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7 Surprising Benefits of Walking 10,000+ Steps a Day

Here is why you should throw on a pair of sneakers and take a stroll.

Leah Groth
By Leah GrothJun 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Wellness, fitness and woman in nature smile to enjoy fresh air after running, marathon training and workout. Sports, motivation and happy girl in park for zen wellness, cardio and healthy lifestyle
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Leah Groth
By Leah GrothJun 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

“Walking is one of the most underrated forms of exercise,” maintains Samantha Clayton, certified fitness trainer, personal and group trainer, AFAA, ISSA, NASM. “The power of walking is vast.” She agrees with the Centers of Disease Control and Prevention that you should try and get in 10,000 steps per day – and even up to 12,000. “It is a fantastic goal to reap many of the health benefits,” she says. Here are seven surprising reasons why you should walk 10,000 steps per day.

1. Walking Is Good for Your Heart…And Your Brain

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

“Walking is cardiovascular in nature meaning it encourages your heart to work harder and increases blood flow through the body including the brain,” says Clayton. One study found that walking an hour a day, “significantly enhanced the volume of several brain areas, including the frontal lobe, which is involved with problem solving and reasoning.”

Related: Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

2. It Will Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Clayton explains that walking helps burn calories, which will in turn lead to weight loss. But did you know that walking may also help counteract the effects of weight-promoting genes? One Harvard study found that for people with obesity promoting genes, walking briskly for an hour a day cut the effects of those genes by 50 percent.

3. And, It Will Help Improve Muscle Ton

Bare legs in running shoes preparing to exercise on a bright summer day on an empty roadShutterstock

Walking also helps improve muscle tone, says Clayton, “especially if you step it up a bit by adding in hills. This will build your posterior chain muscles and burn extra calories.” You can also incorporate hand weights, “a great way to increase the burn and tone up the upper body,” she says.

4. Walking Will Improve Your Mood

Couple of tourists having fun walking on city street at holiday - Happy friends laughing together on vacation - People and holidays conceptShutterstock

Like other forms of exercise, walking will improve your mood from the release of endorphins, says Clayton. One study found that walking just 10 minutes had a positive impact on mental health.

Related: How I Lost 40 Pounds in One Month

5. It Also Helps Improve Bone Health

Mature Couple On Autumn Walk With LabradorShutterstock

Walking also improves bone density, according to Clayton. One study found that women who walk more than 7.5 miles per week have a higher mean bone density of the whole body and of the legs and trunk regions of the body than women who walk less than 1 mile per week.

6. It Can Reduce the Risk of Breast Cancer

In the Hospital, Portrait Shot of Topless Multiethnic Female Patient Undergoing Mammography Screening Procedure. Healthy Adult Caucasian Woman Does Cancer Preventive Mammogram Scan in Radiology Room.Shutterstock

Another surprising benefit of walking? According to studies, it can even reduce the risk of breast cancer. Researchers from the American Cancer Society found that women who walked seven or more hours a week had a 14 percent lower risk of breast cancer than those who walked three hours or fewer per week.

Related: 5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It

7. It May Also Prevent Arthritis

Front view of senior woman hiker standing outdoors in nature at sunset.Shutterstock

Got joint pain? You might not know that research has found that walking can not only reduce arthritis-related pain, but possibly prevent it from forming in the first place. Walking helps lubricate your joints, including the hips and knees.

💪🔥Body Booster: To help tone your arms, carry a light set of free weights on your walk. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

7 Surprising Benefits of Walking 10,000+ Steps a Day

Wellness, fitness and woman in nature smile to enjoy fresh air after running, marathon training and workout. Sports, motivation and happy girl in park for zen wellness, cardio and healthy lifestyle
Shutterstock
Leah Groth
By Leah GrothJun 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

“Walking is one of the most underrated forms of exercise,” maintains Samantha Clayton, certified fitness trainer, personal and group trainer, AFAA, ISSA, NASM. “The power of walking is vast.” She agrees with the Centers of Disease Control and Prevention that you should try and get in 10,000 steps per day – and even up to 12,000. “It is a fantastic goal to reap many of the health benefits,” she says. Here are seven surprising reasons why you should walk 10,000 steps per day.

1. Walking Is Good for Your Heart…And Your Brain

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

“Walking is cardiovascular in nature meaning it encourages your heart to work harder and increases blood flow through the body including the brain,” says Clayton. One study found that walking an hour a day, “significantly enhanced the volume of several brain areas, including the frontal lobe, which is involved with problem solving and reasoning.”

Related: Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

2. It Will Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

Clayton explains that walking helps burn calories, which will in turn lead to weight loss. But did you know that walking may also help counteract the effects of weight-promoting genes? One Harvard study found that for people with obesity promoting genes, walking briskly for an hour a day cut the effects of those genes by 50 percent.

3. And, It Will Help Improve Muscle Ton

Bare legs in running shoes preparing to exercise on a bright summer day on an empty roadShutterstock

Walking also helps improve muscle tone, says Clayton, “especially if you step it up a bit by adding in hills. This will build your posterior chain muscles and burn extra calories.” You can also incorporate hand weights, “a great way to increase the burn and tone up the upper body,” she says.

4. Walking Will Improve Your Mood

Couple of tourists having fun walking on city street at holiday - Happy friends laughing together on vacation - People and holidays conceptShutterstock

Like other forms of exercise, walking will improve your mood from the release of endorphins, says Clayton. One study found that walking just 10 minutes had a positive impact on mental health.

Related: How I Lost 40 Pounds in One Month

5. It Also Helps Improve Bone Health

Mature Couple On Autumn Walk With LabradorShutterstock

Walking also improves bone density, according to Clayton. One study found that women who walk more than 7.5 miles per week have a higher mean bone density of the whole body and of the legs and trunk regions of the body than women who walk less than 1 mile per week.

6. It Can Reduce the Risk of Breast Cancer

In the Hospital, Portrait Shot of Topless Multiethnic Female Patient Undergoing Mammography Screening Procedure. Healthy Adult Caucasian Woman Does Cancer Preventive Mammogram Scan in Radiology Room.Shutterstock

Another surprising benefit of walking? According to studies, it can even reduce the risk of breast cancer. Researchers from the American Cancer Society found that women who walked seven or more hours a week had a 14 percent lower risk of breast cancer than those who walked three hours or fewer per week.

Related: 5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It

7. It May Also Prevent Arthritis

Front view of senior woman hiker standing outdoors in nature at sunset.Shutterstock

Got joint pain? You might not know that research has found that walking can not only reduce arthritis-related pain, but possibly prevent it from forming in the first place. Walking helps lubricate your joints, including the hips and knees.

💪🔥Body Booster: To help tone your arms, carry a light set of free weights on your walk. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Woman Wows With Her Flat Stomach After Losing 30 Pounds by Walking

Briana_Farnsworth_brianafarnsworthx8
brianafarnsworthx/TikTok
Leah Groth
By Leah GrothMay 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Briana Farnsworth (@brianafarnsworthx) is a TikTok influencer and model who shares content about everything from wellness to weight loss. In one viral video she revealed that going on hot girl walks helped her drop 30 pounds. “People literally don't believe me when I tell them that I took my body from this to this just by walking,” she says in the clip, inviting her followers on a walk with her, while she shares her four “favorite tips.”

1. Set a Step Goal and Hit It

“So the first thing that I would prioritize is making sure that you have a set amount of steps per day that you're trying to hit consistently. So for me right now, that's anywhere between 7,000 to 10,000 steps per day,” she says.

Related: I’m a Fitness Coach and Here are 5 Secrets to Getting in Your Best Shape Ever

2. Make Sure You Actually Enjoy Walking

@brianafarnsworthx

Replying to @User drop any questions and ill make a video! #walking #walkingroutine #hotgirlwalks #modelworkout #slimbodyworkout #model #fyp #howtoslimdown

Briana also stresses the importance of actually liking walking. “So whatever workout you're doing, you have to make sure that it's something that you like, because listen, you can see results doing anything. I love walking because I feel like it's slimmed down my whole body, my arms, my legs, my stomach, everything,” she says.

3. Have Something To Do While Walking

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

“With that being said, you also want to make sure that you have something to do while you're walking, because I know sometimes it can get a little bit boring, especially if you're going for a long period of time,” she says. This could be listening to music or a podcast, or chatting with a friend. If you are walking on a treadmill, you could watch a show.

4. Be Consistent

@brianafarnsworthx

This audio is crack buuuut low rise 4L 😝 #lowrisepants #fyp #lowrise #y2k

“However long you decide to walk, however many steps you're trying to hit, just make sure that you're trying to be consistent with it, and you're giving yourself that time to prioritize your health every single day,” says Briana. “Also, with modeling too, I feel like walking has really helped me achieve the look that I'm going for because like I said, it slims everything all at once.”

Related: 3 Proven Tips to Finally Lose Stubborn Belly Fat

5. Science Supports Walking for Weight Loss

Man running on treadmill during medical test and medic in white uniformShutterstock

Briana is right about walking and weight loss, according to a 2018 study published in the journal Obesity. Researchers found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

6. There Are Many Other Benefits of Walking

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

The Mayo Clinic endorses regular brisk walking, explaining that it can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

7. Even Walking 10 Minutes a Day Will Help

Asian young beautiful female backpacker traveling alone in forest wild. Attractive girl traveler look around and explore while walk in nature wood with happiness and fun during holiday vacation trip.Shutterstock

Can’t take a long walk? Chris McMahon, a nutrition and fitness coach, suggests taking 10 minute walks whenever you can. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks,” he tells The Body Network.

💪🔥Body Booster: Even if you don’t have time to get in a 10,000 step walk, try and take mini 10-minute walks throughout the day, as each one is about 1,000 steps.

Nutrition & Diet

Burn 1 Pound Every Week Using These 7 Simple Walking Tricks

Courtney Black
Leah Groth
By Leah GrothDec 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to get your steps in? You aren’t alone. However, one expert has some tips and tricks on how to make it easy to achieve your step goals. Courtney Black is a fitness trainer who regularly shares advice on how to get in shape. In a recent post, she discusses the importance of walking for weight loss. “10,000 steps per day can burn up to 500 calories per day,” she writes across the Instagram Reel. “That’s 3,500 calories per week. That’s 1lb of fat per week.” How do you manage to walk that much daily? Here is what she says.

She Calls Walking the “Most Underrated Way to Lose Fat”

“The most underrated way to lose fat!” she says in her post about walking. “Listen up. You do not need to be training for hours, overworking your body, and running it into the ground. Get moving more outside your workings and increase your NEAT. Doing so will mean that when you are working out, you can give your workouts 100% and get more from them, too. Focus on the QUALITY of your sessions, and then when you’re not working out, focus on getting some movement in.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Go for 4 Short Walks a Day

Here are the first tips on how to get steps outside of your workout. Go for several short walks a day. “ Break this up into short 10-minute walks,” she says. “4 short 10-minute walks will be around 6-7k steps.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Walk After Meals

Her second tip has to do with timing and meals. She recommends eating after breakfast and dinner. “Get out on a morning walk or an evening walk after having your dinner. This will also help you digest your food and sleep better,” she says.

Walk on Your Rest Days

Taking a day off from your usual workout? Use it to get your steps in. “On rest days, go for a long chilled walk. Active rest days like this are so good for recovery,” she says.

Make Walking a Social Affair

If you are having trouble motivating yourself to go for a walk, make it a social thing. “Meet your friend for a coffee and walk,” she writes.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Get a Walking Pad

If you really have no time to get outside and walk, buy a walking pad. “Get a standing desk and do some work from a walking pad,” she suggests.

Read While Walking

Courtney Black.7

Another way to multitask on your walk? Also, use it as a time to read or listen to an audiobook. “Read a book on a walk or your walking pad,” she recommends.

Move More!

“There are so many ways you can get this in. You don’t need to reach a certain step number each day, but you can just get moving more outside of your workouts wherever you can. It’s the easiest way to increase your calorie deficit without cutting out more food,” she concludes.

Walking 10,000 Steps a Day Has Been Linked to Weight Loss

There is research linking walking 10,000 steps a day and weight loss, including a 2018 study published in the journal Obesity. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking offers Lots of Other Benefits

There are other benefits of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

What Happens to Your Body If You Don’t Walk Enough

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Adita Yrizarry-lang, holistic lifestyle coach
By Adita Yrizarry-lang, holistic lifestyle coachJun 18, 2024
Adita Yrizarry-lang, holistic lifestyle coach
Adita Yrizarry-Lang is a Holistic Lifestyle Coach, Author, and Speaker.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Walking is something you can’t run from: It’s simply a part of the day. The Center for Disease Control recommends 10,000 steps a day. This may sound like a huge number, but realistically the human body was designed to do almost twice that amount. Here is what happens to your body if you don’t get the recommended steps.

Walking Helps Turn on Your Metabolism

Head shot close up young dreamy woman holding glass of fresh pure water, looking aside. Happy lady visualizing future, planning workday, enjoying morning healthy habit at home, healthcare concept.Shutterstock

As a society, we have created a world of convenience, minimizing the steps in the day, all for more time to sit and relax. Interestingly, walking produces so many benefits inside of the body. When you walk, you kick on the energy centers, producing more energy for the day. This helps to turn on the metabolism, which helps to burn more calories, and keeps the circulation moving throughout the body, which strengthens the heart.

Related: 12 Ways to Lose Weight Simply by Walking

If You Don’t Walk Enough, Your Body Won’t Produce Enough Energy

Tired young man runner taking a rest after running hard at the parkShutterstock

If we were to stop or minimize our steps, the body would become more sluggish and lazier, less energy would be produced. The heart would become weaker, and calories would be stored. 10,000 steps a day is equivalent to 5 miles. Research states that the average American only takes 3,000-4,000 steps per day, and that’s just not enough.

The Human Body Was Designed to Move

Pedestrian blur, crowd of people walking in London city, panoramic view of people crossing the streetShutterstock

The human body was designed to move, we were designed as hunter gatherers. All of this work took place on foot, not by car. Life has become incredibly convenient, leaving fewer options to take more steps. In reality, it’s all a mindset.

There Are Ways to Sneak Steps In

Woman in a parking garage, unlocking in her car. Woman activating her car alarm in an underground parking garage as she walks away. Business woman walking with car keys in the underground parkingShutterstock

You can park further away and view the parking situation in two ways. First, frustration: The car is too far, the day is too long, and the body is too tired. Or, second: It’s a fantastic opportunity to burn a few calories, kick on the metabolism, and recharge one’s energy. We all get stuck in our mindset. Looking at the second option will help the body gain energy, health, and overall well being.

Walking Helps Improve Your Health In a Variety of Ways

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

From walking alone, the body has the ability of controlling blood sugar, blood pressure, weight, and heart health. Just like with any form of exercise, the goal is to continue to challenge the body. Walk a bit faster or create intervals of slow and fast, and yes, this also applies to box store shopping. Any opportunity you can place in your day to walk a few steps makes counting steps the easiest part of your day.

Related: Here Is What Happens to Your Body If You Don’t Lift Weights

Focus On How Walking Makes You Feel

Young couple strolling in the parkShutterstock

Instead of viewing walking as a chore, focus on the energy you receive and how your body feels throughout the day. When we can focus on the positive feelings, it becomes easier to create more moments to walk, the steps add up, and the body becomes healthier. Not to mention, how walking helps diffuse stress.

💪🔥Body Booster: Sneak steps in throughout the day. Instead of parking in the spot closest to wherever you are going, park your car a little further away so you can get extra exercise.

Fitness & Workouts

I Lost 48 Pounds Walking 3 Miles a Day

Liz_5050_Gal_thestarchsolution7
Alek Korab
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

For many of us, finding an enjoyable and sustainable form of exercise can be challenging. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, has found her perfect fitness match in walking. As someone who lost 48 pounds naturally following Dr. John McDougall's meal plan, Liz understands the importance of simple, effective lifestyle changes. Her journey has inspired viewers to embrace a healthy, plant-based lifestyle. Today, she shares her transformative experience with walking as exercise, backed by scientific research.

Set Your Daily Walking Goal

Liz underlines the importance of making walking a consistent habit. "Walking has forever changed my life, and I'm going to tell you exactly why that is," she says in the post. For Liz, the turning point came when she committed to walking three miles a day during her "Breaking My Plateau" series in 2023. She explains, "Three miles for me is a magic number. So it's a place where I can get my heart rate up. I keep going. I do about 20 minute miles, so it takes me a full hour."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Aim for 10,000 Steps a Day

This commitment aligns with scientific findings. A study published in the journal Obesity found that people who lost at least 10% of their body weight in 18 months were walking around 10,000 steps a day, matching a common public health advice for daily physical activity.

Boost Your Mental Health While Walking

Walking isn't just about physical fitness; it's also a powerful tool for mental well-being. Liz shares, "I feel like when I'm on my walks, it allows me to feel more free, have my heart open wide. It's a time to reflect on how things are going and where I'm at in life." She uses her walks to connect with friends and listen to podcasts and audiobooks, making it a rewarding and enjoyable experience.

Watch Your Body Transform

Consistent walking can lead to noticeable physical changes. Liz noticed a difference in her body composition when she maintained her three-mile daily walks. "My legs definitely have trimmed down quite a bit," she reports. These visible results serve as motivation to keep up the habit.

The Science Behind Walking

The science backs up Liz's experience. The study we mentioned earlier in the journal Obesity found that, after adjusting for various factors like clinic location, gender, ethnicity, and baseline step count, there was a significant link between the total number of steps taken per day and weight change over 18 months. In simple terms, the study suggests an additional 0.46 pounds of weight loss for every extra 1,000 steps walked daily. That's almost half a pound for every extra 1,000 steps you take daily!

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Begin with Small Steps

For those just starting, Liz suggests beginning with shorter walks and gradually increasing the duration. "Maybe you walk 15 minutes in the morning, 15 minutes at night, and then your two 15-minute breaks at work," she advises. The key is to establish a routine and stick to it.

Focus on Quality and Quantity

Research supports this approach, emphasizing the importance of both quantity and quality of walking. Creasy et al. state, "These results suggest that the target physical activity expressed as steps·day−1 is approximately 10,000 with approximately 3,500 of these steps achieved at an intensity consistent with MVPA and in bouts of at least 10 minutes in duration."

Challenge Yourself with Variety

To challenge yourself and maximize the benefits of walking, consider adding variety. Liz shares her experience: "I wear a weighted vest when I go out for a walk. I started with, I believe, 10 to 11 pounds. I'm now at 20. I love 20. It makes me feel so strong in my body."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Intensify Your Walks for Better Results

This approach aligns with research findings on the importance of intensity. Creasy et al. note, "The results of this study are important because they provide additional insight into physical activity recommendations that may be important to facilitate weight loss success. [...] This study further contributes to this body of literature and suggests that the pattern of physical activity expressed as steps·day−1 is associated with enhanced weight loss within a behavioral weight loss intervention."

Embrace Nature During Your Walks

Walking outdoors offers additional benefits. "I get to go out into nature, see the sun, if the sun is out, hopefully, and just breathe in fresh air," Liz enthuses. This connection with nature can enhance the overall walking experience and provide a mood boost.

Make Walking Your Daily Non-Negotiable

Liz considers walking one of her "non-negotiables" - a daily activity that's essential for her well-being. "I encourage you to get out and get your steps in," she says. "I love ending the day, taking my steps in, having that mental clarity, and having that zest for life."

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Fall in Love with Walking

Liz's experience, supported by scientific research, shows that walking can be a powerful tool for weight loss, mental clarity, and overall well-being. By making it a priority and enjoying the process, you too can reap the benefits of this simple yet effective form of exercise. As Liz puts it, "Find something that you will be able to forever do and fall in love with it. Find reasons why you should fall in love with it." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Lbs After Ditching 6 Bad Habits

Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Got Her Dream Body at 45

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Leah Groth
By Leah GrothJan 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you struggle to lose weight in your forties using the same weight loss tools as you did in your thirties, you probably fail to make progress. According to one expert, the same diet and fitness routines stop working as you age. Shauna Theresa is a women’s fitness and nutrition coach who helps women over 40 “boost metabolism, build strong, sculpted bodies, and lose fat for life” using her STRONG method. In a new social media post the influencer, who looks better at 45 than she did at 25, reveals some of the wisdom she learned the hard way. “If I knew these sooner I would have saved myself SO MUCH time and grief on my fitness journey,” she writes in the Instagram caption. “5 things I wish I knew before age 40.”

Carbs Are Not the Enemy

The first thing she wishes she knew in your younger years is that carbohydrates are not the enemy. “Carbs are your friend! They have gotten a bad rap over the years and I fell into the trap of thinking they were hindering my progress when in fact they have been a CRITICAL component with getting stronger and looking more “toned”. Carbs are your muscles preferred energy source, especially when weight training. Muscle is where you store glucose, more muscle means better insulin sensitivity. Having carbs pre and post training will optimize your results!” she writes.

Walking Daily Is a Game Changer

Next, she wishes she laced up her sneakers more. “Walking daily is underrated. I used to think I had to spend hours running, sweating away on a stairmaster or doing HIIT to lose fat but diet is KING for fat loss. Although walking has helped with my body composition and it doesn’t compete weight lifting like intense cardio can. It also lowers stress, helps digestion, is easy to do PLUS it doesn’t impact hunger. Very important when in a calorie deficit,” she writes.

Calorie Deficit Plus Weight Training Makes You Toned

“Calorie Deficit + Weight Training = TONED,” is the third thing she wishes she knew sooner. “To get ‘toned’ you need 2 things, less body fat (achieved with a deficit) and more muscle (achieved with weight training). If you’re new to training you may lose fat and build muscle at the same time, but most people need separate phases to focus on fat loss then muscle building. It takes time but it’s 1000% worth it. You will NOT get toned by using high reps with low weight. Lift hard and align your diet with your goals,” she writes.

You Lose Muscle As You Age

Next, “Aging comes with muscle loss,” she writes. “If you are not weight lifting, you’ll lose lean muscle mass which impacts hormones, metabolism, energy, function, insulin sensitivity and more. Even if it’s just 2 days a week, get in the gym. Lift some weights with a goal of getting stronger. Your 80 year old self will thank you.”

Building Muscle Is the Best Anti-Aging Too

And her last piece of wisdom? “The BEST anti-aging hack is more muscle. It’s the organ of longevity. It will help you have a youthful hormonal profile, keep metabolism optimal, keep you toned, help you remain mobile for all your years and helps preserve your cognitive health. Muscle is not to be feared! It is the answer to aging well and looking fine!” she writes. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Fitness & Workouts

Coach Lost 50 Lbs with These 5 Sunday Habits

Gillian Ferguson the_macro_method
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothJan 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you starting your week off on a healthy note? There are things you can do on Sunday to support your weight loss goals, says an expert. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new post, she reveals how her Sunday prep keeps her in line for the week. “5 things I do every Sunday as a weight loss coach who has lost close to 50 lbs and wants to keep my body tight & healthy,” she captioned the Instagram video. “Your time, money, sanity, and health are all way too valuable not to do this.”

Review Your Calendar

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Her first recommendation? Review your calendar for the week ahead. “I make sure all my workouts & walks for the week are on there, too - if they’re not, they’re not going to happen! If it’s a priority you’ll make it happen, if not you’ll make an excuse so write that ish down and stick to it,” she writes.

Stock Up on Groceries

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Next, assess your groceries situation and go shopping for the week ahead. “After I know the calendar, I spend a few mins thinking about meals for the week based on where we will be & what we have going on. Grab what I need for the week, stock up on produce and deli meat and all of our staples!” she says.

Pre-Log In Your Macros

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Ferguston recommends pre-logging in MFP. “IF YOU ARE TRACKING MACROS AND YOU DON’T PRE LOG YOUR DAY, YOU ARE NOT SETTING YOURSELF UP FOR SUCCESS,” she says. “This doesn’t have to be a big thing. Don’t make it tedious. I plan the next day before I go to bed the night before.”

Plan for Events and Meals Out

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4️⃣ Plan for any events or meals out 💃🏼

Generally the majority of my meals are eaten at home which is how I’ve maintained my weight loss for so long and I recommend the same for you. BUT of course I have a social life! Whether it’s family pizza night or a GNO, pre planning will make YOU feel more in control of your choices and will give you something to look forward to not obsess over. Even if your plan is to NOT TRACK, that’s ok. But you need a plan!

Tidy Up

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Keeping your space clean and tidying up on Sunday can impact your week, says Ferguson. “Do yourself a favor & don’t start your week in chaos. A clean space does wonders for your focus & decision making. I’m ocd about this but you don’t have to be 😜 Just take some time on Sunday clean your space so when you wake up tomorrow to hit the ground running you’re not distracted by 213 other things to do first. This includes emails and texts,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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