I Walked 20,000 Steps Every Day for a Month
During the month of June, I set out on a personal challenge: walking at least 20,000 steps every day for 30 days straight. I not only achieved this goal but surpassed it, averaging 21,675 steps per day for the entire month, with my highest daily step count reaching 27,857 steps. This is equivalent to roughly ten miles of walking daily, a little over ten miles. This challenge has been nothing short of transformative for me, both physically and mentally. From initially setting out to improve my health and combat feelings of dissatisfaction, to discovering a newfound love for walking and outdoor activity, each day of this challenge has been a step forward in my personal growth. It’s been incredibly positive to see tangible results in my weight loss and mental well-being, all while embracing the principles of consistency and gradual improvement that I learned from “Atomic Habits”. Here I will share not only my results but also my thoughts on the power of small, daily habits in creating lasting change and fulfillment in life.
This challenge was a culmination of several motivations. Firstly, my journey began with a focus on weight loss and enhancing my mental well-being. Prior to embarking on this challenge, I had already started walking more regularly to improve my overall health. Over the winter, weighing 270 lbs at a height of 5’9”, I was dissatisfied with my body and struggled with depression and low self-esteem. At the start of the new year, I made a commitment to prioritize my health by increasing my daily steps gradually — from 5,000 to 7,000, and eventually to 10,000 steps by April. As I saw positive changes on the scale and felt more inspired, I further improved my health by incorporating gym workouts and healthier eating habits. By the time I began the 20,000 steps challenge, I had already developed a habit for walking and spending time outdoors, driven by the benefits of weight loss and improved mental health.
Additionally, during this transformative period, I read “Atomic Habits” by James Clear. This book profoundly influenced my mindset, emphasizing the power of small, consistent habits in achieving significant long-term results. I internalized Clear’s teachings on the importance of showing up for oneself daily and the cumulative impact of marginal gains over time. This newfound perspective fueled my decision to take on the 20,000 steps challenge.
Interestingly, my awareness of this challenge initially came about quite casually. After consistently hitting 10,000 steps and occasionally reaching 15,000 to 17,000 steps per day, I decided to set 20,000 steps as my new benchmark. It was only after a few days of achieving this milestone that I turned to platforms like YouTube and TikTok out of curiosity. There, I stumbled upon various content discussing similar challenges and their benefits. One video, in particular, featured a woman who shared her experience with walking 20,000 steps daily and how reading “Atomic Habits” had inspired her journey — a coincidence that resonated with my own experience. It was surprisingly relatable to find myself in a similar situation, unknowingly influenced by the same book. We shared common experiences, which was both amusing and enlightening. It made me wonder if reading that book had a magical effect on encouraging people to walk more.
Let me delve into my experience of walking 20,000 steps a day for an entire month. I’ll share my thoughts, opinions, and how this routine transformed my body. I’ll begin with the physical results, as I assume this is what most people are interested in, and then provide insights into my experience.
Physical Results
Throughout this challenge, I didn’t systematically track my body measurements as rigorously as I would have liked from a scientific perspective. Initially, I didn’t perceive this as a public challenge but rather something I did for personal enjoyment. Nevertheless, I did weigh myself consistently throughout the month, allowing me to have relevant metrics. By chance, I had also taken body measurements with a tape measure two days before starting the challenge, and comparing them with measurements taken after the challenge yielded impressive results. Furthermore, I have periodic photo evidence documenting the changes. Overall, I believe I have sufficient data demonstrating the body transformation achieved through walking 20,000 steps daily.
At the beginning of the challenge, my weight was 243.6 lbs, and by the end, it had reduced to 232.8 lbs. Before the challenge, my waist measurement at the belly button was 112 cm, and my chest was 105 cm; after the challenge, these measurements decreased to 103 cm for both. Although I didn’t measure my legs systematically, photo evidence indicates a significant reduction in size and body fat. My quads and legs appear more toned with improved definition and reduced fat.
It’s worth noting that I didn’t strictly count calories during this period or throughout my weight loss journey. Instead, I focused on eating healthier foods and estimating portion sizes. According to my Apple Health data from my Apple Watch, my average resting energy expenditure was 2,265 calories per day, and I burned an average of 906 calories per day from walking alone. This estimate excludes the calories burned from weightlifting sessions, which I did approximately 3 to 4 times a week. Based on this data, I estimated my daily energy expenditure to be around 3,000 calories. While I acknowledge that these estimates are rough and not scientifically precise, they guided my approach during the challenge.
Moving forward, I recognize the importance of more precise calorie tracking as I continue to pursue specific body goals. However, my experience underscores that conscious decision-making and healthier eating choices can lead to significant weight loss. As I aim to lose more weight, I anticipate the need for stricter calorie management. During the challenge, I aimed to consume between 2,200 to 2,500 calories daily, erring on the side of caution by consuming slightly less.
Two weeks after completing the 20,000 steps a day challenge, I currently weigh 230.2 lbs and continue to average over 10,000 steps daily while maintaining a relatively watchful eye on my diet. I mention this to highlight that this weight loss seems to be the result of consistent behaviors established prior to undertaking the 20,000 steps regimen, suggesting it’s not merely a temporary change.
Participating in this challenge yielded significant physical results, but alongside those, I experienced profound mental benefits. Walking for approximately three hours daily provided ample time outdoors for reflection, listening to music, and audiobooks. These walks became moments of personal introspection, allowing me to contemplate my desires, needs, and emotions. The consistent exposure to sunlight and nature boosted my mood and positivity, contrasting with the sedentary lifestyle that contributed to depression and poor body image when I was at my heaviest. Research supports the positive impact of exercise, sunlight, and nature on mental health, all of which walking encompasses — a cycle where happiness breeds happiness.
The Experience
Walking 20,000 steps daily presented a challenge but was manageable due to my established habit of regularly walking 10,000 to 15,000 steps beforehand. The primary challenge was the time commitment, averaging about three hours each day. My strategy was to achieve around 10,000 steps in the morning and possibly 12,000 to 14,000 steps on a good day, leaving the remaining steps to be accumulated throughout daily activities. Evenings typically involved an additional 8,000 to 4,000 steps, equating to about an hour-long walk — a satisfying conclusion to each day.
Investing in quality walking shoes made a significant difference, as walking is a low-impact exercise that rarely left me fatigued. However, halfway through the challenge, I developed several large blisters on my left foot, likely due to an imbalance in my walk or foot positioning. Despite the discomfort, I persevered, popping blisters and enduring new ones forming in their place. Taking better care of my feet, such as tightening my shoes each time, stretching, massaging, and using Epsom salt baths, could have mitigated this issue significantly.
Apart from the blisters, the physical toll was minimal, with substantial benefits both physically and mentally. I now average 12,000 to 15,000 steps daily, aiming for a minimum of 10,000 steps consistently. While maintaining 20,000 steps daily is challenging over an extended period, I plan to incorporate such days routinely into my walking regimen, perhaps revisiting a month-long challenge in the future to challenge and surprise my body. I wholeheartedly recommend others to undertake this challenge for its profound physical and mental health benefits. However, I advise building up to it gradually — starting from a base of at least 10,000 steps daily for a month before attempting 20,000 steps ensures enjoyment and reduces physical strain. This gradual approach, starting from an initial average of 3,000 steps a day, allowed me to enjoy the process and sustain the routine effectively, starting at 270 lbs and gradually increasing my step count.
