STUDY: Walking 10,000 Steps Daily for Fat Loss, Depression, Sleep Apnea, Diabetes & More
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- čas přidán 1. 11. 2022
- A new study finds walking 10,000 steps daily significantly reduces the risk of developing obesity, depression, sleep apnea and more.
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Link to research: bit.ly/walking-prevents-disease
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0:00 Intro
Walking between 6-8000 steps a day helped me lose over 65lbs, and I'm convinced played a huge role in banishing my depression. I wasn't trying to maintain a certain speed, I just got off the couch and went outside!!! Anyone can do this!!!
Well the sunlight mixed with the dopamine response from that gentle exercise surely diminished your depression
👏🏻
@@drip369 yep, I would love to know the effect of the steps vs the effect of being outside and also being exposed to sunlight. Kind of skeptical wrt the "inflection point".
My friend you have got it in one.👍💯. Just get off the couch and do it. There is enough documented evidence that getting outside and exercising regularly is one of the best forms of treatment for combating depression. I can also vouch for this, well done and good on you. Keep it up. 😍
@@drip369 agree here
I'm writing this in the hopes it might inspire someone:15 months ago I was walking with a cane (I'm only 45) and I was scheduled to have a total knee replacement. After the surgery was unexpectedly canceled (Covid), I decided to take that opportunity to give it one last shot, to do all I could to strengthen my knee, lose weight, and really give it my all. I started by walking circles around my driveway for 20 minutes every. single. day. Eventually I increased it to 30 and then 45 minutes. Within two weeks I no longer needed my cane. Within 4 months I went off of blood pressure medication. Within 6 months I lost 30lbs. I changed my eating habits, I educated myself about health and wellness, and most importantly I walked. And walked and walked and walked. At first I aimed for 4K steps, then as my strength increased, I bumped it up to at least 8K steps per day. Now I average well over 10k every day. While I will eventually need a TKR at some point, my knee is stable and my leg muscles are strong and supporting my knee. Because of walking and counting steps I avoided surgery, went off medication, lost weight, and found out I am much stronger and more determined than I ever knew.
That is awesome... congratulations!
Amen! Love this testimony! God made our bodies stronger than we could ever imagine. We just gotta steward them well, especially as we age. Beautiful story 👏👏👏👏👏
Standing ovation for YOU! You put in that work, you're an inspiration! Thank you so much for sharing your triumph
Your doctors must hate you!
@@sparklemotion8377 Ha! They definitely don't love my "holistic" approach to wellness!
I like to walk alone. No pointless conversation, no matching strides, just me and the elements. A selfish pleasure you might say.
😀
I walk with my dog and I have very intelligent conversations with her because she's a genius to black German Shepherd smarter than most humans not even joking
Agreed!
No music or podcasts, either. Listen to nature.
@@genxx2724 Yes, especially this month! The drying, rustling leaves are music. 🍂
I am 80 and I average at least 12000 steps a day. I feel great
That’s awesome!
That’s amazing! God bless you!
That's amazing!
That's A LOT of walking. I'm amazed! I'm 37, I walked 13000 steps yesterday and I feel so tired. Congratulations!
How long does it take for you to do that
I used to live in China. I love the community there and how everyone walks in the evenings. From young to old, even people with canes. The parks, lake areas, and bridges are filled with people walking every single evening. You eat dinner with your family (or girlfriend/boyfriend, or friend) and walk after. That’s how life should be.
I think that we, from the US can learn from that and design our lives to walk in the evenings too.
Same in Korea. It’s really nice to see it. However, in Germany people are also walking a lot (not all of course) but Korea feels different as a lot of okd people are walking a lot in the parks. I guess there is just a differenr view on health…
@@gotnoname3956 that’s awesome. I also used to live in Korea prior to living in China.
Definitely agree, greetings from a Swede in Beijing 🌆🏯⛩️
I combined walking 10,000 steps 4 days a week ( I literally go for long walks around my neighborhood) with weight training at my gym. The good effects on my health are humongous. We also carry our own weight when we’re walking. I don’t need company, just my ear buds, music, good walking shoes and sunscreen. Lost 20 plus pounds I gained during the pandemic. Nothing beats getting in shape again. Walking it’s a blessing.
Rethink the sunscreen
Thats great if you live in a ever so love area lol
@@carolevans5285
Yes, very calm, clean, dogs on a leash and nice folks. To be honest I’m blessed. Love to watch all the different dogs they take out for a walk. Friendly family oriented, (children) and seniors too and to top it all multiethnic/multicultural cat lovers neighborhood!! What more can you ask for, lol. Cheers.
@@brieoflyng4755 and the air pods
@@brieoflyng4755 would love to know more about why sunscreen is bad? Air Pods i got it the wifi signal is brain dead
If you don’t get 10,000 right away. Work your way up. I was getting like 1 to 2 k a day. I work from home and rarely leave my house. But I just went up to 3 then 5 now I’m at 6. Gradual is ok too ❤️
Awesome ❤❤❤
Exactly
Sustainable goals ❤
i lost over 150 lbs by walking it off....i no longer need meds for insomia,diabetes,depression and anxiety all from 10000 steps a day it works
Today I walked 23k steps and went to the gym, my home has never been in better order and family are happy and healthy. All thanks to, steak, eggs, sardines and raw full fat milk. I feel better than I did when I was 20, am currently 42 and considering that I was dying for 3 years, its nothing short of a miracle. I thank God and farmers for every second I have to enjoy life!!
What is the best way you cook your eggs and steak? 😮 I'm super glad you feel way better during your age. KEEP STRIVING.
@@scribeofsolace Thank you, much appreciated 🙏 I fry my eggs and steak in olive oil. Sometimes, I poach just egg yolks in boiling water and add salt before I them. Hope you are well
@@baroquefiddle4790 Are you buying A2 raw milk?
Unsure if I got the lettering/numbers correct
@@capo4270 I'm not sure, I buy it directly from a farmer, he gives it to me directly from the cow and I take it home and strain it, refrigerator it and then usually drink a litre a day
I walked 13,000 steps today then had ice cream and apple pieZ I need help. 😢
College student here. I lost 70lbs after moving away from home and coming to a walkable campus where I had to walk to every class with a ~25lb backpack. Obviously I changed my eating habits too but having to walk everywhere has helped me out tremendously.
Walking is so important. I wake up every morning Monday to Friday at 5:15 AM and start a 2 hour walk which gives me 6 miles. I walk fast. On the weekends I walk for 3 hours which gives me around 8 miles. I walk on a fasted stomach. I don't care what people think of me our how they judge me because at the end of the day the only person that matters is me. I always tell myself you are the most important person in this world. I loved this video by the way. I want to live past 100 years.
Do you. . is right😂😂. You can't please anyone anyway.
Seems like You are aiming at 120
I believe u will pass 100
Your not alone. I do almost the same with empty stomach monday to friday walks 4am til 6am and weekends 4am til 6:30, I've be doing for 6 months already
🥱🥱😴😴😴
I was 26 y/o, 149.5 kg, 26 days ago. I was diagnosed with Stage 1 Hypertension. I didn’t take the medications as instructed which was dangerous and shouldn’t be done unless you tell your doctor.
I started walking/jogging at least 10k steps, 3-4 times a week. I lost about 10kgs and my bp dropped to 110-120/70.
This makes so much sense. I had anxiety and depression for a year, got a dog and started walking 4-5 times a day, very long walks. I felt so much better for years…. Skip 8 years forward. Now I have kids, massive stress and slight feelings of depression. I need to start walking again.
UR flow - how about you also add GOD to the mix. People who pray/meditate & eat right & exercise live longer & suffer less depression . WHY? Because you have someone (a Father) who loves you more than any man ever could. Also, friends really don't want to hear your whining. So JOURNALING to God helps tremendously. STOP chasing after a man. If he doesn't want you, there's NOTHING you can do to change that. LEARN to live alone knowing with God, you're never alone.
Why are you stressed?
@PenileAugmentation much respect to you, sincerely. This YTuber inspired me to get back to walking now that my lungs are clearing from infection months ago. You too inspire me.
Start walking my friend. You won’t regret it.
Start taking your kids on walks.
I am 70 and walk every morning. I included backwards walking in my walk and in three days my hip and knee pain decreased so that I could sleep again at night. I really recommend people include ten minutes at least of baclkwards walking in your walking. It brings bloodflow to areas you normally do not get much to usually. It helps with bone spurs, injured ligaments, and different muscle groups.
This is very common in China.
What a great idea! Thanks for sharing and I'm glad it has been so beneficial to you!
Thank-you
That's awesome 👍
thanks for sharing... I never considered backward walking benefits
I was 70lbs overweight. I started with walking around half an hour a day and now I walk over 10,000 steps a day and I have lost that 70 lbs....reversed fatty liver disease and pre diabetes and feel and look better now at 47 than i ever did.
Well done!!!
Don’t forget rucking - walking with a weighted backpack - which amplifies the physical benefits. I’m 72 and walk my dog everyday with a 30-lb cast iron plate in my backpack. This takes a little getting used to, but the positive impact on leg strength, balance, joint mobility, and endurance are significant.
I’m 70, and do 4 days a week of aerobics. 2 days on a treadmill, rucking at 3% incline, 3.5-3.7 mph. For 1 hour. 2 days, I use an assault bike, 30 min. The other 3 days are resistance training, mixed with mobility, trigger point, and stretching. So far, no meds whatsoever. No diseases whatsoever. I try to eat clean 90% of the time. ❤
I've been walking at least 6,000 a day for the past month and a half and just set my minimum goal to 6,500 and feel so much better about myself.
10,000 is a lot to commit to for a lot of people. Start off with a goal you can meet daily and grow from there.
It's better to walk 4,000 daily vs 10,000 once a week because it's too high of a goal
I used to think I didn’t have time to walk and work out. Then I realized I could save three hours a day by exercising instead of eating three meals each day. I now strength train one hour a day, and walk at least twice per day, often more than that if I have errands, etc. I eat usually one meal per day, and that takes fifteen minutes to prepare. Since May 2021 I have lost 150 lbs, and have reversed hypertension and a bunch of other physiological problems. This stuff works. Thank you High Intensity Health for making these great studies known.
That's amazing!!
Then you don't have to do anything else... reading book or video games or studying cause you gotta wake up to work and chores next day.
@@kubasniak If you mean that "all I do is work out" you are mistaken. My wife and I have raised ten children, I work full time, and I do virtually all my own home (plumbing, electrical, painting, remodeling) and automotive maintenance and repairs. All I said was I use the traditional three meals per day time to active pursuits. Please do not put words in my mouth. If this is not what you meant, please clarify.
@@rontiemens2553
10 children? You rarely see that anymore. 😅
Good job I bet your sex life is 1000x better 😄 try intermittent fasting I go 20-4 and it's been a blessing
My husband started walking between 10,000 and 18,000 steps a day 3 years ago. He has now walked over 31,000 miles!
It has greatly helped his overall state of mind and health.
My husband and I gained a ton of weight during the Covid lock-downs! We decided to get our act together and start a healthy lifestyle last year, on Oct 1st 2021. I lost 40 lbs and he lost 70 lbs.! All we do is walk 5 days per week, 2 miles per day, as well as eat a low carb diet. It's amazing how good you can feel when you stop eating like crap and get some mild exercise in!
It’s amazing in such a toxic society, how comments like yours really make the world a better place. To you it might just be a comment but it genuinely is making peoples day better. This is so inspiring.
At 66 years old I walk 7 miles a day, 7 days a week with my dog. Have been a walker all my life. Thank you for letting others know.
Wow ❤❤❤
I've incorporated walking for 1.5-2 hours at least 5 days a week, and I've lost 75lbs from the beginning of April to today. I physically feel much better, and my mental health is doing better than it was previously as well.
Thats awsome man!
.... and for all the other that didn't catch your reply at the same day: When was "today"?
@laurelledubois well, from April 2022 until April 2023, I lost 100lbs. I've maintained since then.
Walking 10k to 14k a day cured my PMDD but reddit tore me apart for suggesting exercise improves mental health and hormone imbalances
Congrats on healing! 💓 Reddit is a cesspool of ignorance and negativity. Good for you for taking care of yourself. I’m trying to do the same.
Not surprised. Most redditord don’t even go outside
Reddit tearing you apart=a compliment.
Reddit can be a helpful place or an extremely toxic place.
If it worked for you, that’s all that matters. Some people don’t want to hear that disorders and diseases can be fixed with healthier lifestyle and diet. Many think they are doomed to live with a disorder/disease forever and think pharmaceuticals are the only way. They aren’t willing to entertain the idea that maybe some other way might just help them.
Started walking 10K steps a day at the beginning of April. Started doing OMAD, quit sugar and I have gone from a size 36 waist to a size 30 in 6 months. Best exercise I have ever done
Really? You don’t even do resistance training?
That’s amazing!!
@@bang.marcel0 If your sole purpose is weight loss no need for resistance training. Good diet alone will yield good results. Adding in daily walking further increases total calories depleted.
I already walk 10k steps at work. It wasn't until going to the gym that I felt my depression was lessened. Something about watching myself moving the weights at the gym gave me a sense of awareness and authenticity that helped overcome the false belief system I was under when depressed.
@Alistair Balistair you have to realize that your tendons and ligaments take longer to adapt than your muscles to exercise. Just have to keep it to low weight and high reps for a couple months and then you can start ramping it up. Doing 45lb ez curls doesn't look as good as 90lbs but it's easier on the joints and high reps will still work the muscles.
Good point, basically just looking at the man in the mirror
Ok 999o99 I 9
90 o 9
Don't know how someone could be depressed or anxious when and after doing bench press, pull-ups, whatever.
I’m a Strokologist and I advised my patients to walk 40-50 min per day at least 5 times per week. That what proved to decrease the risk of stroke recurrence
Your video popped up on my feed so I had to watch and comment. I started walking 3 miles a day on July 1st and have gotten up to 5 miles a day. I've cut carbs and intermittent fast 18/6 I have lost 38lbs which is great but the best part is that my RA joint pain has disappeared. My blood pressure has dropped to 117/75 and a resting heart rate to 60 beats per minute. I didn't know I was depressed until I realized that I'm not depressed since starting this walking and change of diet. I'm 57 and I probably feel better than I have in my life. Yes walking is free!!!! IT WORKS PEOPLE!
How are you doing now?
I take my dogs on nature walks every day. They're happy, I'm happy, and we're both much healthier!
Since I got my fit bit inspire, I've been average 10,000 plus steps every single day! So far I am on a 406 day streak of 10k or more.
I lost a bunch of weight walking 13,000 steps daily early in the morning on a fasted belly. Six days a week.
How long does it take you?
@@RVC0902 2 and a half hours... can you smell the bull shit?
As a former competitive athlete, I admit I used to mock the 10,000 steps a day recommendation. I have been humbled by 1) how far 10,000 steps is! and 2) how powerful walking can be for overall health and well-being. Thanks for summarizing the research so clearly and reminding us all of this free, enjoyable, and effective form of self-care.
Good on you for being humble and self reflecting. Thank you for your insightful comment good sir
... especially when you realise that walking burns 3x more fat (@60% of max hr) than running or cylcing does 😉
Ditto its actually a big challenge
I walk 10.000 steps a day since the very first days of covid lockdown (yep, even in my apartment i did it) so almost 3 years ago… and i feel fabulous. Currently 9 months pregnant still hitting daily 10k… i just stopped looking for excuses and it was sooo worth it.
Really recommend to get a watch that counts the steps, it stimulates me every day to achieve my goal. 😊
Can u suggest a cheap watch to count steps?
@@gustavofring366 Cell phones tend to have apps that track steps for you, so no expense of a separate tracking device.
@@MsVakong I dont think it is accurate. Plus, I've seen that youtubers have watches that count steps
@@gustavofring366 It may not be completely accurate, but at least you get an idea. I've been doing about 7-8K a day based on my phone. Even if it's not completely accurate, it keeps on track and accountable to myself. I hope you find one that works for you.
@@MsVakong what is the name of the app on your phone
started last night ,in house , got up today made coffee and walk around house till brewed did 5500+ today inside . watching video again to do it again. thank You.
I’m doing walking and weight training. Ditched intense cardio, focused on daily step consistency… more energy for muscle-building, love it!
I do the same!! My body now is compact and stronger. But I really do lift, I mean bench press and squat, etc.
Any advice about getting into weight training? I get anxious when I think about going to the gym but I need to build muscle.
@@CaliSaint just go there. everyone there who‘s looking super sharp and fit started from 0 too. do your workouts there and you‘ll comfy in a couple of visits. also put on good music and concentrate on your own workout. you‘ll start giving 0 fks about others. and if you look around you‘ll see that 99% of the people there are minding their own business and don‘t care about you :) always keep that in mind. they don‘t care about you :)
@@SirMopy thanks. It helps to hear that from another person.
This is what I have decided to do recently. I do enjoy spin class, but have started to do a minimum of 10k steps every day and realised that I don't need intense cardio.
You mentioned it and I didn’t even realize. I was depressed and alone and I got a dog. I didn’t even think of the walking it was just companionship. I didn’t change a thing else and I lost 30 pounds and my life if so much better. It took a year to realize it was the walks. Lol. Thank god for that dog.
I've actually started walking 5 miles a day, which is around 12,000 steps to lose weight. I'm 15 and got some really disappointing news about my weight and decided to make a change. It's just been a couple of weeks now, but I love the way I feel after, and this video confirmed that for me, that I'm doing the right thing for myself and my health.
That is exactly what my Doctor prescribed. Currently down 51 pounds from last year.
Way to go!!! I really wish more doctors would implement a fitness tracker and a simple walk outside!!!
Congratulations!!
Your doctor is good .. most will put on pills 💊
I want to sing this from the mountaintops. I'm a busy homeschooling mother of three including I have a 9-month-old. I put her in the baby carrier and I walk at least 5100 steps a day. Usually more like 6 or 7,000. My goal is 2 million steps in one year. I often just do a one block loop in front of my house so that I can keep an eye on my kids as they play out in the sunshine. If I can do it, anyone can do it. I'm looking forward to when they are a little bit older and I can do 12,000 steps a day. I'm addicted to walking in nice weather.
Listening while on my 6am, first sun off the day, walk. Normal Bmi, 40lbs down, maintained for 3 years, off hypothyroid meds, perfect sleep at 10pm. THANKS MIKE! Oh, I am 64 yo ESTATIC woman!
If 10,000 steps is about 1.5/2 hours of walking depending on speed this makes a lot of sense. I used to go on two hour walks almost everyday after dinner years ago (before getting into strength training). One summer and autumn I lost over 50 lbs. Definitely improved my digestion and sleep as well. Depression not as much sadly. It's hard to dedicate that much time all at once. But nothing wrong with splitting it up like after waking up, lunch break, and after dinner and family commitments.
I walk at a leisurely pace outside and it takes about 1.5 hours. I also do uphill walking progs on the treadmill to really push myself
This is very inspiring!
Great job. God loves you. You know that. Jesus is the answer,,,
Lost 70 pounds with Fitbit and diet modification seven years ago and have been successful in keeping it off. Was considered obese- no longer the case. Was on two prescriptions to regulate hypertension- no longer the case. Measurement regardless of Fitbit, Garmin, Apple, etc is still data feedback and helps good habits. Thank you Mike!
For a very sedentary person who gets less than 3000 steps a day, even walking 6000 steps a day will have HUGE improvements in physical and mental wellness. For me personally, I average at around 7000-7500 steps/day, some days I walk more, some days less. It’s enough for me. I used to do 10,000-13,000 steps a day some years back, but I feel like that was abit too much, infact I had trouble sleeping when I walk more than 10,000 steps and lost more weight than I wanted to. I’m in my late 30s now, at a healthy weight for my height, I watch what I eat, and I have maintained my 26” waist and flat belly for over a decade now. Start with 6000 steps a day and commit to it, then work your way up to 7000-8000. Practice intermittent fasting, cut out sugar, refined carbs and processed fats (like frying oil and margarine), and you’re gold.
You dont need any 8,000 steps..walk 1 mile with a 40lb weighted vest. And see how much weight you will lose. Providing your diets on point..
Guys fr, if anyone is thinking if it's gonna make a difference - here is my two cents. My sister moved aboard and I began fostering her two dogs. I had to walk them daily, and that whole year that I fostered them, I was tanned as hell lmao but I had the best, most unproblematic periods of my whole life. It really keeps your hormones in check. I didn't necessarily loose weight (I eat quite a bit), but I sure as hell didn't gain any.
I took up a challenge to walk 10,000 steps a day on 31st Dec 2022, I complete a month today. Have lost 3kgs, my HbA1c has reduced to 6.8 ( yes, I need to reduce it further) .I'm going to keep walking....and try and add some weight training to it now. Walking is a blessing, it costs nothing and it gives you amazing health benefits! ❤️❤️ Go for it!
I’ve always walked and I know how important it is for our health. I’m 68 years old and when the Pandemic came I started to walk in my backyard I tried to walk at least 2 miles everyday except for Sunday by the time I cleaned, washed, cooked and went shopping I would get up to 9,000-10,000 steps. I try to encourage my family to walk for their health and happiness. Thank you for your video on walking and health.
Checks her step count for the first time today and happy to see 9,451.
Morning 30min walk, errands, and 15min on the rebounder after dinner.
Walking and hiking has helped with my balance and sciatica pain. My body got stronger. Flexibility and mobility is so important.
Any movement helps.
- march in place while watching TV
- push ups, squats, curls, and more can be done while watching TV
Every time my watch tells to stand for a minute, I stretch and workout for 1 to 5 minutes; 5 to 10 times a day.
I was walking for an hour at lunch while working. Since I retired 5 years ago, I ramped it up to 10+ miles/6 days a week. The health benefits are extraordinary and I can eat a lot without gaining weight. In fact, most of the FAT disappeared in the first few months of walking. I'd venture that a persistent walking program keeps you out of the Doctor's office and would save money on cosmetics and plastic surgery, etc.
I walk 2K and bicycle 5miles every day now for 2 1/2 years.
I am 70 , perfect weight my blood pressure is perfect and I backed off from being pre-diabetic to normal.
I feel good.
Getting my dog got me walking, again , I had almost lost the ability to walk before getting Benny the dog.
Before I started working from home, I would walk every day on my 45-minute lunch break. I would eat my lunch at my desk. That is an easy way to get exercise in. Also, I always take the stairs, and I park further away from the store. I always walk to return the shopping baskets. Try to add movement in wherever you can. It really does help!
I walk 6 miles a day. I have been doing this since 2018 and started the gym 2019. I break my walk into morning, noon and evening. This has changed my life! Give it a try and see the difference. Just be patient, it takes time. GBYA.
5 months ago I started walking 3 miles each morning in an attempt to lose weight and avoid going on BP medicine. Fast forward to today and I have lost 25lbs and BP is normal now. I started slow, taking about 45 min to get 3 miles, and now can do it in 30-35min. Who knew that just walking regularly would have such an impact but it did!
I read the title of this video. Paused it. Downloaded a step counter. Put on my boots. And walked 8k like a soldier.
It was fantastic! Felt the tension and stress leave my body and by the end of it I like a warrior.
But it really made me think... in the hum drum of this modern day, and everything at the click of a button. Our souls lack adventure.
We watch other people out there living their lives whilst we forget to live ours.
well said
Every time I step out my door I find adventure❤
Truth
Walking helped me go from 300lbs to 250. I fluctuate a bit but what's happening that I'm really impressed with is that although I'm hovering between 250 & 260lbs I'm building more muscle. People that have seen me earlier this year and noted my weight loss have said to me that I look like I'm losing more 6 months later even though I"m still hovering in that range. I'm burning fat and it's turning in to muscle. I'm surprised more than anyone else and will continue to walk as my goal is 215 - 230lbs. I'm hoping to hit that by Jan of 2023.
My BP before walking 139/93
My BP after 8k steps 120/78
Walking is sometimes more effective than my blood pressure medicine
Spot on. I walk 12,000-17,000 steps in a single walk, every single day. I impliment High Intensity Training by walking 120 steps at a fast pace, then 400 steps and an even faster pace almost running. I lost 14 pounds in less than 2 months. I am a 66 year old man and I have never felt better. I dodn't even knw what my total count of steps for the day.
I walk 12 to 16 miles a week, and I absolutely love it. The more hills, the better.
I’m lucky enough to live within walking distance to most things that I frequent. I walk to work, to the yoga studio, the grocery store and I walk my dog. Walking is an integral part of my everyday routine that I really couldn’t imagine regressing from my 15k step count minimum per day. It’s done wonders for my mental health, helps me to appreciate nature more, gets me out into my community and saying “hello” to others, helps me with creativity and catching up with music and podcasts, and helps me to maintain my weight. I’ll always recommend walking as a sustainable form of movement 👌🏾
Thank you Mike! Im printing this article. I’ve been an RN for the past 10 years, and have now finished my masters so I can start practicing as an FNP. I have always discussed “alternative” (🙄) measures with my patients and will continue to do so as a primary care provider. It’s awesome to have the data from respected resources to back me up on my “radical” health promotion approach. I want you to know that you are making a difference for practitioners like me who don’t fit in very well with the western health care system 🙌🏽👏🏼👊🏼🤟🏽
Congratulations on becoming an FNP! As a RN, we hear all the time how important it is to exercise but that’s such a blanket statement. Telling patients to walk and giving them parameters will make such a huge difference!!!❤️
Carla MCCall, do you follow Dr. William Li, Mark Hyman, & Dr Eric Berg ?
Whays an fnp
If you ever travel around Europe you quickly see one major reason why you rarely see overweight people over there. As towns and cities were made centuries before the automobile they were designed for walking. You go in buildings and often there is no elevator, only stairs. You don’t see the drive-thru restaurants, pharmacies, liquor stores, banks etc. that we have here in the states, people actually have to walk in those businesses and interact with people. Not only are we not moving, we’re isolating ourselves due, in part, to how our neighborhoods are designed. Convenience is wonderful in certain aspects but terrible for us in others.
I’m averaging around 8k steps a day but my goal is 10k. I also started lifting weights and am
encouraging my husband to lift also. You have encouraged me to implement health lifestyle changes and I’m so grateful for all the work you do!
Why do you feel 'the need' to hit 10k steps?
What if you work sitting all day & you just don't have 2 hours to walk the extra steps. Maybe your job is walking & you walk 6k steps at work
Then you walk 1k more after work. And 1k more before work.
So then by 6pm or 7pm you get home and make dinner. 730pm you eat. But you need to get to bed by 830pm to get up at 430 and leave by 530am for work.
7am you arrive to work to clock in and you leave by 5pm.
You get home between 6pm - 7pm. Somedays you are lucky & are hime at 6pm. Yet errands. Of you run errands- you get home at 7pm.
I don't see this need to get to 10k steps a day. .it's an industry standard for TALL ppl that are 5 foot 7. I'm 5 foot 1.
I need more steps to go the 4 miles in 1 day.
So I say F to 10k steps a day.
If you feel good- and i mean den good - then Stay at 8k steps a day
We are not all made the same.
@@sandbar3000 its only usually 1.5h so you can do the following 30 min before work, 30 during break, 30 min after work
"Exercise snacks" love it!
I walk three miles everyday at lunch. No matter the weather. Rain heat snow freezing cold
My struggles have brought me closer to God. I will continue to be a proverbs 31 women, I will only pursue the wisdom of God instead of the wisdom of this world. I still love and trust Jesus even though I have fallen on hard times. I WILL KEEP FAITH! Since covid I can’t seem to get back on my feet. Like so many others. I’m struggling financially, desperately trying to support my two autistic children and myself. My husband passed away years ago. I’m alone and overwhelmed. I lost my job as a social worker at Forsyth hospital over declining the vaccine, I declined due to my pre existing health conditions lupus and heart disease. I’ve been struggling to provide ever since. I’m now waitressing, and I’m so thankful to be working but I’m not making nearly enough to get by. Groceries and gas prices are going up every day. Every month is a struggle not to end up homeless on the streets with my two boys. But I keep faith in God, no matter what. I know he will provide. He has this far. He is the God of Possible. Please keep me and my children in your prayers. No PITY just prayers. God bless.
Let me ask you politely,is this comment genuine or it has other motives because have seen it in many different channels and started to doubt the spirit behind it.
@Justina Musyoka I have seen this similar comment on CZcams many times. Like you I'm wondering the same. I pray she is genuine but if her motives are not pure, I pray she will confess & repent. We can fool people but we can't fool God.
Lord bless you and your testimony
Sorry, totally off topic
I get up every morning at 5 am and walk 8 kilometer before starting work. That is 10,000 steps to start my day. It has helped me in countless ways. I feel stronger, have lost weight, and improved my mood. I recommend walking to anyone who can do it without pain.
Wow! The timing of this video- a couple weeks ago I read that less than 5,000 steps is considered “sedentary”, I tested myself the next day based on my normal daily routine and I was shocked despite having a daily workout routine (5 days weight training, daily yoga and cardio), I barely get 5k in. I’m two weeks in doing at least 10k steps every single day and it has made a huge difference in getting better sleep, mood, more energy, better workout experiences, and I’ll add in less inflammation (I’m in the middle of a lupus relapse/flare up) ; I’m already in decent shape but walking 10k is truly a game-changer. 😊
How long to do 10000 steps
@@tomsale5142 It depends on how long your steps are and how fast you walk. I guess. My average for a normal walk is about 10 minutes for a 1000 steps.
@@dailyvacationmusic metre a step has it cured any illness
@@tomsale5142 it doesn’t cure illness but it sure does help me a lot in many ways! This is my own experience, of course everyone is different.
@@dailyvacationmusic a person on here says it's cured autoimmune illnesses with diet and meditation so maybe it will in time great hope does 20. Thousand steeps a day I think
Uphill walking progs on the treadmill are just the best. Warm up at 2% incline for six mins...then take it to 6% incline for four mins, then take it to 10% for three mins, then take it to 13% for two mins. Then come back down to 2% for two mins to rest. Then repeat the cycle for as many times as you like (depending on your fitness). This is a fantastic prog that strengthens legs and is good cardio. NO IMPACT!
2 words ...
Prioritize Your Health
3
yes 💪
Haha, yeah. The Biden version of two words. 😛
I adopted a Border Collie, and she quickly became my personal trainer forcing me to walk her 4 to 6 miles per day. Over the last 2 1/2 years, I've lost 140 pounds and I feel more like age 44 than 64.
Wow!!! 140 pounds lost! Way to go 🎉
@@kr50401 I still need to lose 40 to 50 pounds.
Mike, thank you for all the content you put on the channel. good hard work!
I'm 64 and overweight. About a year ago I heard of this 10,000 step challenge a couple on CZcams in their forties. I decided to do it I'm very strong-willed. It's basically five laps around my large block. It was too aggressive for the shape that I was in. I wound up doing something to a tendon or ligament where I couldn't walk very well for about 6 months and I gained weight.
So be very careful start off slow if you're not in great shape and or old
Start again when healed
I was 234 pounds and started by walking inside my office, added another and another then outside to the first landing and back in.
Then the next set just slowly added.
The one thing to always remember we don’t get heavy overnight so we will not get healthier overnight!!!
Slow and steady
I typically do 15,000 steps daily. However, on my off days I do 30,000 steps. I do it inside my home too. I run in place, while on breaks, watching tv/CZcams. When people say they don't have time, it usually means something else.
I walk constantly, and while I love it SO much, I have lost little to no weight. I have been in menopause for almost 5 years, and have tried it ALL. That being said, I will continue to walk, because the benefits to me (aside from the initial hope of weight loss) have been immeasurable.
I lost weight by waking after menopause, it took me a little more than I was expecting thou. Combine walking with lifting weights. Maybe you need to build muscle to accelerate your metabolism. Diet plays a huge role.
Go low carb.
Try walking on an empty stomach. In a fasted state. Then eat meats and low carb. Avoid sugar, etc.
I wear a heart monitor. I’m an extremely efficient walker- regardless of how fast I walk, I can’t get my heart rate to break 100 on flat ground.
Jogging, however, shot my heart rate to threshold. I couldn’t do it more than a minute to start. That made high intensity interval training, like mike suggest, very easy…and the tummy is finally, finally going away.
Or even throw in a weight vest or carry hand weights and pump them. I do that now when I walk with my husband to increase the intensity.
Best of luck.
Here is a tip that helped me..intermittent eating, low carb, and include antioxidants . I also take charcoal tablets after I exercise because it absorbs the toxins I release and I have lost fat where I normally hang onto it like my menapausal belly. Oh yes...probiotics.
Menopause here too. Trust me when I say, all you have to do is stop walking for a while, then you will see how much walking is doing for you, even if you don't see any results.
Walking has been a game changer for me. I try to do 5-6 miles a day. I’m struggling with the fact that I’m in Michigan and the weather is freezing and the time changed happened. Love this video, thank you!
15 months ago, I was 327. Started with IF and low-carb, and in the past 3 months I've really upped my step counts. Today, it's not uncommon to hit 15k and that number keeps going up.
Never been a fan of walking, but I'm clearly seeing accelerated results as my walking counter goes up.
Walking 10-11k steps almost daily through my local park which happens to be right near a wonderful bay of water. Beautiful views and saltwater air are added bonuses.
No music or phone.. just the sound of nature.
I feel great and plan my day around these walks.
Highly recommended 👍
I walk during my breaks. 6-10k steps a day. It’s enough and helped my back issues a ton.
Facts helps everything my energy has boosted so much
I am a 65 year old woman with no medication. I walk a great deal. (Large garden etc) However, one thing which gets me walking further than I would is my hobby. I am a metal detectorist. lol I will walk miles and miles in plough soil looking for the elusive next good signal. Sometimes hubby has to send out a search party because I simply want to keep doing it. It is fresh air, clears the mind, plus I am swinging my machine and carrying a spade and then bending to dig holes. So a certain amount of load bearing and arm exercise too. I climb over gates, through hedges, under fences lol. It is a breilliant hobby for an older person who wants to keep active but who finds the gym and simply walking a bit boring. I have a tendency towards arthritis and I find the walking really helps with that. Keeps things moving.
I Love all that you said! I have an old White's Metal detector & I'd Love to live closer to the beach than I do now for this reason! I haven't used my detector in years but it was always so much fun. There's a Facebook Page for (I think?) Whites Metal Detectors? What goodies have you found if you don't mind me asking?
I’m a doctor. I do recommend exercise as the primary treatment for high blood pressure, type 2 diabetes and mild to moderate anxiety and depression.
There are good studies backing exercise as treatment and in some conditions, such as type 2 diabetes, it’s even better than any pill currently on the market.
However, more often than not people won’t accept that and ask me for pills instead.
Brisk walk of 10,000 steps a day helps with:
1- obesity
2 - sleep & sleep apnea
3 - depression
4 - gastro-intestinal reflux
5 - abdominal pain
6 - sinusitis
7 - nausea / vomiting
8 - diabetes
9 - shortness of breath
10 - hypertension
11 - circulation (cold hands & feet)
12 - hemorrhoids
(last two anecdotal)
My grandfather lived to 103 years of age. He survived a heart attack at 80 and had a potbelly from, rumor has it, excessive drinking in his younger years. Anyway, even at 100, he was still out and about flying between the states and his homeland. 2 key takeaways i got from watching this practical immortal: 1) he never ate leftovers, insisting his food always bee cooked fresh 2) he went on walks during the day when everyone was at school or work - he never stopped moving. He was in bed by 8pm and up by 6pm. Everyone in my town knew him as the old man. I think there is something to this walking thing.
I'm a truck driver that delivers food to restaurants, which involves going up and down the ramp into my trailer. I often get 15k steps a day officially. Half the time my watch hand is braced on the dolly so it doesn't track all my steps. Combined with carnivore, I'm a beast.
Yo! Been walking outside everyday since June, if the weather is good its absolute, if bad then treadmill, i walk one hour resulting in about 7-8k steps. I can confirm that this is my therapy, my mind is clear, and i feel refreshed and energized! At the time i could only do 7 push ups, and barely 1 pullup and 0 dips.
Now i can do 80-100 pushups a day, 30 dips, 16 pullups (8 regular, 8 reverse grips). I can now lightly jog for 4 minutes without dying, yes i lost weight but i also eat clean and no junk food!
It's a journey and the result is improvement!
Could I ask which treadmill thanks
@@niamhbyrne4036 Gotchu, Pro-Form City L6, it has a tablet holder so that has been very helpful!
@@soliderarmatang5664 Thank you have a wonderful day
Typically end my day at 28k-35k steps and it just makes everything else in life easier. Definitely a mood enhancer..
Bull shit.
that's a lot of steps
That's fantastic!! My high 25k I'm usually around 18k to 23k.
That is a huge amount. I did this a couple times but I essentially hiked nonstop all day long.
Forest gump mode
I started walking 12,000 steps six day a week around ending February 2024 and my starting weight was 264 lbs. As of today June 6th 2024, am down to 239lbs (25lbs) down. Walking is the most enjoyable and relaxed exercise, it has changed my life. Am more productive now than before
Love this guy. He is truly amazing and genuinely sincere.
Today I walked for 7 hours almost non stop and at the end I got the feeling that if I would walk enough without stopping on my own pace I would rid myself of all my mental and physical problems
I started walking 4 miles daily 5 days a week and broke my plateau and started losing more weight. 😁❤️ I average about 15,000-20,000 steps a day.
That’s awesome!
This is true. I got a part time job working in retail (loss prevention), and got paid to walk around a store and listen to music. Lost 50 lbs, improved mental health , and made some easy extra cash. Win win
It's so good to be reminded. Great video. Thanks for covering!
Started walking 10k+ steps a day almost 2 years ago. Completely changed my body and mind. I now have a flat stomach and more energy than ever. Best part is I don't get fatigued.. It's not like the gym, where you're sore and then don't feel like going. There's no excuse for not walking.
walking 2-3 miles helped me lose 20 pounds in 2 months. it was also time to think.
something that's really helped me get in more steps is just going on a short walk in the morning. I'm someone who likes to look put together if I'm in public, so I would often avoid leaving the house for "just a walk" because it meant I'd have to get ready. but if I make it a habit to go in the morning, I'm then ready for the rest of the day, and I usually end up going on one or two more walks later in the day as well. it breaks that inertia and has worked really well for me :)
I’ve walked 10,000 steps plus a day and over 100.000 steps per week for the last 134 weeks and have lost over 6.5 stones I am 69years old
Walking 10,000 steps per day, which equates to walking about 5 miles
Exactly....my feet started to hurt. I had to skip a day or so. But its better than nothing. I sleep like a baby. That wasn't me. I walk for an hour. I don't care how many steps 😂😂😂
When I have really bad panic attacks in the middle of the night I will get up and walk for an hour outside and I always come back much better
The panic is caused by cortisol. When your blood sugar gets low, you release cortisol and go into fight or flight, to get food so you don’t die. We don’t go running after prey, so we lie in bed with our hearts pounding and worry instead. Your getting up and walking burns off the cortisol.
I walk approximately 16,000 - 18,000 steps a day on top of training. When I say to people that I go for a 1.5h walk in the morning and evening they say that I'm bonkers. At what time did our society decide that sitting on your arse in front of a TV for hours is normal but walking is crazy?
"If you need motivation get a dog" Hah! Our dog loves his evening walks and often motivates us to get out when we don't feel like it.
My doctor has told me for 30 years to go for a brisk walk. And in the last 5 or 10 years he's added to take a 10 minute walk after meals. It has so many health benefits!