I’ve Walked 7,000 Steps a Day for 131 Days (So Far)
Did it transform my life?
I started walking a minimum of 7,000 steps a day on 27 July this year. Today is day 131.
Why 7,000 steps, you may ask. Why not 10,000? After all, it's a nice round number and usually what many recommend.
I should note here that it's recommended by so many because they are just copying what others say. In fact, there's no research that shows that's the number to aim for.
Some research shows that 4,000 steps a day is enough, and you get diminishing returns after that.
If I was in Europe, I'd aim for 10,000 steps. As I'm currently in Thailand, it's just too hot to walk that many steps on a daily basis.
I felt that 5,000 steps was too easy, so decided on 7,000. It's a bit of a challenge in this heat, but not so high that I'll feel like giving up.
So, what benefits did I get after walking a minimum of 7,000 steps for 131 days?
I've read so many articles on how great walking is for you and how you'll lose weight and feel super-energized that I was expecting some great results.
But nothing much has changed.
Did I lose weight? No.
But I've never been overweight, so I wasn't expecting to lose any.
Did I get fitter? Nope.
Well, I have gotten fitter in the last few months, but that's because I've been working out with a personal trainer.
Did my blood pressure drop? Maybe.
I check my blood pressure regularly at home, and it seems like my blood pressure is lower than it was a few months back. I don't keep any records, so I can't tell for sure.
But lately, my blood pressure is more likely to be around 110/70 than the 120/80 it was in the past. It fluctuates a lot, though, so it's difficult to tell. As mentioned above, I've now got a personal trainer, so that could be the reason my blood pressure seems lower.
Do I feel more energized? Not really.
As with the blood pressure, it's difficult to tell if I'm more energized. The heat in Thailand tends to sap my energy, but overall I haven't really noticed a difference.
I've always been quite healthy, have always walked a lot, and am generally on the move. Walking 7,000 steps a day probably isn't enough to make a noticeable difference.
If you rarely walk or exercise, walking 7,000 would likely mean you’ll see a noticeable difference in your health and fitness.
Much of what I read on the internet just sounds like a load of nonsense to me. Others claim to have such dramatic results that I just don't see. It’s not just with walking but with many other things too.
As well as my 7,000 steps a day walking, I've added in 20 pushups a day. That's just my starting point. I aim to get up to 50 a day in one go.
My new morning routine is as follows:
- 4-7-8 Breathing
- Leg stretching — my calves are tighter than they should be
- Balancing on one leg with eyes closed for 30 seconds (both legs) - if you can do this, you have less chance of dying from any cause
- 20 Pushups (I'm aiming for 50)
- 60 Jumping jacks (I'm aiming for 100)
- 2-Minute plank
- 2-Minute wall sit
My goal for the next 6 months is to do all the above consistently. It’s easy enough to do every day, so that means I’ll actually do it. It doesn’t feel like a chore at all.
I will also continue with my personal trainer. I train at the local hospital because the trainer is also able to fix some shoulder issues I have.
Health and fitness is my number 1 priority right now.
It’s also one part of my recent changes to upgrade my life from the Medium treadmill.
