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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.

Woman Gets 12,000 Steps Daily With Her Desk Job Using These Simple Hacks

Get your steps in with these tips and tricks.

Leah Groth
By Leah GrothNov 15, 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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Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothNov 15, 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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Fitness & Workouts

Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new post, she reveals her secret to taking her steps every single day. “I sit for hours at a time, literally. But I still hit 12K+ steps daily. I know you can do it, too,” she writes in the post, revealing her top tips for getting steps in.

Set Your Step Goals

She suggests starting with setting step goals – and aiming high! “First, my recommendation is to aim for 8K steps per day if you are under that right now. Over time, I highly recommend getting to 10K+ steps, especially for women in their 40s and above,” she writes in her post.

Walking Can Make a Big Difference

Why should you walk? “Walking is the simplest way to make a significant improvement in your health, and it burns more calories than you think. It’s the easiest step you can take. So, start here if you are just starting your health journey,” she says.

Don’t Fall Below Your Goal

Don’t cut corners when it comes to walking, she says. “Set a non-negotiable minimum step count and never fall below it. I aim for 12K steps each day. If I haven’t hit it by the end of the night, I don’t sit down until I do!” she writes.

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Get Up and Move

Also, stay active throughout the day. “Get up and move while talking, scrolling, or texting. Yep! You can actually just walk around your house! Go up and down your stairs! Walk the length of your driveway and back! Circle your dining room table!” she writes.

Try Mini Walks

Another one of her go-to tactics? “Park far away from any entrance, i.e., grocery stores, shopping malls, gyms, post office, etc.” she writes. That way, you can slip in mini walks in between errands.

Invest in a Walking Pad

“ Invest in a walking pad,” she continues. “Or do what I did and place a block of wood across the treadmill arms to create a makeshift desk.” What makes this a good tactic? You can multitask. “You can walk at a slow speed and work, watch tv, talk on the phone,” she says.

Take a Walk After Dinner

Not sure what to do after dinner? Get some steps in. “Go for an after dinner walk instead of plopping on the couch,” Trish recommends.

Schedule Walks

Get your calendar out and make sure walking is built into your day. “Plan your day in advance. Yes, actually schedule your walks into your calendar. I front load all my activity because that works best for me!” she says.

Use Walking as a Warm Up and Cool Down

Are you hitting the gym to do some weight lifting? Sandwich your regular workout between walks. “Walk 10 minutes before and after your workout as a warm up and cool down,” she suggests.

RELATED:Woman Takes Berberine for 14 Days and Shares What Really Happened

Take the Stairs

Don’t opt for the easier and faster method while going up or down. “Take the stairs instead of elevators or escalators,” she recommends.

Stop Making Excuses

Finally, “stop making excuses,” she says. “There is more than enough time in a day to get plenty of movement. If you think you don’t have time, time isn’t the issue: the issue is that it isn’t a priority, and you have poor time management skills.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Woman Gets 12,000 Steps Daily With Her Desk Job Using These Simple Hacks

Trish_Koeslag_liftwithtrish12
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothNov 15, 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:
✓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.

Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new post, she reveals her secret to taking her steps every single day. “I sit for hours at a time, literally. But I still hit 12K+ steps daily. I know you can do it, too,” she writes in the post, revealing her top tips for getting steps in.

Set Your Step Goals

She suggests starting with setting step goals – and aiming high! “First, my recommendation is to aim for 8K steps per day if you are under that right now. Over time, I highly recommend getting to 10K+ steps, especially for women in their 40s and above,” she writes in her post.

Walking Can Make a Big Difference

Why should you walk? “Walking is the simplest way to make a significant improvement in your health, and it burns more calories than you think. It’s the easiest step you can take. So, start here if you are just starting your health journey,” she says.

Don’t Fall Below Your Goal

Don’t cut corners when it comes to walking, she says. “Set a non-negotiable minimum step count and never fall below it. I aim for 12K steps each day. If I haven’t hit it by the end of the night, I don’t sit down until I do!” she writes.

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Get Up and Move

Also, stay active throughout the day. “Get up and move while talking, scrolling, or texting. Yep! You can actually just walk around your house! Go up and down your stairs! Walk the length of your driveway and back! Circle your dining room table!” she writes.

Try Mini Walks

Another one of her go-to tactics? “Park far away from any entrance, i.e., grocery stores, shopping malls, gyms, post office, etc.” she writes. That way, you can slip in mini walks in between errands.

Invest in a Walking Pad

“ Invest in a walking pad,” she continues. “Or do what I did and place a block of wood across the treadmill arms to create a makeshift desk.” What makes this a good tactic? You can multitask. “You can walk at a slow speed and work, watch tv, talk on the phone,” she says.

Take a Walk After Dinner

Not sure what to do after dinner? Get some steps in. “Go for an after dinner walk instead of plopping on the couch,” Trish recommends.

Schedule Walks

Get your calendar out and make sure walking is built into your day. “Plan your day in advance. Yes, actually schedule your walks into your calendar. I front load all my activity because that works best for me!” she says.

Use Walking as a Warm Up and Cool Down

Are you hitting the gym to do some weight lifting? Sandwich your regular workout between walks. “Walk 10 minutes before and after your workout as a warm up and cool down,” she suggests.

RELATED:Woman Takes Berberine for 14 Days and Shares What Really Happened

Take the Stairs

Don’t opt for the easier and faster method while going up or down. “Take the stairs instead of elevators or escalators,” she recommends.

Stop Making Excuses

Finally, “stop making excuses,” she says. “There is more than enough time in a day to get plenty of movement. If you think you don’t have time, time isn’t the issue: the issue is that it isn’t a priority, and you have poor time management skills.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

This is the Minimum Steps You Should Walk Each Day, According to Study

Woman power walking nordic speed walk and jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.
Shutterstock/Maridav
Leah Groth
By Leah GrothAug 26, 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
✓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.

There has always been some debate about how many steps you should walk per day. Some people claim you should be walking at least 7,000, while others maintain the magic number is closer to 10,000. A recent study published in the British Journal of Sports Medicine (BMJ) hopes to restate the debate by determining how many steps people should walk per day if they are otherwise sedentary.

Walking 10,000 Steps a Day Can Help You Live Longer

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

Researchers from the University of Sydney's Charles Perkins Centre found that increasing your step count up to 10,000 may counteract the health implications of spending too much time sedentary each day. This primarily impacts people who sit at a desk all day.

The More Steps You Walk, You Are Less Likely to Die

Active woman using smartwatchShutterstock

The study involved 72,000 people and found that no matter how much sedentary time someone spent every day, walking up to 10,000 steps a day reduced the risk of death by 39 percent and cardiovascular disease by 21 percent.

People “Can and Should Try to Offset the Health Consequences” of Sedentary Time

the man walking the dog early in the morning by the riverShutterstock

“This is by no means a get-out-of-jail card for people who are sedentary for excessive periods. However, it does hold an important public health message that all movement matters and that people can and should try to offset the health consequences of unavoidable sedentary time by upping their daily step count,” Matthew Ahmadi, one of the study's lead authors, said.

It’s Easy to Increase Step Count

man Rope tie shoe run in gymShutterstock

“Step count is a tangible and easily understood measure of physical activity that can help people in the community, and indeed health professionals, accurately monitor physical activity. We hope this evidence will inform the first generation of device-based physical activity and sedentary behavior guidelines, which should include key recommendations on daily stepping,” Senior author Professor Emmanuel Stamatakis added.

Walking More Than 2,200 Steps a Day Increased Benefits

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

The group was divided up with the lowest amount of steps set at 2200. “Any amount of daily steps above the referent 2,200 steps/day was associated with lower mortality and incident CVD risk for low and high sedentary time. Accruing between 9000 and 10,000 steps a day optimally lowered the risk of mortality and incident CVD among highly sedentary participants,” the study reads. 50 percent of the benefit was achieved at between 4,000 and 4,500 steps a day.

10,000 Steps Will Also Help You Lose Weight

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A 2018 study published in the journal Obesitysuggests that 10,000 steps a day is a good goal for weight loss and weight management. The researchers found a link between walking 10,000 steps a day and weight loss and weight management.

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

It Also Promotes Other Health Benefits

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Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with less frequent heart disease, heart failure, and strokes.

💪🔥Body Booster: Set a goal of 10,000 steps per day for one week, and afterward, ask yourself if you notice any changes in your body or health.

Nutrition & Diet

I Lost 120 Pounds by Walking. Here Is What I Wish I Knew Before

LouisesJourneyxo16
louisesjourney2.0xo/Instagram
Leah Groth
By Leah GrothJul 28, 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
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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.

If you are struggling with getting started on your weight loss journey and don’t know what to do, one weight loss warrior and influencer has the answer: Start walking. Louise (@LouisesJourneyxo) struggled with obesity most of her life before losing a whopping 120 pounds and completely transforming her body. According to her, her weight loss journey was primarily the result of putting one foot in front of the other. In a new viral video, she reveals exactly how she started walking and the hacks she used to maximize weight loss.

Walking Is Her Main Form of Cardio

“In today's video, I'm going to be telling you how you can walk the weight off, how you can use walking to lose weight, and I'll be talking about how I use walking throughout my weight loss journey,” she says at the start of the clip. “Walking is my main form of cardio, and I've lost the majority of my weight.”

However, She Does Lift Weights Now

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

“Obviously, disclaimer: I do lift weights now, and I've changed my body composition, but I still use walking as a means of activity and a way to keep fat off and lose fat,” she says.

Walking Is Simple, Effective, Low Effort, Low Impact Cardio

Running Women walking in CountryShutterstock

“Walking is the most simple but effective exercise anyone can do,” she continues. It is also a “low effort, low impact cardio,” and you can make several tweaks so you don’t plateau.

Walking Increases Your Daily Expenditure

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

One of the reasons why “walking is literally an amazing exercise” is that “it increases your daily energy expenditure,” Louise explains. “The more you move, the more you walk around, and you’re burning calories. The good thing about walking is that it's low impact, low effort really; you don't really have to exert too much energy, and most people can do it. It burns calories and increases your daily energy expenditure, which is the amount of energy you basically spend every single day. To lose weight, you need to have a calorie deficit. And obviously, you do that by eating less and moving more.”

She Started by Walking on a Treadmill

Rear view of young woman walking on treadmillShutterstock

She reveals that when she started her weight loss journey, she simply walked on the treadmill. “Obviously, I didn't need to walk on the treadmill, so I'm not saying that you have to start off on the treadmill, but you know, on days where it's rainy and wet, you can go to the gym and go on the treadmill. If you've got a treadmill at home or even just walking around the house a lot more, just getting up and moving will increase your calories burn. So you can start off with that.”

She Did Interval Training

She also reveals that she did interval training, walking on no incline and then inclining to the max, “then just decline it a bit and just put it on a slight incline,” she says. “Or if you're just starting out you don't even need to incline it, just walk on the treadmill. “I'd just keep doing that until I did 20 minutes, and then each time I went to the gym,” she says.

She Started Walking Longer on Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“I did that five days a week Monday to Friday and each time I went I was able to walk a little bit longer each time on the incline until I eventually got to a point where I was walking on the incline fully basically for 20 minutes straight,” she says. “Which was obviously an amazing achievement because I couldn't walk on there for a couple of minutes at first.”

RELATED: Lose 20 Pounds in 60 Days with Intermittent Fasting

You Can Also Start with a Slight Incline

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

“Obviously if you can't incline it all the way to the top, just do a half incline or just a slight incline and then gradually progressively overload by increasing the amount of time that you walk on the incline. And I think that's a good place to start with walking on the treadmill,” she says.

Aim for 30 Minutes of Walking a Day

“Another good place to start is by just getting out and doing a 30-minute walk a day. So if you are already pretty active, you walk about a bit then, and you are already basically doing 30-minute walks, just either add on another 30-minute walk or increase the time by another like 20, 30 minutes,” she says.

You Can Break the 30 Minutes Up

If you can't do 30 minutes all at once, she recommends breaking up your walks throughout the day. “You could do 10 minutes, 15 minutes, whatever extra activity you do on top of what you were doing before is gonna burn extra calories which will help you get into the calorie deficit, and it's improving your fitness and over time you'll be able to increase the amount of walking and steps that you do,” she says.

Use a Step Tracker

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

“Another way to include walking in your weight journey will be to get a step tracker. You don't necessarily have to get a step tracker because if you've got a smartphone, most of them basically have a step tracker, and if you have a look on there, you can see how many steps a day you are averaging,” she says.

Keep Increasing Your Steps

Once you have your step count, she recommends increasing it daily by a few thousand and working your way up. “Obviously, 10,000 is recommended like it's a general kind of amount, it is recommended to get that, but you can't just expect yourself to make a big jump,” she maintains. “The best way to go about walking for weight loss is to just gradually increase those steps. So even if that is 1000, 2000 extra steps and in focus on that for, I would say, three to four weeks or each month basically, then you can reevaluate it each month and increase your steps as you go.”

A Fitbit Helped Motivate Her to Walk More

Closeup cropped photo of female runner putting a pedometer on her wrist, Sports equipment and gadgets conceptShutterstock

She explained that she had invested in a Fitbit at first and now uses an Apple Watch. “What I did was I got the Fitbit, and I started going out for more walks, and what I found really good with the Fitbit is, or any kind of step tracker is that it's really motivating to see how many steps you'll get in. Sometimes we don't really realize how inactive we are, how much we haven't moved that day,” she says.

She Eventually Increased Her Daily Goal to 12,000 Steps

Athletic sexy woman walking or jogging on a path during sunrise or sunset.healthy lifestyle concept. young fitness woman walking on summer forest trail.Back view.Shutterstock

She admits she set her daily goal at 8,000 steps because “if I set it too high and I wasn't able to reach it, it would make me feel like I failed,” she says. Eventually, she increased it to 10,000, “and then after a few months, I even increased it to 12,000.”

RELATED: Top 17 Superfoods You Should Eat Every Day to Protect Your Heart

After You Hit 12,000 Steps, Focus on Adding Incline

Calgary, Alberta, Canada. Feb 21, 2022. A Person with an Apple Watch Series 7 with a pedometer and 10 kilometers run or walk.Shutterstock

“I feel like once you reach like 12,000 steps, you don't necessarily have to set a goal to get like 15,000 steps every single day. Kind of set it at a basic goal, and if you get more, you get more,” she continues. “But the way you can kind of increase after that is you can walk on an incline. So you can start doing treadmill walking, or you can go for, like, I like to go for hikes where it is quite hilly. So then that's not just like walking on a flat surface, so you end up burning more calories and using more energy by walking on the hills.”

Here Are Other Ways to Make Walking Harder and More Effective

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

What are other ways you can upgrade your walking workout? “You can speed up your walking; you can carry a bag with heavy stuff in it that is obviously going to progressively overload,” she says. You can also go for longer walks or increase the amount of time that you walk.

Walking Is Great for Mental Health

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 lifestyleShutterstock

“I literally make sure I go for a walk every single day, and it is good for my mental health as well,” she says. “I really enjoy that time. It's like my own time to just either put my headphones in or I'll just go out and walk just and listen to the nature, the birds chirping and that it just is really good to clear your mind and for your mental health you can take a friend with you, grab a coffee, go for a walk.”

RELATED: 9 Reasons Why Aren’t You Losing Weight on Ozempic, According to Doctor

Diet Needs to Be in Check To

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

While you “obviously” need to focus on the diet side, when it comes to exercise, “instead of trying to get a crazy workout program to start off with or a lifting program or anything like that, the first step will be to get out and go for more walks, increase your steps and slow and steady increasing and eventually you'll get to a point where it is just normal for you to be active,” she says.

It’s a “Depressing Feeling” When She Isn’t Active

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“It’s a depressing feeling when I've not been as active,” she claims. “My head feels so much clearer and at peace, and I feel a lot more positive, and I've gone out for a walk, so it's just beneficial all around, basically."

RELATED: 15 Signs You’re Eating Too Many Calories

Even If You Are Obese, Walking Is a Great Way to Start Losing Weight

Bottom line? “Walking is the simplest way to at least start” your weight loss journey before adding in other cardio and weight lifting. “If you are looking for somewhere to start, that's simple, that's easy, that's not gonna put strain on your body, especially if you're obese because if you are obese you've got a lot more pressure on your joints, you don't wanna be doing any jumping or anything that's like gonna give you an injury because obviously if you get injured and you're obese and you, you become even less active, it's a lot harder to lose weight,” she notes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Walked 15,000 Steps Daily: 4 Benefits

Robin Laird TheScienceofSelfCare
Copyright TheScienceofSelfCare/YouTube
Christopher Roback
By Christopher RobackMar 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Fitness & Workouts

Woman Walked 20,000 Steps a Day: 6 Benefits

Erin Giles
Copyright Erin Giles/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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

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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

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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"

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"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

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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

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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

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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...

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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

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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

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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

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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

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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

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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

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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

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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.

Nutrition & Diet

10 Foods That Secretly Burn Fat After 40

10 Foods That Secretly Burn Fat After 40
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Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Hold This 10-Minute Squat? You’re a Mobility Pro

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

12 Best Foods That Help You Look 10 Years Younger

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Leah Suzanne
By Leah SuzanneApr 02, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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Nuts

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Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

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Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

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Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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Sweet Potatoes

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“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. 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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