enjoying staying active! Not many updates, but I do have more energy overall from sleeping enough and prioritizing my health.

[@EyefulTower]

I did this too! I've lost 30 pounds this year. 210 to 180. The healing effects happened before the weight loss. It absolutely changed me and healed my body step by step. We need so much energy circulation to allow our bodies to heal.

[@arckocsog253]

How much did you walk?

[@365firebird]

There is a 75-year-old walking man in my community who has inspired many for years. He’s out in the rain, hail & snow. He does not take medications, calls walking his “medicine.”

[@xyzheathers]

Because almost every activity which is important for us can be a sort of meditation 😊

[@Albundy11373]

My wife’s grandmother walked everyday. She was in very good health and doesn’t take any medications. Her health only deteriorated the last few years. She passed away a year ago at age 96. Before that my wife couldn’t even keep up with her when they go hiking.

[@123LuffyDMonkey]

you dont need any medicine, the earth has given us everything we need, all the diseases and all the cures. Even cancer can be prevented by eating good non cancerous foods. Stop with processed foods, including meats and you will likely not get cancer. Stop alcohol ( because it gives you cancer) . If we just eat right and move our bodies you will be free of sickness.

[@oedalis]

Movement is medicine! 👏🏽

[@alwaysoutafterdark6136]

I started rucking in Summer 2021. I lost 70 pounds and have since averaged around 12,000 to 50,000 steps/day. A year ago, I sold my car and rely on grocery deliveries, local stores, Ubers, public transportation and walking to get around. One of the best decisions ever!!

[@LoveOneAnotherHeSaid]

Yep. No car is the ace card. Good luck.

[@AffectionateArcticFox-vu3gs]

I am 75 years old and have been walking about 15 kilometres everyday gor the last 40 years after i stopped smoking.I ca vouch for all the things that this good lady saiid in this video.By the grace of God i have been healthy all these years.Getting sick can be very expensive nowadays.Health is wealth.

[@krowkovtuber]

girl, 5 seconds in and your skin has already told me that walking works. that's literal angelic skin.

[@rgzddcsz8405]

what I just wanna to say

[@ursulaserle7919]

but she's an infant 😂

[@NowFriend89]

I thought it was just me lolol. I kept asking myself is this AI??? LOL

[@theoriginalhippychic]

I noticed the same@ such beautiful skin and healthy glow!

[@liz-sy2lj]

Yes! I had the same thoughts.

[@aaronburgess4442]

I average about 18K steps a day. I’m 49 & it does keep you in shape. My legs are fairly muscular from it & I rarely get depressed. It keeps me lean.

[@maalikfazal1406]

Resistance training? HIIT - sprints? Diet guidelines? Supplements? Thanks 🙏🏽

[@kwoj2777]

I totally agree about hitting the point where you feel like you can walk forever. Once you hit that point, it truly does feel smooth, your body feels limber, and ready to walk forever!

[@petrawhitmore4751]

I wish I felt this! I love walking and I average 15k steps a day…. Sadly I’ve never experienced this 😢

[@TheScienceofSelfCare]

Glad I’m not the only one! Wasn’t sure if I was crazy :)

[@TheScienceofSelfCare]

@@petrawhitmore4751I feel like it’s a point where your metabolism switches - perhaps tapping into glycogen stores? I’m not sure. But as long as you’re enjoying your walks, that’s what matters!

[@ev-yt2064]

I have maintained an average of 10,000 steps per day for the last two years. I am 80 years old. I experience thigh and hip pain about half the days of the week. The pain slows me down so I make up the step count on days when there is no pain. This week I walked 13,000 steps on two days by starting at 6:30am to beat the heat. I plan to do more of this. I need to also turn my attention to my diet as well. I would like to lose 25 lbs but that is going to be a real challenge. Thanks for your video.

[@murraybrockway6540]

Walking on dirt trail is easier on feet and knees than asphalt or concrete. 30 minutes walking a day was enough to reverse my congestive heart failure at 62 years old. A few years later I combined it with a Whole Food Plant Based Diet, no Sugar, no Oil, no Salt (WFPB-SOS) and intermittent fasting to reverse type II diabetes and insulin resistance, high blood pressure and high cholesterol, plus lose 50 pounds. I am back walking again this year. Should take another 40 pounds to get down to a BMI of 25 and 55 pounds to get down to a BMI of 23 (my high school weight but an inch taller. Not sure how thin I can get, but nice to lose most of the belly at least.

[@remembermeordie]

What was your ejection fraction when you started and after if you don't mind me asking?

[@murraybrockway6540]

@@remembermeordie somewhere in the 25 to 30% range. Attrial flutter caused the congestive heart failure as the top half was beating twice as fast as the bottom. I gained 25 to 30 pounds of fluid in 2 weeks and the edema even ballooned the fingers stretching my fingerprint to the point I had wrinkles in them when I lost the weight. Had a Cardioversion on my first visit to the hospital (had 7 medications when I left plus an 8 th a few weeks later) and Cardio Abalation on a second visit a month or so later) to take care of the 4 spots that were not beating correctly. 30 minutes walking and joining the hospital (cardio?) gym were recommended by the cardiologist. I did the walking, used the stairs and did workouts with dumbbells. I used to feel like I was being choked around my neck when I laid down the couple of days before hospitalization.

[@Kangazooka]

@@remembermeordiewhat is that?

[@remembermeordie]

​​@@KangazookaEjection Fraction measures how strong your heart squeeze is... an average person has an EF of 55-70%. So if 100ml of blood is in the left ventricle of your heart on any given pump it's putting out 55-70% of blood in there. A patient with heart failure has a decreased EF. Its basically the strength metric of your heart.

[@Kangazooka]

@@remembermeordie thank you, very interesting!

[@kmaamk1620]

Thank you for not hyper-focusing the video on weight it’s really refreshing and nice to just talk about the activity benefits and how to get there in general

[@chalyndajackson9384]

For me I am over 100lbs overweight and want to badly to be basically about as slim as you are. I've already started walking this week and only for about 20min a day but I def want to walk longer. Then I find this video! It definitely made me feel better for starting "small" and walking instead of starting like in a gym.

[@TheScienceofSelfCare]

Thank you for sharing your story. 🤍 I’ve found that starting small is the best way to build longterm habits that reallyyy stick. One small step leads to another 👟✨ you’ve got this!!

[@positivelight]

Keep it up! You can do it🎉

[@WonderfulParody]

I believe in you, you got this ❤

[@stellaolejar9007]

You go girl. I’m right with you, I’m about 30 pounds overweight and it was really hard the first few days but now I’m walking about an hour or so ( I actually started with 1/2 a mile and now I’m up to 21/2 miles) slow and steady. You’ll know you are doing well when you just keep walking and it feels so good.

[@marianaazevedo8641]

Please, don’t focus on being as slim as she is. A lot of it is genetics. If it’s not your natural body type it can be very dangerous for your health to try and be super skinny! Pay attention to the cues your own body gives you (of hunger/fullness, of wanting to move/needing to rest), and be thankful your body allows you to do so much, even if it’s not in the shape you want it to be, It deserves to be loved and cared for. Over time you can work toward realistic goals and be closer to what you envision for yourself 💕

[@ashfreakinbash]

I started using a walking app 2 days ago and just in 2 days my lower back pain has improved. I plan on using this app all year. That’s my goal for the rest of the year. I just want to walk everyday. I’m only starting our walk about 2,200 steps but 2 years ago I could barely walk to the bathroom at the weight of 475lbs. I’m not 351lbs today. I have a goal to reach 150lbs and maintain it. I keep watching videos on walking, exercise, and meal prepping. I’m getting inspired in motivated. Today is day 3 of walking and I’m happy about that! Good luck on walking guys! You got this!

[@justbelove11]

EMDR therapy actually started out as a form of walking therapy. Walking is how Dr. Francine Shapiro came up with EMDR. As you walk, you scan the environment laterally and this helps with emotional processing. To make it easier to perform EMDR indoors, they came up with these lights going back and forth that you track with your eyes.

[@JamesDecker7]

Which is the sad part. I’ve found a lot to recommend the walking version of EMDR due to: 1) Mood improving effect of exercise. 2) Cortisol reducing effect of exercise. 3) Attribution of sympathetic symptoms to exercise instead of trauma reaction improving tolerance.

[@meggo6673]

Interesting!

[@ztebazile]

love this! I did EMDR for a year and definitely find that walking in the forest in particular is super soothing with the sunlight dappling through the trees :)

[@ThatForeignBloke]

My target is 8000 but my daily average for the last 6 months is approximately 14,000. The reason I chose 8,000 was prior to starting, I only averaged around 3,500 steps per day. I have now been walking since January and my streak for achieving my target is just short of 250 days! I have lost around 16 kg and like you my sleep is much, much better. I am 56 and a stroke survivor and really wanted to make major changes in my life. I now no longer eat any ultra processed food - none whatsoever!

[@PS-bs8oe]

Bravo, u rock!!@

[@ThatForeignBloke]

@@PS-bs8oe not sure about that. I just realised that I needed to start taking care of myself and am determined to make long lasting lifestyle changes 🤔

[@CrossoverClassic]

Well, don't get another booster, that's for sure.

[@DiegoTheGenius]

good job man, thanks for sharing, very inspiring

[@k14michael]

@@CrossoverClassic Stop the processed food first. There are tons of unhealthy stuff that people do these day that can contribute to degenerative diseases. What make you so sure it’s just the boosters? And you have no idea how many lives has been save with the boosters either. So stop speculating. Stop buying into the political sides of the boosters. If the boosters were that dangerous the FDA would have stopped it a long time ago!

[@carriemuniak9353]

My current step goals are 12,345 steps a day - mostly because 1) it’s a fun and silly number and 2) it’s just a bit over the 10,000 steps a day I was doing before. I’ve been doing this for a little while and I LOVE when I crush that goal so I may increase it soon. For now though, I’m really attached to the number and it’s manageable.

[@ram42007]

That's exactly my goal for this year, for the same reasons :)

[@carriemuniak9353]

@@ram42007 Yay! We’re in it together! 🤘👟

[@SchastyeZ]

omg finally someone else walking my number :) when I'm not running its12,345 steps at minimum for years now☺

[@pspartz]

Great video! I can attest to your conclusions. I am a 74 year old male who has been walking for the last 44 years. When I started I did mostly speed walking and would often pass joggers. Now that I am older I have slowed down, but still enjoy the benefits of fresh air and being outside. And living in Minnesota I walk every day, missing only one or two days of the month, no matter how cold or how much snow. I truly think it is the very best exercise one can do. And if you like golfing it makes it that much easier to hit 20m steps a month. And by a conservative estimate I am probably well over 30m miles, and still going.

[@Roy-pv4sv]

This is great. I wish you a long life, health and happiness.

[@rbowdenscipio3408]

When you're at the gym working out, I find it helps to walk during my breaks between sets. Sixty seconds of walking will get you about 100 steps. If you have eight different exercises with four sets each, you'll get around 3,000 steps in conjunction with your gym workout!

[@NicE-jq3wv]

How do you keep from someone taking your machine or bench?

[@rbowdenscipio3408]

@@NicE-jq3wv Typically I'll leave my towel and water bottle on the bench. The more crowded it is, the smaller a loop I'll walk (in some cases I may just end up walking around two benches or even end up pacing in front of the machine, repeatedly.)

[@lisaannemariechow]

Great idea!

[@vjbhatia77]

Yeah, our Y is very crowded so I do the walking until my machine frees up. It works out best for everybody so I’m not hogging the machine.

[@fixesdev]

I do the same too hehe nice!

[@taylorward2920]

Love this video and the overall message! This is exactly why I love to advocate safe, walkable streets that prioritize public transit and active travel. Sidewalks, benches, public parks, and lots of accessible green space should be the norm everywhere to make walking a safe accessible activity for ALL people!

[@TheScienceofSelfCare]

Yes!! Accessibility to (almost) all people is what I love about walking too. 🤍

[@Mulmgott]

That is one of the perks of living here in Germany I never think about as a European. It would be the weirdest thing to me to be in a non-walkable area since that absolutely is the standard anywhere around Europe. The fact that everybody views it as a normal thing to walk to the store 15-20 minutes away is probably one of the reasons why the BMI here is a bit lower on average than it is in North America.

[@TheEmaile]

This is the one reason why I’d like to live outside the US. The only real walkable areas are in big cities. I would love to live somewhere that doesn’t require a car and I could walk everywhere and not have to worry about getting out and moving.

[@janellelehmann9389]

I couldn’t agree more!

[@PeterPenguin77]

This is so refreshing to see the lowly exercise of walking finally given it’s rightful place. I love walking because I get to go places and see new things… instead of just doing 25 sit-ups and 25 pushups. Walking has been the perfect covid exercise… no gyms. Walking rules! That’s so interesting how you analyze the fat burning details… thanks! I didn’t know that!

[@todd92371]

I bought a stand up desk and small walking treadmill for work. Best thing I've ever done there. I get in around 25,000 steps a day while working for 8 hours. It's so nice to not have to sit all day. Try to ride bikes at lunch also. I thru-hiked the Appalachian Trail awhile back. And I remember that amazing feeling just walking every single day. So, I'm trying to bring walking into every part of my life. Profound video.

[@ChristysChannelYall]

I walk at least 6000 steps a day. I do more in winter but 6000 in summer because it is miserably hot where I live. I’m 50 and I stay the same weight which is my normal weight of about 125-130lbs. In the winter I lose a little since I can walk more, but I absolutely know it helps with my mental health too. I highly recommend walking!

[@Beyondthebite2024]

I feel you about summer. I live in Georgia and cannot stand walking outside during the summer months. I was contemplating getting a treadmill just because it's so hot out.

[@Cheesyenchilady]

@@Beyondthebite2024same in Texas .. today was the first day of relief!!!!

[@stevesheldon5153]

Well done, thanks! I'm retired so time is not an issue for me. I walk every day with a goal of 10-15K steps. I have hit 20K occasionally. I'm 66 and walking every day has made a huge impact. Watching this has inspired me! Subbed.

[@annen22]

You are so intellectual in such a gentle and curious way. It's really lovely.

[@TheScienceofSelfCare]

Wow-this is the nicest compliment! Thank you so much 🤍

[@joannenorgate790]

I walked 100000 steps a week (avg 14.3k daily) for whole of 2023- tracked and felt many of the benefits you mention - fitness, wellbeing and wider - but have cartilage loss in both knees and ended up with a bakers cyst in back of right knee (not uncommon for arthritic knees) but what I learned is use your glutes are if you have bad knees not the quads which we typically do when walking (refer to El Paso clinic videos and info on this if you have such knee conditions) but anyway your video has re inspired me - I’ve managed to teach myself to use glutes and been walking again but not tracking or doing this many steps so I’m ready to go again - ordered a replacement tracker and I’m going to get going again! 20k here I come !

[@pipuk3]

Book Recommendations in this Video:- Atomic Habits by James Clear 1:24 The Joy of Movement by Kelly McGonigal 5:37 The Slight Edge by Jeff Olson 14:44 The Inner Game of Tennis by Timothy Gallwey 16:47 *all these books are available on audible

[@Klaymour28]

I started walking 6 days a week, after my resistance workout, started out doing about 2.5 miles, and now doing 5 miles a day. I love it, and so do my dogs!

[@stevewright2241]

I started for myself what I call the 50 mile challenge. It’s a hiking challenge. No treadmills. Dirt trails whenever possible. Carrying a backpack if able. Hike 50 miles in a month and do that for 12 months. It should be over 600 miles in a year and should build a good foundation for backpacking.

[@carl13579]

Over the summer I achieved 400 miles in 4 months, all hiking/dirt trails, at age 58.

[@uhlexseeuh]

nice! @@carl13579

[@David-fk7qs]

I walked for 15,000 steps per day for six months and I can tell you that all the benefits you are saying in this video are very much true. Keep going and never stop walking

[@Claudia-lq3ns]

I'm a retired fitness instructor, and I have always said that adding walking into your routine, no matter what it is now, will absolutely give you an edge in your weight management. I also recommend walking for anyone with issues with their back, hips, even knees. Walking puts us on auto alignment (as you mentioned), so you are loosing up those tight muscles and putting everything back in it's appropriate place while lubbing those joints at the same time. Form is key here. I've only been walking a few days a week, but I also do a lot of other exercises (kickboxing, water aerobics, spinning, and sculpting). I used to have a habit of taking a walk at lunch, even for just 20 minutes. I really should get back into it, just for my overall wellness...especially at the office. I work in Cybersecurity, so it gets really stressful. I love "Standardize, then Optimize." It's like a maturity framework 😂 Great content; you got a new subscriber 🌟

[@TheScienceofSelfCare]

Aww thanks for your kind words and musings, Claudia! Welcome to this corner of KZbin 👋 Happy to have you here!!

[@superscience4817]

How about those people trying to gain weight? Is it okay? Btw any tips for hardgainers?

[@linzleigh3321]

So great! You are right about the EMDR connection to walking! The lady who pioneered EMDR discovered the impact of eye movement while she was on a walk one day. Andrew Huberman said in a podcast that you can pay for EMDR sessions or you can walk for good amount of time each day while you problem solve and process stress and trauma. We don’t move enough anymore (especially cross body Movements) which is part of why there is an increase in mental illness.

[@joanmurphy2166]

This retired psychotherapist concurs.

[@thefunfam1433]

EMDR Is absolutely amazing! Hard to go through but necessary

[@bailey.james.]

i’ve done emdr therapy! While walking the mindless movements of the body cause my brain to go into “processing” mode. Other “mindless” activities can do this too. Allowing my mind to wander and to just notice what comes up during walking is pretty close to what i did in therapy. thank you for bringing up emdr, i never hear people talk about it. great video! very inspiring!

[@0anant0]

Plz explain how you gaze as you walk -- straight forward or scanning both sides, etc. Is it a deliberate gaze or a 'soft' gaze? Thanks!

[@bailey.james.]

@@0anant0 i just passively look around while walking. i believe the back and forth motion of the legs and allowing the mind to wander is what tricks my brain into processing :) but that’s just what works for me!

[@0anant0]

@@bailey.james. Thanks! So it's just a wandering gaze.

[@mosulman7773]

She is lovely and very, very intelligent

[@smw4020]

I started walking 10k steps a day in summer 2020. By 2022, I was up to 15k a day. In 2023, I was up to 20k. And now I hit between 25k and 30k a day. It’s completely transformed my mental health and physical health. While the physical benefits are great, it’s been my the mental health benefits that keep me going. I vividly remember how I used to feel before I started regularly walking, and I feel like a completely transformed person now. It’s a lot of hours… but if you walk while you work, meditate, journal, listen to podcasts and music, call friends and family, work through problems, etc - it’s a very productive and fruitful time.

[@g.r.isidro938]

@00:12 That man has no job.

[@exotica2594]

Lol 😂🤣

[@ilonabaran5987]

😂😂😂

[@ZinhleKDSZ]

Na 😂😂😂😂

[@ratneshsingh8085]

Rofl😂

[@starhomesteadindia8999]

True 😂

[@saywhatyouwill405]

Yup, i am a big walker. I think I average around 8 to 10k steps a day, but that does not include my daily workouts. Most of the territory I hike is quite steep and I commonly go out on 20k step hikes through steepish country. I also sprinkle in days of rest here and there. Most importantly, I am almost always happier walking, likely more so than biking or skiing and certainly more than working out at a gym. A walk is really a meditation. Its hard for me to listen to books on tape or blogs when walking in beautiful areas, because the sounds of nature ARE an important part of the reward. There is something primal in connecting & listening to the wind, sounds of the trees, animals, water flowing and of course the birds. Transformative peace comes from reconnecting with nature. See you out there!

[@exxent88]

I've been walking 15k steps every day for almost 2 years now. This video inspired me to start going for 20k as I'm currently trying to lose a few pounds of fat, lets freaking do this!

[@75Cee]

Yes!! Doing it with you!

[@TyphanyGarcia]

Letttttttttts gooooooo😊

[@brittanyhaskins8252]

I am just starting out on my walking journey. I have been using my neighborhood to meet this goal. I have built up to 3 miles of brisk walking daily. I do struggle with mental health so there are some days it's extremely hard for me to get up and get out. however walking has kept me accountable. I try not to be to hard on myself and if I do miss a day not to miss twice. I listen to positive messages while walking, and reward myself for meeting my walking goal. I want to get up to 10.000 steps and since college is out I think I will be able to meet this goal. walking makes me feel better mentally and stronger physically. I am definitely going to try and build up to 10,000 and work my way to 20,000. thanks for such a great video! so glad I found you!

[@serina_elaine1315]

I’ve been a long distance runner for years until my recent injury. For the past 2 weeks I have been walking and I feel more at peace and not in pain after. I’m up to 10,000 steps in one day. If I do strength training I get 5,000 steps in that day. So even in rehabilitation walking has been so beneficial and making me feel good that I can at least get outside and get some sunshine.

[@maciejkowalski7906]

Każdego dnia wstaję o 4:45 i spaceruję do pracy 45 minut. W pracy nie mogę się doczekać końca dnia, nie dlatego ,że nie lubię mojej pracy ,a dlatego że z utęsknieniem czekam na spacer powrotny.

[@PalmdalesAdonis]

If you're gonna do this I highly recommend wearing proper footwear (wide toe box) to avoid chronic foot pain like plantar fasciitis. Also, don't forget to stretch, exercise and massage your calves and feet. I worked at a warehouse (10 hour shifts) and I'd also would walk 20k-25k steps at work. But I got plantar fasciitis on both my feet because I neglected my feet. I didn't stretch, exercise and massage my feet/calves and I didn't wear proper foot wear. I been suffering with this since April, and around September it started getting better. Don't wait until it happens to you, just because you may not feel pain, and your shoes feels comfortable to you it doesn't mean it won't happen to you. I do get stares because I'm now wearing these wide big Hoka shoes but I'd rather have space that my toes need than to look nice with narrow shoes that will only be damaging my feet.

[@adeleke5140]

thank you for this. I would work towards getting proper shoes.

[@allyson--]

Hi, do you have resources for which massages & stretches help your plantar faciitis?

[@Himathyyy]

@@allyson--the only thing that helps is fixing your shoe to the correct one

[@FyerBear]

For the record, evidence shows that stretching and massaging do very little for recovery and healing injuries despite what popular opinion may say. Well fitting comfortable footwear and frequent breaks when discomfort begins are the best solutions, although working in a warehouse (which I do as well) doesn't tend to do wonders for your physical wellbeing lol

[@PalmdalesAdonis]

@@FyerBear I agree with you, which is why I stated don’t wait until it happens to you. Stretch, massage and rest to prevent chronic foot pain. A lot of people don’t do these 3 things until after they develop chronic foot pain, by then like you said it does very little to help with your recovery like you said.

[@DeAnnaChoi]

You sold me at “I have been sleeping so beautifully”. I have so many healthy habits but it seems I sleep worse and worse. Your whole video is gold and so are you! Thank you!!!

[@eveanddell]

I have to say I never considered myself a 'walker' but after my wife and I got our doggo a few years back, we try to walk with him every day. We do the neighborhood loop for 30 minutes (almost 4k steps) and we feel so much happier doing it together. And it's a good time to connect with each other and get outside, away from screens and work.

[@TheScienceofSelfCare]

Yes!! It’s such a lovely way to connect with people. I remember reading a whole Reddit thread about how daily walking had saved people’s marriages. And all these different couples were chiming in. 🥰 add in a doggo and it’s a reallll recipe for happiness.

[@JustinKohler-u4b]

Been walking 20-25000 5 days a week for 3 months. 165 to 140 lbs with no other changes. Edit:5 yrs of weight training experience, 18 hour water/black coffee fast, vegan yes, yes alcohol, yes 🌳.

[@joslinnick]

How do you go that long without food? I've never been able to function properly without a very big breakfast.

[@TheScienceofSelfCare]

@joslinnick Everyone has a different fasting tolerance based on a bunch of different things (hormones, genetics, microbiome) so if you feel like you need breakfast, I would trust yourself. You know your body best!

[@TheScienceofSelfCare]

That’s a pretty epic routine! 🤘 keep rockin

[@joslinnick]

@@TheScienceofSelfCare That's a good point!

[@NinjaAirBike]

@@joslinnick you could have a big breakfast and just stop your eating 8-10 hours later and see how it goes from there!

[@marie-joseecharest1735]

I walk 45 min. outside everyday since June and I do another 45 min. workout inside later. Walking outside is THE thing that changed my life, it is easy and agreable, it helped me to reset, to stay calm, to think, to enjoy my day. I am with you 100%. I do it on rainy day too. I treated myself yesterday with waterproof shoes and pants. I like this idea of adding weights, will do that soon. Thank you for sharing your readings too.

[@TheScienceofSelfCare]

Thanks for sharing-I also feel like walking has “changed my life” and many people often think I’m being dramatic with such a statement. Not in the slightest. :) I loved reading your take!!

[@marie-joseecharest1735]

@@TheScienceofSelfCare It is really a drug for the brain. I think we get addicted to walk. I crave walk for real.

[@TheScienceofSelfCare]

@@marie-joseecharest1735 so true. If I sit for too long, my legs (and brain) crave the movement!

[@TheForestSinger27]

I walked & hiked at least 12k a day for a year. Changed my entire life

[@stevevuoso8411]

Plot Twist: At the end of the video the camera pans down and she's been walking the whole time.

[@TheScienceofSelfCare]

I considered this. I really did 😅

[@richardgshields]

😂😂 very good

[@extraincomesuz]

All these comments and the video have inspired me. In my 30s, I hiked the Annapurna trail (with 40 lb comfy backpack) in Nepal, 3-4 hour hikes between villages morning and afternoon (the next eating or sleeping spots). I had already been running daily so movement WAS habitual for me. The hike was over a month long journey and was the best adventure of my life. I lost 7 lbs on the journey but ate Buddha bowls, snickers, and chai tea everywhere I could. Walking 7 hrs burns calories!! I'm over 60 now but routinely walk 6k steps as well as resistance bands 3 times per week. I want to increase my steps to over 10k. Thank you for the inspiration.

[@beachliving3127]

I figured I had a problem when I (63 years) was twice the age of a NFL tight end, 6 inches shorter (I’m 5’11”)and weighed more (267lbs)! In addition, I got motivated because I realized that I have Dunlop syndrome. That is, my belly done lopped over my belt! I’m on day 42 of walking and have averaged 16K steps/7.5 miles per day for the last month. Weight is down close to 15-20 lbs, belt size down a notch, XXL and shirts and pants are a lot looser, I can tie my shoes without my stomach interfering, back doesn’t hurt getting out of bed, and I’m sleeping better. Can’t wait to see how I feel in another 30 days.

[@Tarotjackpot]

Awesome! I started to walk when I found myself swaying side to side.

[@JP-tq7ni]

Bravo

[@lenastrobridge6835]

Awesome! What is the update?

[@beachliving3127]

@@lenastrobridge6835 After 93 days I’ve kept the average of 16K Steps/7.5 miles per day. I’m down 40lbs, briefs down from 44”/46” to 40”/42”, XL shirts are very roomy, pants that are 40” are a tad loose, and down to the last buckle on the biggest belt I was using over the last 3 years. Blood pressure is lower, I’m not tired when I get out of bed, able to get off the floor without straining. By the end of next 45 days I want to be down to brief size of 36”-38”, Large shirts are comfortable, and 38” pants are a tad loose as well. The sad part is that I don’t have to buy any clothes if I hit this goal!

[@lindarosebuchanan1650]

Thank you so much. I will start of with 8,000 a day, starting today. This has been very helpful. I'll keep you and the community posted.

[@TinaWasTaken]

I experienced trauma in February. In April, I started walking for at least 30 minutes everyday. The positive impact on my mental health was outstanding. Even better than any other treatment I was undergoing. There was one month (August) where I did not keep up with the walking. I would still workout but it was mostly lazy bad dancing inside. I was moving but not very active and not getting much natural light. I suffered big in August. Ever since I started walking again, my mental health has been great! I’m not quite at 20k but I would love to experience it some day.

[@rachelcarey486]

I've been averaging 15,000 steps a day since discontinuing a medication. The walking has helped so much both physically and as a nice distraction. I have a home-made stand set up on my treadmill and walk while watching Gilmore girls. 2 episodes gets me 9000 steps. Hoping to up it to 20,000 soon :)

[@kngznart]

Gilmore Girls just by itself is great for my mental health, I combine it with painting ;)

[@kwilliams2239]

That's too funny. I started at the gym watching it on Netflix. That and Grey's Anatomy. I'm up to season 14, (or is that 140) now. I only watch it when the weather makes walking unpleasant or dangerous (as it has for the last four months).

[@Wandertheworldwithme]

How fun! What a great idea!

[@Holisticbarbarian]

Walking is one of the most underrated tools people can use to increase health, hit physical fitness goals, improve digestion, and so much more. I'm not surprised that your overall experience of life has improved after increasing steps. I like to do a walking meditation where I don't have my ear buds in, but I'm just walking(often with my dog), and focusing on my breath for extended periods of time.

[@JanetTickner]

I've been walking long distances for many years and I can relate to what you are saying. I have great memories from when my dad and I used to walk in nature all the time when I was a little boy. My dad continues to walk 6 miles everyday and he's 80 years old, he's super healthy and doesn't take any medications. I think there is something very powerful in walking. Thanks for sharing your experience with all of us

[@kelz0974]

Absolutely love this video. I used to walk 10-15,000 daily. Im no longer working for anyone however building my business. Sometimes it is difficult to do so. TODAY I will do this! The Slight Edge is a book we tead company wide. I absolutely love it and keep it with me. Thank you for sharing. ❤️❤️🙏🏾🙏🏾

[@ms.carrick429]

I'm 76 years old, and I'm starting over. After not doing anything for years, actually, almost 20 years. I remember loving to walk and I'm going to start walking. I have screwed up in the East. But I'm getting some herbs for them and I live in the apartment. Now that's 5 flights. I have a good start. I value all of your suggestions and i'm going to start implementing them into my life. Thank you

[@JedoRPG]

I know this isn't nearly as profound as walking 20,000 steps a day, but the year before the lockdowns I was in a bit of a rut due to relocating (still within) Toronto. To try and get out of it, I started walking around the city by myself and taking more pictures for Google Maps (storefronts, menus, food) as I got my 10k steps a day outside of all my other daily commitments. I met so many people, befriended some restaurant owners, and reached some pockets of Toronto that I never knew existed. Looking back, it was one of the happiest days of my life and I cried a little bit thinking of all the fun places I visited. If I had to pick one reason to really get back out there to walk and explore, it would be for all the positive things it did for my mental health.

[@SummerSun-sg3wf]

🙏😍

[@TheScienceofSelfCare]

That’s amazing! Thanks for sharing. And it’s certainly profound to discover new people, new adventures, and a new side of yourself through walking. 🤍

[@donnabillingham5168]

Is taking pictures for Google Maps a source of income?

[@JedoRPG]

@@donnabillingham5168 Nope, I was just doing it to practice. If you contribute enough to google maps, you also get a chance to apply for google events related to google maps.

[@splovelace]

As inspiring as my story is for others, I constantly seek out inspiration. Your delivery, common sense and enthusiasm have done just that. Thank you and keep up the good work!

[@ira_herself997]

My target is 10.000 and since September I'm doing 8000 but it's an improvement because before that I was doing 2500- 3500 as I was spending too much time at the office. But I'm noticing also that my feet don't hurt as much as before, while also my muscles are more toned, of course. I'm 40, female. Your goal is inspiring, good job!

[@kimguerrette3438]

Andrew Huberman talked about why walking is so calming in one of his videos. One of his colleagues at Stanford has a study showing it has, in part, something to do with your eye movement during the walks.

[@clairefahy6504]

In this clip he mentions 5 quality studies that were done recently which help to explain why EMDR has the effects it does. I'm wondering if this means that walking on a treadmill would be less calming, because you don't have to look around you (making lateral eye movements) to see where you're going? I also wish the makers of this short would say what the studies are, or at least link to the interview the clip was taken from. kzbin.infoOGRblN3X7BE?si=x5K9VFcD09hKr4Xs

[@InAMinMaths]

I’ve done EMDR and it removed a trauma I was holding on to for 10 years. No more adrenaline fight or flight responses. I’m not sure how it corresponds to walking and doing there’s a connection but I’d recommend both! When I was in my early 20s I walked everywhere as could not afford a car. Was in good health.