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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.

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.

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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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.

More For You

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
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.

Robin Laird TheScienceofSelfCare
Copyright TheScienceofSelfCare/YouTube
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.

Ever find yourself scrolling through your phone at the end of a long day, knowing you should have moved more but lacking the motivation? You're not alone. We all know walking is good for us, but finding time for 15,000 steps daily seems daunting.

Robin Laird, creator of the popular YouTube channel The Science of Self-Care with nearly 200,000 subscribers, committed to this challenge for two full years and discovered benefits that went far beyond physical fitness. As her New Year's resolution for 2020 and 2021, Laird walked 15,000 steps every single day, without exception—even through the pandemic.

"I'm no longer continuing this resolution in the new year, but I definitely think I have some tips and takeaways that might be helpful to anyone who is interested in walking more or figuring out their step count sweet spot," Robin explains. Her experience revealed four surprising benefits that transformed her daily routine and might just inspire you to lace up your walking shoes today to discover your own perfect step count.

Benefit #1: Mental Health Transformation

The most significant impact wasn't what anyone would expect. "The most surprising benefit was not at all physical but mental," Robin shares. "This habit saved me through COVID when everyone was cooped up. I made sure every morning, lunchtime, and evening to be going for walks and that fresh air, that movement made all the difference."

Multiple studies have linked walking to improvements in mental health, something Robin experienced firsthand. The combination of movement, fresh air, and time away from screens created a powerful antidote to pandemic isolation and everyday stress.

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

Benefit #2: Enhanced Sleep Quality

Robin discovered a profound impact on her rest. "I feel like I got a lot of really good deep sleep," she notes, attributing this to both physical activity and an often-overlooked factor: natural daylight exposure.

"In the back of our eyes, we have retinal ganglion cells that specifically sense light and send it to the central clock in our brain that sort of runs our sleep-wake cycles, our circadian rhythms," Robin explains. This exposure to daylight helps regulate our body's internal clock.

The difference between indoor and outdoor light is substantial. "Even during the winter, there might be 10 times as much light outside as indoors," she points out. These regular doses of natural light helped her body distinguish between day and night, significantly improving her sleep quality.

Benefit #3: Improved Learning and Memory

For someone who struggled with focus in school, Robin made a surprising discovery about her learning style. "While walking, I found that I can remember and learn things so well," she reveals. The experience became something like a "live memory palace," where information from audiobooks and podcasts became associated with specific locations.

"I still have specific memories and things that I learned in specific streets of Amsterdam that are seared into my brain," Robin shares. "For me personally, I've just found this very much to be true. So if you're someone who has to do a lot of reading, even on the internet, you can do this reading while walking."

She recommends apps like Speechify for converting articles and documents into audio format, allowing productive learning during walks.

Benefit #4: Healthier Evening Habits

The commitment to reaching 15,000 steps transformed Robin's evenings. "Before I started this challenge, in the evening I would often be doing mindless things, maybe going on the internet or scrolling through my phone," she admits. "By having this daily goal I had to reach, often by 8 p.m. I still had to walk four or five thousand steps."

This necessity created a meaningful routine. "These evening walks were so special. I would do them either alone, but also with my partner or with my sister, a loved one. I would call my mom," Robin explains. These walks became opportunities for connection rather than isolation.

"When we're scrolling through social media in the evening, we often want to unwind, but we also often just want to connect with other people. Walking with a loved one is such a healthy way to do both of those things."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

The Reality Check: Walking's Limitations

Despite the benefits, Robin acknowledges important limitations. "Truth be told, walking is very inefficient when it comes to time and bang for your buck in terms of exercise," she explains. "It takes you twice as long to walk a mile as it does to run a mile."

For those with time constraints, Robin suggests incorporating some walking but supplementing with higher-intensity exercise. "If you're someone who does not have a lot of time, you probably want to maybe incorporate a walk in your day, but you'll also want to incorporate some high intensity training or some sprint intervals."

She's also realistic about physical transformation. "I don't think it's going to monumentally change your physique," Robin cautions. "If you're looking to lose a large amount of weight to get into a healthy weight range, then this is probably not the most important physical activity that you should be doing."

Instead, she recommends complementing walks with "higher intensity forms of physical activity like sprint intervals and HIIT workouts and weight lifting" to build muscle mass and increase metabolic rate.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Finding Your Perfect Step Count

Robin's experience led to a valuable conclusion about walking's unique versatility. "Probably my biggest takeaway from these past two years is that walking can be a wonderful healthy activity that you can combine with other things like learning and socializing," she concludes.

This realization inspired her podcast "Psycare," designed specifically for 10-minute walks that combine movement with learning about wellness and self-care.

While 15,000 daily steps provided significant benefits for Robin, the perfect count varies for each person based on their goals, available time, and other exercise. Finding your own "step sweet spot" might mean a more modest daily goal combined with other activities—or it might mean fully embracing the mental health and sleep benefits of longer walks.

"I would love to know what your relationship to walking is, how many steps you're currently walking each day, and if you have any goals to increase that in this new year," Robin asks. Whether you're aiming for 5,000 steps or 15,000, consistency and finding ways to integrate walking into your lifestyle are the keys to success.

Erin Giles
Copyright Erin Giles/YouTube
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.

Most people hit roadblocks in their fitness journey, trying program after program without seeing meaningful results. That's exactly where Erin Giles found herself before embarking on a challenge to walk 20,000 steps every day for 30 days. What began as an alternative to a Spartan Race she wasn't quite ready for evolved into a transformative experience with benefits far beyond what she expected. For anyone seeking a sustainable way to improve their health without extreme dieting or intense workouts, Erin's walking journey offers practical inspiration and surprising insights.

Why She Started This Crazy Challenge

Sometimes, the best decisions start with saying no to something else. "I chickened out on saying yes to a spartan race with one of my best friends. I decided on a whim to do another kind of challenge," Erin explains about her initial motivation.

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

The Challenge: 20,000 Steps Every Day

A fitness girl is looking at her smart watch to see how many steps she has been taking, as well as her pulse rate.

Shutterstock

Walking 20,000 steps daily is no small feat. "I had never tracked my steps or attempted a step goal so I had no idea how time-consuming 20,000 steps a day would be or how my body would handle it," Erin admits about starting this challenge. On average, accumulating this many steps took about three hours daily, distributed throughout the day.

Her Daily Walking Schedule

Woman exercise walking in the park listening to music with headphone​She Recommends Three 10-Minute Walks Per DayShutterstock

My strategy involved multiple walking sessions throughout the day. "I walked every morning for at least 45 minutes and when I got home, that's when I would do my weight training. This would roughly put me at around 7 to 8,000 steps by about 9 a.m. every morning," Erin explains. Additional walking periods included 30 minutes after lunch or mid-afternoon, a 10-minute jog, and completing remaining steps after dinner—sometimes walking circles through the house or using a treadmill.

Benefit 1: Physical Transformation

African american woman measuring waist with yellow tape close up.Shutterstock/Andrii Kobryn

The physical results were measurable and significant. "After walking 20,000 steps a day for at this point I'm around day 43, I've lost a total of three inches around my thighs so that's pretty cool. And last time I weighed myself I lost two pounds," Erin shares about the body changes she experienced.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

When Simple Works Better Than Hard

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These physical improvements came without restrictive dieting or high-intensity workouts that had previously failed her. "I was at the point where I had tried 75 hard and it didn't even work for me," Erin reveals, highlighting how sometimes simpler approaches can be more effective.

Benefit 2: Mood Enhancement

Sunny beautiful picture of young cheerful girl holding hands up in air and looking at sunrise or sunset. Stand alone among field of sunflowers. Enjoy moment​There Are So Many Health Benefits of WalkingShutterstock

Perhaps the most profound change occurred in mental wellbeing. "More than the weight. More than the physical changes. My mood. Oh my gosh. I was in such a different happy good mood this last month," Erin enthusiastically reports. The regular walking routine created a positive feedback loop where she actually began craving the activity.

From "Have to" to "Want to"

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.​Habit StackingShutterstock

"I didn't like that it was taking up so much time for my day but you know as weeks went on I didn't really mind it. I actually craved it getting up on a Saturday morning at 6:30 and I have the option not to. It feels nice," Erin explains, describing how what started as an obligation became a pleasure.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Benefit 3: Connection With Nature

beautiful young girl walking in forest in running clothes standing on log​Do Shorter Walks More FrequentlyShutterstock

An unexpected spiritual dimension emerged from the challenge. "It's not just the walking. It's being outside with nature. It's being outside with God. It's feeling connected to the earth and the trees and the birds and the sun," Erin shares with genuine appreciation.

Seeing With New Eyes

Blonde girl in the forest. Young Woman standing alone outdoor with wild forest mountains on background Travel Lifestyle. Concept  view.  Girl  Silhouette in the forest

Shutterstock

This deeper connection fostered gratitude and a new perspective: "I have this new appreciation for where we live. The world we live in. I found myself truly marveling at its beauty and at the sounds and at the light. And for that I just have felt so abundant and so grateful."

Benefit 4: Community Building

Friends hiking through the hills of Los Angeles​Build Your Support NetworkShutterstock

The challenge created opportunities for meaningful social connections. "We're all like a little community now that says good morning to each other," Erin describes about the regular morning walkers she encountered. What began as a solitary activity evolved into a social experience.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Better Relationships Through Walking

Couple of young hikers with backpacks walk through the forestShutterstock

Walking also provided quality time with loved ones. "Not to mention the social benefits you receive from walking with someone. It's going to give them your undivided attention and it's going to be extremely beneficial for your relationship," Erin points out, highlighting how walking together fosters deeper connections through shared experiences.

Benefit 5: Improved Digestion

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.​If You Don’t Eat Enough It Can Cause Muscle LossShutterstock

The digestive benefits of walking became undeniably clear—sometimes in unexpected ways. "Walking extremely benefits your digestive system by lowering your blood sugar and walking after eating stimulates your stomach and intestines, making food move through you more quickly and it helps with digestion," Erin explains about this health benefit.

That Embarrassing Moment...

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

She learned this firsthand through a comical but enlightening bathroom emergency during one of her walks—a stark reminder of how movement influences our body's systems in powerful ways.

Benefit 6: Overcoming Psychological Barriers

Asmathic girl catching inhaler having an asthma attack. Young woman having asthma attack. She is holding inhaler. Asthmatic woman using an asthma inhaler during asthma attacks

Shutterstock

Perhaps the most profound benefit was recognizing and breaking through mental limitations. "Another thing I realized during this was that I don't ever really commit to physically hard things," Erin discovered, connecting this pattern to childhood asthma experiences that had created fear around physical exertion.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Facing My Childhood Fears

Teenage girl sitting on the floor with head on her knees, koncept of mental health.Shutterstock

"I kind of realized that block that I had with feeling of fear that would rise up in me when my chest would get tight or when my breathing would become too heavy. I would tell myself you know pump the brakes you got to stop it's going to get worse," she reveals. By the challenge's end, she was running 10-15 minutes without stopping—something she'd never accomplished before.

Movement Creates Breakthroughs

Running Women walking in Country​The Clinical Approach to WalkingShutterstock

This breakthrough extended beyond physical capabilities into her overall outlook: "You never know what you may process or realize while you are moving while you are moving forward while you are taking action."

Tips For Your Own Walking Journey

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

"Get creative with how you get your steps in," she suggests. "I was waiting in the mobile parking lot to pick up friends at the airport. And instead of sitting in the car, I probably paced the circle of the parking lot 20 times before they let me know they were ready."

Beat The Heat

Park, bottle and drink water for girl with towel, outdoor and exercise for fitness, forest and break in nature. Wellness, healthy and woman in woods, hydration and workout with liquid and athlete

Shutterstock

For challenging conditions like hot weather, preparation is key: "Get a cooling towel. It really helped. Just put it on my neck or I would tie it around my head. And on the days when it's 90-95 outside I will not leave the house without a cooling towel now."

Mix Up Your Terrain

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

To maximize benefits and prevent adaptation, Erin recommends varied terrain: "Choose areas to walk in that are not just completely flat the whole time. You see when something becomes easy for our bodies, our bodies adapt and we don't burn as many calories." Adding hand weights or ankle weights can further increase intensity as your body adapts.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

The Science-Backed Benefits

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

Beyond personal experience, research supports the benefits of regular walking. "Studies show that 9,000 steps a day reduces or slows the rates of cognitive decline," Erin notes. "Studies also show that walking boosts creativity by 60% compared to sitting. Just 35 minutes a day can reduce depression symptoms and improve your mood."

Walking vs. HIIT For Hormones

Portrait, morning and walk with woman, smile and fitness with sunshine, workout and nature. Face, person and runner with healthy routine, lens flare and vacation with exercise, warm up and trainingTop 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of WalkingShutterstock

For hormonal health, walking offers advantages over high-intensity exercise: "Unlike HIIT workouts, a lower intensity exercise such as walking helps your hormones by reducing cortisol which is your stress hormone and releasing endorphins which help you feel good."

It's Now Part Of My Life

Smart watch on the woman's handShutterstock

What began as a 30-day challenge has become a sustainable lifestyle change. "I'm still getting up every single morning and walking," Erin says, highlighting the lasting impact of her commitment. By focusing on consistency rather than intensity, she discovered that sometimes the simplest activities deliver the most profound transformations.

Your First Step Forward

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Whether you're looking to lose weight, improve mood, build community, enhance digestion, overcome fears, or simply connect more deeply with nature, walking offers an accessible path forward. As Erin discovered, those 20,000 daily steps led not just to physical changes but to unexpected life transformation in ways she never anticipated.

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.

Courtney Black
Courtney Black/Instagram
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.7Courtney Black/Instagram

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.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.