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Walking 15,000 Steps a Day: My Journey to Better Health

Setting a Goal: Walking 15,000 Steps a Day

By muhammad sohaibPublished 6 months ago 8 min read

Feeling at a low point and struggling with weight gain

Decision to stop intense workouts and focus on healing

Opting for walking as a low-impact activity

Setting a Goal: Walking 15,000 Steps a Day

Realistic expectations and challenges

Exploring the benefits of walking and calorie burn

Weight maintenance and body transformation goals

Curiosity about the impact on legs and thighs

Getting Started: Day 1 and the Surprising Soreness

Attempting to walk 15,000 steps

Falling short but feeling accomplished with 14,000 steps

Unexpected soreness in shins and calves

Comparing the impact on legs to intense workouts

Adjusting the Approach: Day 2 and Finding Balance

Taking it easy to recover from soreness

Lower step count (1,700 steps) to avoid overexertion

Recognizing the need for balance and self-care

Strategizing for Success: Splitting the Steps

Dividing the steps into two sessions

Aim of 7,000 steps per session, utilizing daily activities for the rest

Achieving a total of 16,000 steps on day 3

Continued soreness in shins, limited impact on thighs

Exploring New Routes and Alternatives

Battling boredom from walking the same trail

Exploring local parks and utilizing the gym on unfavorable days

Preference for outdoor walking over treadmill

Mall walking as an alternative on some days

Navigating Nutrition: Indulgence vs. Clean Eating

Deliberating between clean eating and satisfying cravings

Temporary break from gut-healthy diet due to test results

Enjoying favorite foods without guilt

Balancing calorie intake with the calories burned through walking

Taking a Break from Social Media

Prioritizing mental health and self-care

Temporary reduction in YouTube and social media activity

Reflecting on the importance of stepping back

The Final Stretch: Weeks 3 and 4

Mixed performance in weeks 2 and 3, but a strong finish

Achieving an average of 15,000 steps per day

Feeling a sense of accomplishment and pride

The importance of persistence and not giving up

Results and Insights: Weight, Calorie Burn, and Leg Changes

Overall difficulty in consistently reaching 15,000 steps

Personal experience of burning approximately 400 calories daily

Impact of nutrition on weight maintenance and loss

The surprising growth of calf muscles from walking

Understanding the importance of nutrition and overall balance

Reflecting on the Journey and Looking Ahead

The significance of taking breaks and prioritizing mental health

Acknowledging the role of nutrition in weight management

Anticipating a return to more intense workouts for further progress

Announcing upcoming workout program and inviting viewers to join


Encouragement to listeners to take breaks and prioritize self-care

Highlighting the relationship between nutrition and exercise for weight management

Emphasizing the potential benefits of walking as a low-impact activity

Personal gratitude and well wishes for the audience


Can walking 15,000 steps a day help with weight loss?

How long did it take to adapt to walking 15,000 steps?

Did walking affect muscle soreness and growth?

What are the benefits of splitting the steps into two sessions?

How did taking a break from social media impact the challenge?

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Week 2: Adjusting and Exploring

So, on day three onwards, I strategized better. I did two walking sessions instead of one long session. I split it into two sessions, aiming for about 7,000 steps in each session. For the rest of the day, I was hoping to accumulate the remaining steps through grocery runs or chores at home. It seemed like a more manageable approach.

On day three, I successfully reached around 16,000 steps, which was really amazing. However, my shins were killing me, particularly the front part of my lower legs. I wasn't expecting that because my shin muscles aren't typically used that much in my usual workouts. Nevertheless, it was a new experience for me.

The soreness in my shins continued for a week. The first week was really tough on my legs, particularly my calves and shins. Surprisingly, my thighs didn't feel as sore. They were a bit tired but not too bad. It was an interesting observation because I always thought intense leg workouts or HIIT sessions would make my thighs more sore than walking.

As the days went by, I realized that walking the same trail every day became quite boring. So, I decided to explore different parks around my home. On days when the weather was unfavorable, either too hot or rainy, I opted to go to the gym for my walking sessions. However, I didn't enjoy walking on the treadmill as it restricted my leg's full range of motion.

To mix things up, I occasionally went to the mall for my walking sessions. I would spend two hours walking around, mostly window shopping because if I shopped every time I went to the mall, I would be broke in no time. It added some variety to my routine, and it was a refreshing change of scenery.

Week 3: Food and Indulgence

Now, let's talk about food. Should I eat clean and focus on what's good for my gut health? Or should I just eat whatever I want? While waiting for my test results to come back, I noticed that everything I ate seemed to bloat me. So, I decided to say, "To hell with it!" and indulge in the foods I had been craving. Pizzas, Korean food, Japanese food, McDonald's, ice cream, and chocolate became frequent treats in my diet. After all, I couldn't eat them when I was on a gut protocol.

Naturally, I was curious about how this would affect my weight. I wondered if I would lose weight, gain weight, or maintain my weight while walking and consuming more calories than I burned. It was an interesting experiment, considering the calorie deficit from walking but the surplus from indulging in my favorite foods.

During this time, I also took a break from YouTube and social media in general. If you noticed a decrease in my posts, that's why. I prioritized my mental health and focused on healing myself. Sometimes, taking a step back and allowing yourself time to recover is crucial. I needed that break, and it helped me in many ways.

Week 4: The Final Stretch

Time flew by, and before I knew it, 30 days had passed. It was challenging to stay motivated throughout the entire duration of the challenge, especially during the last week when I was getting bored. However, I couldn't give up. I was determined to finish what I started.

On the last week, I pushed myself and did really well. My average steps were consistently around 15,000 steps per day. Although I had some ups and downs throughout the challenge, I was proud of myself for sticking to it and seeing it through to the end.

Results and Conclusion

Overall, walking 15,000 steps a day proved


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Results and Conclusion

Overall, walking 15,000 steps a day proved to be quite a challenge, both physically and mentally. But it was definitely worth it. By the end of the 30-day challenge, I had experienced some significant changes.

First and foremost, my cardiovascular endurance had greatly improved. Initially, I would feel tired and out of breath after just a few thousand steps. But as the days went by, I noticed that I could walk longer distances without feeling as fatigued. My heart rate seemed to stabilize during my walks, indicating that my cardiovascular system was becoming more efficient.

Secondly, I saw noticeable changes in my body composition. While I didn't track my weight during the challenge, I could see that my clothes were fitting better and my body appeared leaner. Walking for several hours a day had contributed to burning extra calories, which helped me shed some excess fat. It was a pleasant surprise to witness these physical changes.

Moreover, walking had a positive impact on my mental well-being. It provided me with an opportunity to clear my mind, relieve stress, and enjoy some solitude. Being surrounded by nature during my walks also had a calming effect on me. It became a form of meditation, allowing me to disconnect from the outside world and focus on myself.

In terms of the food indulgence experiment, I found that my body was resilient enough to handle occasional treats without drastic weight gain. However, I realized that maintaining a balance between indulgence and nourishing foods was crucial for overall health and well-being. While I enjoyed my favorite foods during the challenge, I also made sure to incorporate nutritious meals to support my body's needs.

Looking back on the entire experience, I can confidently say that the 30-day walking challenge was a success. It taught me discipline, perseverance, and the importance of finding joy in the simplest activities. Walking became more than just a means of exercise—it became a lifestyle. I plan to continue incorporating daily walks into my routine, albeit perhaps with a more manageable step count.

To anyone considering taking on a similar challenge, I would highly recommend it. Walking is a low-impact exercise that can be adapted to fit various fitness levels and schedules. Whether you're aiming for weight loss, improved cardiovascular health, or mental clarity, walking can offer numerous benefits. Just remember to start gradually, listen to your body, and enjoy the journey.

In conclusion, the 30-day walking challenge was a transformative experience that allowed me to reconnect with my body, improve my fitness, and find solace in the simple act of putting one foot in front of the other. It's a reminder that sometimes the most effective paths to personal growth are the ones we take step by step.


About the Creator

muhammad sohaib

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