*1 NOTE, 0 AMENDMENTS.* *Note:* Some people seem rather upset by this 20,000 step number and are translating this information as if this is a hard rule for you - it is not. *As was mentioned in the video, you should do what you can when you can* - the big picture is 'walking is healthy in several ways', not 'you must walk 20,000 steps for health'. However, many people in the comments are sharing their experiences of how they walk 20,000 or even more, so if you feel it's impossible, but would like to try, consider engaging with those that are making it happen - comment under their posts. Personally, I do not achieve 20,000 steps per day, and I don't sweat it (literally and figuratively) one bit - join me in not sweating every detail. 😛 No Amendments, currently.
If you're able to do a follow up video on the difference in benefits between 10K,12K 20K.as the 10K recommendation has been touted as the target for a while. Does the rate of increase in benefits become smaller the more you surpassing 10K steps. Thanks!
Hey Nic, thanks for having me and creating such a fun, informative video from our conversation! Love all the stats points. I’d also like to chime in that I don’t sweat my steps on a daily basis either. :) This was a specific 30-day challenge I did; my annual average is around 18k-still a lot because I really love walking, but every day is different. The bigger picture for me is just creating a habit of walking and incorporating it into my lifestyle. For those wondering how I’m able to walk so much in a day: I have a walking desk (so I walk and work) and I also do a morning and evening walks. Happy stepping! 👟👟👟✨ x Robin
Loved having you on, as usual, Robin. :) Wonderful perspective on walking - I appreciate it. I didn’t even think of the walking in place by a desk. I may have to look into that, myself. Thanks, Robin!
@@TheScienceofSelfCare why would You torture Yourself like this? my God(!), if there is 1 place where I *must* feel comfortable during my wakeful hrs, it's at my desk. regards.
@@wolfrahmphosphoros5808hey 👋Thanks for sharing your thoughts! I actually LOVE walking and working. It’s far from torture: I can think more clearly and work for longer. *my version of torture is having to sit still for hours on end ;) We’re all different and will have different preferences for how we like to work and move our bodies. This just happens to be my preferred routine. ✨ x Robin
After my pregnancy, being a broke single mom, eating like crap, I had ballooned up to a very unhealthy and uncomfortable 220lbs. I started walking. At least 5mi a day, longer on weekends. I dropped about half my weight and could go backpacking again. Walking works, it just takes time
That’s cool! But 5 miles a day is not 20,000 steps. However, in our culture, that’s doing better than probably 95% of people and if you can be consistent at it for the next 40 years, your senior citizen self is going to be grateful.
I have been a bellman in central Manhattan for 8 years. I walk a mile and a half each way from the station. Then I stand on concrete and walk and do stairs. My phone which is on charge for an hour at work still registers 20,000 steps a day. It is NOT good for me. I have Achilles tendinitis on one foot. Various bouts of plantar issues and I’ve increased my shoe size nearly two in this time. All in all. What you walk on and when and how you walk is vitaly important as is nutrition (as it’s very easy to sugar fuel this entire day. While it works, it obviously causes inflammation and other issues. )
I’m betting you have a lot of repetitive movements/series of movements. And I agree with the statement r.e. your fuel of expedience and its consequences. 8 years of this and counting will probably result in permanent/chronic issues down the road. I am an example of this. Worked a very physically demanding job that was also high stress 60+ hours a week for decades. Food was more a matter of fuel for convenience so as to minimally interfere with my work while propping up my energy and endurance. Workload got heavier with time. Now that I’m retired (after several ortho procedures/replacements) I’m playing catch up with my health - probably will be chasing it to my grave. My overall health has vastly improved but certain things continue to nag me, particularly in the areas of mobility and vascular health. Pretty sure the tag team of over exertion and the consequences of metabolic syndrome had at my health. Put yourself first while you can still benefit from caring for yourself now instead of becoming a remedial mess.
Wow, you def need good shoes and maybe a foot doctor. You prob know this but good YT videos on plantar fasciitis. A friend had a bad case and helped a lot by physical therapy and special insert (not expensive.)
You case would be different that the majority of people because you no only walk 20000 steps but you also stay standing most of your working hours AND can no were the most appropriate shoes
I got 20,000 steps today. I WFH and have an under the desk treadmill. I clocked 6.3 miles on it today, which is a new record for me. After work I went to the gym and besides lifting weights, I ran 3 miles. With grocery shopping and the rest of the steps in my day I think I hit 20,000 steps. But this isn’t something I can hit every day. It’s tough.
I have an English cocker spaniel and he gets a bit depressed if I don’t take him out on daily walks. Having him has definitely helped me push past pain and continue to be active especially during the tough times of my pre and post simultaneous bilateral total hip replacement in Nov’22. We walk up to one to two hours most days, taking different routes exploring our local area, and also driving to other locations. We are lucky to live in Australia’s bush capital as there are hundreds of walking paths and tracks to explore. This has been so beneficial for both my physical and mental health.
In italy we call it a passeggiata, to help digest and socialize a little after a meal. Walking, especially in a park or any calming place works wonders for your health and tranquility.
Sounds great. I love walking and do about almost an hr each evening but that only covers about 3 miles..or around 6000 steps! 20K steps would take over 3 hrs depending on your stride. That's the only drawback - not enough daylight hours if you have to work as well.
I think it’s not if you have to work, but when you have to work. Let’s just be realistic; the vast majority of adults in our culture have to work a full-time job and some of them more than that. Many of the years I was working, especially the second half when I actually was making enough money to save, I was working 10 hour days and some hours on the weekends as well. I didn’t handle the weekends very well I admit. I felt so exhausted that I just wanted to recuperate and I didn’t have much other connection in my life that would get me more active. But I would say that a lot of people are in a boat closer to mine then the boat of walking 20,000 steps a day.
May I ask what kind of job you have that you can take a dog for walks multiple times during the day? Have you ever actually counted your steps? But I’m glad you have a nice companion and a reason to walk.
I did 8-10.000 steps a day for about 4 years, every day - doing that in the countryside on soft forest dirt, was fine, but after moving to a city recently, I've developed a near chronic foot pain/injury. And to be clear, I'm using very good quality hiking shoes, So I'd definitely say walking is great - but can come with unfortunate costs. THough I will say I never particularly noticed any benefits compared to prior to this concious approach to getting those steps.
Great video and great presentation of the data. Having a person who personally walked this much and got her results is, of course, anecdotal, but it brings a personal touch to the data you later present. My own anecdotal experience is similar to Robin's. Like her, I have a running background. Like a lot of guys my age, it seems that I'm always battling to drop that 5 pounds which comes back so easily during the holidays or vacations. I have found that walking works better than any other activity to drop the weight- better than running, biking or swimming. One reason is that you can walk so much more in a given day than other physical activities. According to my phone, I'm averaging 17,800 steps/day over the past 6 months and its paid off for me. Also, I experience the other side benefits tha Robin describes.
We can see you Dr Nicholas!I also can see some of the point Robin has. Keep the collaboration open that there are few youtubers that can bring to the table what Robin show us.
I average 16000 steps a day across the year, plus weights. Plus martial arts. I’m 42, 225 pounds, 10% body fat, and would wipe the floor with my 22 year old self, and he was power lifter, big numbers, low miles. Walking is amazing for both your mental and physical health. I’ve sorted out many of my life’s big decisions on walks. I ran my second half marathon last week, but across all of this boasting on my behalf - the nucleus of truth is.. walking is incredible.
I don't think walking wears out shoes as fast as running. I also use running shoes to walk, but I buy a number of pairs when they're on sale and rotate them daily. You can get top rated shoes a year or two later at half the price or less. Sweat breaks down shoes so allowing them to dry out helps them last longer. This is also better for your feet and helps to avoid toe fungus. Finally if you're going to walk so much you really should do exercises for your hips, legs, ankles and feet. It actually doesn't take that long and will help prevent injuries. Primarily strengthening but also stretching those areas.
Great interview Nic! I upped my steps to 20k last year. I can’t always reach the mark but I aim for it. I can concur, anecdotally, that a cushy shoe makes the walking much easier on my knees and ankles, but I’d add that a shoe with a wider toe box has made a huge difference in reducing foot soreness.
we are talking about 2.5 to 3.5 hours of walking. for the majority of people that is not practical. it takes a long time and when you walk you pretty much can't do much else
Not entirely true, if you wfh you can have a treadmill, you can get up and hour early, you can go grocery shopping more often, clean, listen to an audiobook, and walk instead of sitting when mindlessly scrolling on your phone
On replacing shoes because the cushion is failing: I haven’t had this problem since I started wearing barefoot-style shoes because our bodies are made to walk a lot and padded footwear has given us modern health problems. I’m currently wearing Bearefoot brand but also have the originals, Vibram, but I bought them the regular size for my feet and barefoot shoes need to be a size larger since they allow your feet to spread out naturally.
Absolutely true what she says about walking after your last meal! The problem is you can only do it in the summer - I’ve just got back from my evening walk around the countryside from 7 pm till 10 pm - that’s just not possible in the winter.
About shoes... It's a good idea to have 2-3 pairs of shoes available for a walk. Using the same pair all the time wears them out sooner. Rotating them helps. Sweat, wet weather/terrain are factors. The uppers may become weaker, allowing for more play in the upper. Many high end shoes have breathable uppers that are great! But these can become surprisingly compromised faster over a short time without care and attention. Those same high end shoes can also have some of the best cushioning as well. Some shoes even have different versions of the same model shoe, one with a more malleable upper and another with a less malleable upper. Brooks Glycerin GTS 21 (Stealthfit vs non-Stealthfit), for one. This is actually my favorite shoe at the moment. Some very breathable uppers are easy to wear holes in the upper even, before the 300-500 miles are up. I've found the Glycerin to be immune from the hole situation. But I also found they require a break from daily wear. When a shoe is $160 a pair, it doesn't mean what everyone thinks it should. In the case of this particular shoe, the company may give a 90-day return policy but this is a relatively uncommon policy in my experience. I've seen ultramarathon shoes way more expensive than that, but they were built for technical trails and distance. The ultra runners change shoes during the same multi-day events.
When I do not walk in the afternoon at least 8 km I do not sleep well. Walking improves my sleep by 1 hour length (otherwise I wake up too early) and my deep sleep cycles are doubled in time. I also experienced that walking after eating has a very positive impact on my glucose tolerance.
I walk 2-3 times a week, roughly 6-10k steps. I wear a weighted vest and at a fairly brisk pace to get the heart rate up.. I'm male, and in my mid-60s. I've trimmed 2 inches from my waist and lost 5 lbs.
I wfh and just got a standing desk and treadmill. I went from being rather sloth like/sedentary to clearing a little over 8 miles/21K steps a day. That is just dedicating 9-11:30 ish and 4-5:30 ish. Not the entire workday. We will see what happens but I am hopeful.
Do you have any research on barefoot shoes? Ideally, not sponsored by shoe companies. It's proposed walking and exercising in barefoot shoes, which improves strength and stability
On sleep, morning walking will get the benefit of early natural light for circadian entrainment. 5 to 6 mile per day walker for last 15 years. Approx 4 million steps per year per oura.
The majority of running shoes are designed to accommodate a heel strike stride, BUT that is not how our feet functioned prior to heavily padded shoes. We used to run on the balls of our feet which gave our strides about an additional 6in/15cm of radius which delivers greater distance per stride so more efficient. ALSO more mechanically sound because it puts body weight over the strike point.
Is there any science behind “20,000 steps for better health?” If there is, I would like to hear about it. If there isn’t, why are we hearing about it? The only science I have seen was a meta analysis of 11 studies of steps and all-cause mortality, where the benefits leveled off at around 8800 steps per day. I personally average around 16000 steps per day, but I think expert opinion seems to say I would be more fit (if not “healthier”), if I did less aerobics and more strength training than the 2x 30 min intense strength training sessions I do (I’m a very healthy 75F).
For three years, I worked unloading trucks and I walked between 15 and 20,000 steps a day. And on top of that, a good amount of those steps involved pulling heavy things around with a pallet jack with crouching, bending and lifting. So it was more of a cross training scenario.
It’s interesting but like so many results from studies, etc., there’s a big difference between what is effective and what is sustainable. I do know that decades ago I read a book by covert Bailey, who was the author of a short series surrounding the idea of fit or fat. He had some outdated ideas, but one of the things he said was that if he was obese, he would figure out a work schedule that would accommodate his working up to walking four hours a day. That was not meant to be permanent. But he seemed to understand that lower intensity activity was certainly better for somebody who is that big and starting out and for fat burning. I don’t know if any of his later work included the advantages of some resistance work along the way.the only time I’m able to sustain numbers like this is when I’m a tourist in a new city.
While I recognise that walking is good for health, 20000 steps takes approximately four hours to complete… not many folks can dedicate four hours a day to walking. Life gets in the way of “living”.
If you eat -> walk -> sleep vs walk -> eat -> sleep you are likely eating your last meal earlier. Having your last meal earlier has been shown to be better from long observational studies on longevity.
My work and hobbies keep me averaging 40,000 steps a day, and I've noticed how important it is to create an active environment in our otherwise sedentary lives. Based on my experience, I'm curious about the concept of step distribution. If we aim for 20,000 steps daily, does it matter when and how we achieve them? In other words, do all steps hold the same value, or could some be considered "obsolete" in terms of health benefits? I've come across some research suggesting that step quality might be a factor. Some studies point towards short bursts of activity spread throughout the day being more metabolically beneficial than longer walks. Physionic, it would be fantastic to hear your thoughts on step distribution and its impact on health outcomes. Perhaps a future video could explore the science behind step quality and its influence on achieving optimal fitness. This would be valuable not just for high-steppers like myself, but also for people who are just starting to incorporate walking into their routines.
Could you do a video about barefoot shoes and their benefits? I wonder how good or bad walking long distances in them are compared to regular highly cushioned shoes…
I recently started walking after dinner for 10,000 steps. Noticed a significant difference in body weight. Losing more water weight, body fat and better sleep.
Since i had heart attack in 2021 , i take at least 15.000 steps evety day. Dont make too much change. It doesnt help to lose fat. Sometimes cortisol goes up and blood sugar gets high. Walking not doing too much change but i like walking.
2018 October I had a heart attack. Within a few days I had a stent and felt better than before it happened. I organized myself - footwear, planned route, etc - and started 8km walk and in a week increased to 10km daily. It took 2.5-3 months to notice meaningful fat loss, and that was just because my pants starting to slip down. Once it started it kept moving as long as I did. FF to 2019 fall and I caught early covid (living in Asia) and stopped me until 2022 when I started again at 5 then 8 then 12km over about 6 weeks evolution. So the journey for me was all successful, minding my meals a bit better but not weighing, counting or measuring (food or myself) until a scooter accident 3.5 months ago broke a few bones. I watch you videos quite regularly and am thrilled to see this topic today because I am busy getting ready to restart this next week or so. No steps or km counting yet, just walking until the healing aches start. I have the greatest gummy-semi-squishy shoes sitting right here waiting. Oh btw I am 71 yoa. Thanks for the motivation guys! Cheers.
@@Physionic first i have two stents. I dont smoke, i dont drink alcohol ever. İn hospital my blood sugar 450, hba1c was 13.5. First six months, i changed diet and no sugar, no bread, no fruits not at all. Blood sugar was around 125 hba1c was 6.5. Only moderate vegetable and meat in meals. I use only olive oil in cooking since then. First months i could walk around 3-4 km. I lost 25 kg. I eat 2 times, 16-8, sometimes only 1 time a day. After 3 years, now, everyday i walk between 15- 20 km. I didnt change anything in my diet but i gain 7 kg. Sometimes when i eat less, i get muscle and joint pains. Every 3 or 4 months i get my tests, usually they are stable. Sometimes my blood pressure get low and i have heartbeats. Sometimes sugar goes upto 150 and make me nervous. Everybody says walking bring the sugar lower. That doesnt happen to me. Sometimes Hba1c 6,2 lowest i see but, i dont know what happens after 3 months jump to 6.8, it goes down to 6.4 then it goes upto 7. Last 2 years like that. Maybe you may have some answer for that. By the way i like your work and i have good info from your videos. Thank you.
@@ahmuralSecond heart attack in 2021 literally killed me. Died 5 times. Induced coma for 4 days, intubated, complete kidney failure, placed on dialysis and then caught Covid. All fingertips amputated and almost half my left foot. Most would say my mostly carnivore diet is what caused the heart attacks. Thought and read a lot about this. Decided that the strength and endurance I developed on this diet is what saved me. In 2020 at the age of 72 I was able to walk 50 miles in one day. After heart attack was almost 6 weeks in hospital; 6 months before I could walk again unassisted because of foot amputation. Now I walk 5 miles a day except Sunday when I walk 10 miles nonstop in less than 3 hours. I still eat mostly carnivore, refuse to take a statin but do take my blood thinners and blood pressure medications. I have no angina, no shortness of breath, no edema and my kidneys are doing fine on my high protein, high salt diet. I was discharged with an ef of 39. They now say it is down to 25. I ask my cardiologist how is this possible?He doesn’t know and just says everyone is different.
Im walking 16.000 (just completed my masters and thus a ton of time on my hands) on average and I must say that I think 15k+ is excessive, unless you get this many steps through your job or natural movement you are simply wasting a ton of daily time walking around instead of biking, running or lifting weights. The health benefits of walking are already achieved around 7k if I recall correctly. Another aspect you didnt cover is the wear and tear of high volume low impact work. 20.000 steps is a lot of "work" for the body compared to what you are actually getting. I think rucking for 10k steps every day like you covered in a previous video is a much better option.
thanks for the video. I have a question. I walk an average of 15,000 steps daily on the treadmill barefoot. Tell me, does this have any physiological advantages over walking in shoes? The risk of injury, since it is a treadmill, is small
This makes a profound difference. Just read about what “cushiony” shoes do to your feet over time. Weak tendons and muscles, collapsed arches, knee problems… It took me 9 months to get my feet, ankles, and legs used to running barefoot. My stability is better, my running form is better, and muscles strains and joint aches are a thing of the past. Imagine how ludicrous it would be to walk around with a neck pillow supporting your head all day long, yet we do this do our feet every day without thinking twice about it. Stay barefoot, my friend.
As other commenters have said, 20,000 is 10 miles. I’ve been doing for almost a year, but yeah, it’s not so easy. A lot of shoes… and since most shoes are 150-200 dollars, it would become insane. I gave up on paying retail for shoes, and went full counterfeits, since I expatriated to a country with good counterfeits for $30 a pair. Keep in mind, 20% of the shoes will end up uncomfortable and unable to be returned, 20% will wear out prematurely or just stop functioning properly and even those will cost $120 a pop if retail??? Been buying ASICS and Saucony counterfeits mostly. I’ve gone through a LOT of shoes. I can’t imagine paying full retail prices. I imagine the financial burden alone would preclude vast majority from keeping this up if paying actual retail prices. And yeahs, have to make sure the shoes fit properly and feel good for you which means sale shoes are gonna be difficult to find and just looking for a bargain would consume hours. Global economy basically makes this impossible for most people imo. And then there’s shirts, caps, running belt, shorts, socks, all of which I’ve bought counterfeits which are 100% as good or better than pricey OGs, and basically every clothing I own is strictly for just walking or exercise so I don’t have to change just to go exercise which would make a mental barrier that would keep me from going out in the first place. I jog about 20-30% of the distance if I can to alleviate boredom and shorten time, but, at age 51, if I do more than 10,000 steps or 4-5 miles of jogging(not walking), I notice I always ALWAYS tend to get injured like clockwork. Doctors of Running YT commented how older runners seem to get Achilles problems often but they had no clue why. I had Morton’s neuroma(ball of foot nerve pain), tendonopathy or tendinitis I don’t know which is appropriate terminology but anyways back of my knee hurts like a B if I try to run even slightly over a slow jog, took 2 months to recoup from, and hip discomfort(will I end up with a steel hip in my 80’s??? Who knows.), have almost constant mid back pain though mild and recuperates easily after rest, and once badly sprained my left foot on a sidewalk crack which kept me out for 2 months. And then I do occasional dips and pull ups and squats and leg curls to not lose muscle mass and prevent injury. It seems tempting to think, it’s JUST walking, it’ll be easy, but in practice it gets involved and needs a serious amount of planning, financial investment, and scheduling. And ofc, a smart watch is recommended too, another $300 investment for an entry model Garmin or coros. I’m semi retired, and I keep 2 windows open for me to go walk, morning or late afternoon, have to schedule, and have to do a LOT of laundry since in subtropic climate with 90-95F(30-35C) most days. After 3 miles let alone 20 in 90F, I look like I was under a waterfall. I lose 3-4 pounds of water during the exercise even though I take a water break in the middle. And then there’s rain, and I take Collagen and creatine and taurine which I do feel like have benefited me, but maybe it’s psychosomatic who knows. But my point, 20,000 steps is NOT EASY and requires a huge amount of preparation and planning and money and will power. I started with 3 miles of jogging, then crept up to 5 then to 8, went to 10, then got injured(almost inevitable) and went back down to 7… keep in mind, 50 miles is about what average high school cross country athletes might do, and if you’re middle age or over and not a high schooler… ummm… yeah… and plan on physio or hospital bills on top, and my weight has moved almost nada. It’s not about weight loss ofc, rather not dying prematurely at least for me but, I’ve lost maybe 4-5 pounds in all that year. It makes me hungry still after 8 PM, and every day I tell myself to OMAD, yeah, most days it ain’t happening. But, if I come down to 10,000 or 5 miles a day and just fast for 3 days, I’d lose 4 pounds in just those 3 days from which I can keep maybe 3 pound off with minimal effort(I’ve tried it and did 3-4 times now and so I know walking is no way to lose weight - diet is), so, weight loss means DIET, walking ain’t gonna help much though it will help; walking barely helps. Anyways, 20,000 steps I imagine isn’t manageable or feasible for most people. 5000-10,000 much more easily manageable probably. One pro is I used to super intimidated just thinking 3-4 miles, but now laugh at 5 miles and don’t even feel like I did anything. According to Garmin, my activity level is top 1% for my age. TLDR; Sure walking is good and all, but it ain’t all that easy. Have to eat/toilet before leaving the house, get changed and ready which takes 30 minutes to an hour unless you want runner’s runs in the middle of the park, and god help you if you creatine load before the walk(pray for public toilets), if strictly walking, the activity alone realistically takes 2 hours, even with light sone 2 jogs mixed in, and then another hour to come home and shower, change, cool off, and that’s like 3 hours a day. And then you have to launder, launder, launder… and you end up sleeping more for even more hour/s…yeah… easier said than done. Just PSA. It really aggravates me that human global health is being kept hostage by shoe companies charging $150-$200 for shoes that cost 10-20$ to manufacture including shipping. I wonder what percentage goes to the bank accounts of PED up elite runners like kipchoge et al., at the cost of public health.
I don't like the term yapping, but this might be it. You could make use of paragraphs and be more concise. Just get last year's shoe on a discount, originals are far better quality and you won't have this problem, you reduce waste too.. I find New Balances and Asics to be really comfortable for running and walking
Walking every day can also help you maintain weight, partly because you are not eating or snacking while you walk. Stopping the habit of grazing was a biggie for me and probably is for most people.
Walking is walking. The only difference, if you do it barefoot, you will have thicker skin on your sole. I see no point in cushionedshoes for walking, since it is a low impact activity.
@@pavolhorvath7850 The lady said it was affecting her knees. Walking barefoot develops different muscles, I can remember running around barefoot a lot as a child, I must have preferred it. As I recollect I could run faster and climb trees easier.
the more, the better, but most of the benefits is reached by 10k a day. Above that the benefits really shrink. Above 15k it would be basically waste of time. For me, running for half hour feels more beneficial than walking for two hours.
when think about weight loss, and you are already a thin person, don't you have to consider the possibility that you may gain weight in the form muscles
I think most women would be more interested in you taking care of them financially as opposed to you walking 1000 miles. It is rumored that the guy in the song you're quoting spent all of his time walking . This caused him to lose his object of affection to a guy that could afford to give her the lifestyle she desired. Perhaps the lesson here is to just walk 7 miles a day and to spend the rest of the time making money to buy your girl a nice house, summer house, car, fancy vacations etc. , , Spending all of your time walking is probably not a good idea,
@@jackbuaer3828 Haha, do you have any amendments to your statement today? And I agree. Walking takes too much time. I have sedentary lifestyle and average 16k/steps month (a bit of running)
you should be afraid of knee wear if not walking. The joints, tendons and ligaments are only nurished by motion. Those who do running/jogging their whole life, have better knees than those who dont.
😂😂 if I walked half that per day I'm wiped out but I've hEDS and don't need to lose anything and believe it our not my visceral fat is quite low. Is my collagen "defect" actually a positive, us having to expend double the energy to keep our joints in place all day long than normal collagen folks. As Robin also said, my hypothesis is speculative. Plus we with Ehlers-Danlos syndrome typically look a decade or more younger than others our same age, could it because we have less advanced glycation end products? 🤷🏼♀️
I walk 30,000 a day for job.then come home to walk 2 more miles with my dog.i have hard time getting enough calories.trying to gain weight.I can't stop walking I've done it ever since pandemic it's changed my life be honest.Im a male still struggle to sleep.stopped caffeine.
i 45 and walk more av: 4.85 mil step a year i walk in barefoot shoes and i am chef sow know som thing about this. look in to training your feet for walking berafoot . youtub it good luck
This was promising: ruclips.net/video/z71aHZ4scMs/видео.html I think the key is duration in Zone 2 cardio. Fasted cardio also has had greater benefits than non-fasted cardio, particularly when in ketosis, personally.
Not very comfortable with this idea of speculating that the benefits which fail to appear in the studies _might actually_ be there -- only that the studies may not have been powered sufficiently. Of course this is true, but I doubt it is helpful. We count on your Physionic brand to deliver a Ph.D.-level of study analysis. Yet the presentation in this video rather reminds me of a desperate health huckster trying to convince us that resveratrol might have some benefit even though the seminal papers on that polyphenol have been shown to contain serious laboratory errors.
I think it’s a little extreme to compare resveratrol claims in cells and mice to the benefits of walking and to equate my work here as potential health hucksterism. Definitely a big leap, mk, especially considering going for a walk won’t cost you anything and might get you out to smell some fresh air - the horror!
Who knew walking could be dangerous if you don’t swap your shoes every month? I guess just living and breathing are risky too. “A little wasteful,” she says -sure, just a "little". And barefoot walking or wearing barefoot shoes? Absolutely terrible for your health. Oh, the horror! I guess we should all thank Nike for keeping us safe! If you don’t put Nikes on your baby, you must be a terrible parent. I can’t help but ridicule a subset of her conclusions. We weren’t born wearing Nikes, so why do we suddenly need cushioned, heel-elevated shoes?
IIRC, the studies showed that barefoot shoes simply shift the injury risk. Not reduce it. I do beach runs in barefoot shoes. Also runs on grassy fields. I love my barefoot shoes. But on pavement I run in cushioned shoes. My intervals and races I do in carbon plated shoes.
@@Hendrixski there many running barefoot shoes with additional cushion. And you not right about injury - if feet prepared risk is lower especially for knees. Also "running" shoes changing mechanics of run - grounding on heels instead of toes and out feet is not designed for that. I can't just resist stupidity of narrow toe box.
I had quadruple by-pass surgery 4.5 weeks ago. I walk for an hour+ every morning. The pleasure of walking thru the local parks and forests cannot be overstated. I'm banking on better health.
Good for you! The real challenge is to keep your new walking habit going for a year or longer. I’ve seen that many people often achieve big short term improvements in their exercise and diet after heart surgery, but sadly it’s too rare that people manage to achieve long term improvements in their habits that continue for at least a year and longer. Stay strong and keep it moving. Eating a whole food plant based diet will also help heal your heart too. Dr.Ornish has proven that in his research. Keep going! Good luck!
@@catlyn777 Thanks for the kind words. And not to worry, I started walking during the pandemic and never really stopped. And I've got the diet covered. Thanks again!
@@janmccann8081 Always good to hear success stories. Despite some negatives surrounding the current world we're living in it's also awesome to be able to take advantage of modern advancements. I had the by-pass less than 3 months ago and already I have clearance to go back to work 2 days a week(construction but no heavy lifting allowed) I think the walking and cycling has really helped the recovery.
*1 NOTE, 0 AMENDMENTS.*
*Note:* Some people seem rather upset by this 20,000 step number and are translating this information as if this is a hard rule for you - it is not. *As was mentioned in the video, you should do what you can when you can* - the big picture is 'walking is healthy in several ways', not 'you must walk 20,000 steps for health'. However, many people in the comments are sharing their experiences of how they walk 20,000 or even more, so if you feel it's impossible, but would like to try, consider engaging with those that are making it happen - comment under their posts. Personally, I do not achieve 20,000 steps per day, and I don't sweat it (literally and figuratively) one bit - join me in not sweating every detail. 😛
No Amendments, currently.
If you're able to do a follow up video on the difference in benefits between 10K,12K 20K.as the 10K recommendation has been touted as the target for a while. Does the rate of increase in benefits become smaller the more you surpassing 10K steps. Thanks!
Hey Nic, thanks for having me and creating such a fun, informative video from our conversation! Love all the stats points.
I’d also like to chime in that I don’t sweat my steps on a daily basis either. :) This was a specific 30-day challenge I did; my annual average is around 18k-still a lot because I really love walking, but every day is different.
The bigger picture for me is just creating a habit of walking and incorporating it into my lifestyle.
For those wondering how I’m able to walk so much in a day: I have a walking desk (so I walk and work) and I also do a morning and evening walks.
Happy stepping! 👟👟👟✨
x
Robin
Loved having you on, as usual, Robin. :)
Wonderful perspective on walking - I appreciate it. I didn’t even think of the walking in place by a desk. I may have to look into that, myself.
Thanks, Robin!
@@TheScienceofSelfCare why would You torture Yourself like this? my God(!), if there is 1 place where I *must* feel comfortable during my wakeful hrs, it's at my desk. regards.
@@wolfrahmphosphoros5808hey 👋Thanks for sharing your thoughts! I actually LOVE walking and working. It’s far from torture: I can think more clearly and work for longer.
*my version of torture is having to sit still for hours on end ;)
We’re all different and will have different preferences for how we like to work and move our bodies. This just happens to be my preferred routine. ✨
x
Robin
After my pregnancy, being a broke single mom, eating like crap, I had ballooned up to a very unhealthy and uncomfortable 220lbs. I started walking. At least 5mi a day, longer on weekends. I dropped about half my weight and could go backpacking again. Walking works, it just takes time
Congratulations on all your hard work
That’s cool! But 5 miles a day is not 20,000 steps. However, in our culture, that’s doing better than probably 95% of people and if you can be consistent at it for the next 40 years, your senior citizen self is going to be grateful.
It's better to have intervals. Sit for a few minutes and then resume walking. That's to avoid damaging your knees.
I have been a bellman in central Manhattan for 8 years. I walk a mile and a half each way from the station. Then I stand on concrete and walk and do stairs. My phone which is on charge for an hour at work still registers 20,000 steps a day. It is NOT good for me. I have Achilles tendinitis on one foot. Various bouts of plantar issues and I’ve increased my shoe size nearly two in this time.
All in all. What you walk on and when and how you walk is vitaly important as is nutrition (as it’s very easy to sugar fuel this entire day. While it works, it obviously causes inflammation and other issues. )
I’m betting you have a lot of repetitive movements/series of movements. And I agree with the statement r.e. your fuel of expedience and its consequences. 8 years of this and counting will probably result in permanent/chronic issues down the road. I am an example of this. Worked a very physically demanding job that was also high stress 60+ hours a week for decades. Food was more a matter of fuel for convenience so as to minimally interfere with my work while propping up my energy and endurance. Workload got heavier with time. Now that I’m retired (after several ortho procedures/replacements) I’m playing catch up with my health - probably will be chasing it to my grave. My overall health has vastly improved but certain things continue to nag me, particularly in the areas of mobility and vascular health. Pretty sure the tag team of over exertion and the consequences of metabolic syndrome had at my health. Put yourself first while you can still benefit from caring for yourself now instead of becoming a remedial mess.
Wow, you def need good shoes and maybe a foot doctor. You prob know this but good YT videos on plantar fasciitis. A friend had a bad case and helped a lot by physical therapy and special insert (not expensive.)
You case would be different that the majority of people because you no only walk 20000 steps but you also stay standing most of your working hours AND can no were the most appropriate shoes
@@beautymore9386not to mention it's all on concrete which is terrible on the knees.
I got 20,000 steps today. I WFH and have an under the desk treadmill. I clocked 6.3 miles on it today, which is a new record for me. After work I went to the gym and besides lifting weights, I ran 3 miles. With grocery shopping and the rest of the steps in my day I think I hit 20,000 steps. But this isn’t something I can hit every day. It’s tough.
I have an English cocker spaniel and he gets a bit depressed if I don’t take him out on daily walks. Having him has definitely helped me push past pain and continue to be active especially during the tough times of my pre and post simultaneous bilateral total hip replacement in Nov’22. We walk up to one to two hours most days, taking different routes exploring our local area, and also driving to other locations. We are lucky to live in Australia’s bush capital as there are hundreds of walking paths and tracks to explore. This has been so beneficial for both my physical and mental health.
I walked 20k + at Disney World for a week and, despite wanting to sleep forever while simultaneously clawing my eyeballs out, I feel fantastic.
I stopped the video and went right out for a walk. 🙃
In italy we call it a passeggiata, to help digest and socialize a little after a meal. Walking, especially in a park or any calming place works wonders for your health and tranquility.
Sounds great. I love walking and do about almost an hr each evening but that only covers about 3 miles..or around 6000 steps! 20K steps would take over 3 hrs depending on your stride. That's the only drawback - not enough daylight hours if you have to work as well.
I think it’s not if you have to work, but when you have to work. Let’s just be realistic; the vast majority of adults in our culture have to work a full-time job and some of them more than that. Many of the years I was working, especially the second half when I actually was making enough money to save, I was working 10 hour days and some hours on the weekends as well. I didn’t handle the weekends very well I admit. I felt so exhausted that I just wanted to recuperate and I didn’t have much other connection in my life that would get me more active. But I would say that a lot of people are in a boat closer to mine then the boat of walking 20,000 steps a day.
This is why you have a dog! You get to go on a lot of long walks every day! 😊
May I ask what kind of job you have that you can take a dog for walks multiple times during the day? Have you ever actually counted your steps? But I’m glad you have a nice companion and a reason to walk.
I did 8-10.000 steps a day for about 4 years, every day - doing that in the countryside on soft forest dirt, was fine, but after moving to a city recently, I've developed a near chronic foot pain/injury. And to be clear, I'm using very good quality hiking shoes, So I'd definitely say walking is great - but can come with unfortunate costs.
THough I will say I never particularly noticed any benefits compared to prior to this concious approach to getting those steps.
Great video and great presentation of the data. Having a person who personally walked this much and got her results is, of course, anecdotal, but it brings a personal touch to the data you later present.
My own anecdotal experience is similar to Robin's. Like her, I have a running background. Like a lot of guys my age, it seems that I'm always battling to drop that 5 pounds which comes back so easily during the holidays or vacations. I have found that walking works better than any other activity to drop the weight- better than running, biking or swimming. One reason is that you can walk so much more in a given day than other physical activities. According to my phone, I'm averaging 17,800 steps/day over the past 6 months and its paid off for me. Also, I experience the other side benefits tha Robin describes.
We can see you Dr Nicholas!I also can see some of the point Robin has. Keep the collaboration open that there are few youtubers that can bring to the table what Robin show us.
I average 16000 steps a day across the year, plus weights. Plus martial arts. I’m 42, 225 pounds, 10% body fat, and would wipe the floor with my 22 year old self, and he was power lifter, big numbers, low miles. Walking is amazing for both your mental and physical health. I’ve sorted out many of my life’s big decisions on walks. I ran my second half marathon last week, but across all of this boasting on my behalf - the nucleus of truth is.. walking is incredible.
I don't think walking wears out shoes as fast as running. I also use running shoes to walk, but I buy a number of pairs when they're on sale and rotate them daily. You can get top rated shoes a year or two later at half the price or less.
Sweat breaks down shoes so allowing them to dry out helps them last longer. This is also better for your feet and helps to avoid toe fungus.
Finally if you're going to walk so much you really should do exercises for your hips, legs, ankles and feet. It actually doesn't take that long and will help prevent injuries. Primarily strengthening but also stretching those areas.
Great interview Nic! I upped my steps to 20k last year. I can’t always reach the mark but I aim for it. I can concur, anecdotally, that a cushy shoe makes the walking much easier on my knees and ankles, but I’d add that a shoe with a wider toe box has made a huge difference in reducing foot soreness.
Great going :)
we are talking about 2.5 to 3.5 hours of walking. for the majority of people that is not practical. it takes a long time and when you walk you pretty much can't do much else
You can do a lot of thinking. That can be quite valuable if the rest of your time is occupied with busyness.
Get up an hour earlier…free extra time
That is true.
Everyday, yeah that can be tough. But somehow people find that amount of time every day to stare at a screen (in addition to work screen time).
Not entirely true, if you wfh you can have a treadmill, you can get up and hour early, you can go grocery shopping more often, clean, listen to an audiobook, and walk instead of sitting when mindlessly scrolling on your phone
On replacing shoes because the cushion is failing: I haven’t had this problem since I started wearing barefoot-style shoes because our bodies are made to walk a lot and padded footwear has given us modern health problems. I’m currently wearing Bearefoot brand but also have the originals, Vibram, but I bought them the regular size for my feet and barefoot shoes need to be a size larger since they allow your feet to spread out naturally.
Absolutely true what she says about walking after your last meal! The problem is you can only do it in the summer - I’ve just got back from my evening walk around the countryside from 7 pm till 10 pm - that’s just not possible in the winter.
Just checked... My daily average over the past year is 15,511 steps and 18,286 over the past month. 🔥🔥🔥
Awesome!
What kind of work do you do? How do you prepare meals for your family and put the kids to bed and all that other stuff?
About shoes...
It's a good idea to have 2-3 pairs of shoes available for a walk.
Using the same pair all the time wears them out sooner.
Rotating them helps.
Sweat, wet weather/terrain are factors.
The uppers may become weaker, allowing for more play in the upper.
Many high end shoes have breathable uppers that are great!
But these can become surprisingly compromised faster over a short time without care and attention.
Those same high end shoes can also have some of the best cushioning as well.
Some shoes even have different versions of the same model shoe, one with a more malleable upper and another with a less malleable upper.
Brooks Glycerin GTS 21 (Stealthfit vs non-Stealthfit), for one.
This is actually my favorite shoe at the moment.
Some very breathable uppers are easy to wear holes in the upper even, before the 300-500 miles are up.
I've found the Glycerin to be immune from the hole situation.
But I also found they require a break from daily wear.
When a shoe is $160 a pair, it doesn't mean what everyone thinks it should.
In the case of this particular shoe, the company may give a 90-day return policy but this is a relatively uncommon policy in my experience.
I've seen ultramarathon shoes way more expensive than that, but they were built for technical trails and distance.
The ultra runners change shoes during the same multi-day events.
When I do not walk in the afternoon at least 8 km I do not sleep well. Walking improves my sleep by 1 hour length (otherwise I wake up too early) and my deep sleep cycles are doubled in time. I also experienced that walking after eating has a very positive impact on my glucose tolerance.
I walk 2-3 times a week, roughly 6-10k steps. I wear a weighted vest and at a fairly brisk pace to get the heart rate up.. I'm male, and in my mid-60s. I've trimmed 2 inches from my waist and lost 5 lbs.
Excellent ! Good job
I wfh and just got a standing desk and treadmill. I went from being rather sloth like/sedentary to clearing a little over 8 miles/21K steps a day. That is just dedicating 9-11:30 ish and 4-5:30 ish. Not the entire workday. We will see what happens but I am hopeful.
If I can get 10k in I'm lucky. I hike in the mountains. Best hiking shoe is Hoka with a Walk Hero orthodic. Best walking shoe is Nike Miler React
Do you have any research on barefoot shoes? Ideally, not sponsored by shoe companies.
It's proposed walking and exercising in barefoot shoes, which improves strength and stability
On sleep, morning walking will get the benefit of early natural light for circadian entrainment. 5 to 6 mile per day walker for last 15 years. Approx 4 million steps per year per oura.
The majority of running shoes are designed to accommodate a heel strike stride, BUT that is not how our feet functioned prior to heavily padded shoes. We used to run on the balls of our feet which gave our strides about an additional 6in/15cm of radius which delivers greater distance per stride so more efficient. ALSO more mechanically sound because it puts body weight over the strike point.
Is there any science behind “20,000 steps for better health?” If there is, I would like to hear about it. If there isn’t, why are we hearing about it?
The only science I have seen was a meta analysis of 11 studies of steps and all-cause mortality, where the benefits leveled off at around 8800 steps per day. I personally average around 16000 steps per day, but I think expert opinion seems to say I would be more fit (if not “healthier”), if I did less aerobics and more strength training than the 2x 30 min intense strength training sessions I do (I’m a very healthy 75F).
For three years, I worked unloading trucks and I walked between 15 and 20,000 steps a day. And on top of that, a good amount of those steps involved pulling heavy things around with a pallet jack with crouching, bending and lifting. So it was more of a cross training scenario.
Standing desk + Treadmill do wonders ❤
Also, the advantage for heart health seems to be a huge plus
Does something for a a month. Speaks as an authority. Sounds about right for these times.
Do you think beyond 20k steps up to 30k plus the calorie expenditure becomes less due to the constrained energy model?
It’s interesting but like so many results from studies, etc., there’s a big difference between what is effective and what is sustainable. I do know that decades ago I read a book by covert Bailey, who was the author of a short series surrounding the idea of fit or fat. He had some outdated ideas, but one of the things he said was that if he was obese, he would figure out a work schedule that would accommodate his working up to walking four hours a day. That was not meant to be permanent. But he seemed to understand that lower intensity activity was certainly better for somebody who is that big and starting out and for fat burning. I don’t know if any of his later work included the advantages of some resistance work along the way.the only time I’m able to sustain numbers like this is when I’m a tourist in a new city.
Good to see you again "Doc" you scared me last week
While I recognise that walking is good for health, 20000 steps takes approximately four hours to complete… not many folks can dedicate four hours a day to walking. Life gets in the way of “living”.
I suggest you wear trailrunning shoes. I do around 20k steps a day, you can replace them every 6 months or even less often.
If you eat -> walk -> sleep vs walk -> eat -> sleep you are likely eating your last meal earlier. Having your last meal earlier has been shown to be better from long observational studies on longevity.
Would you one day cover the Nordic walking?
My work and hobbies keep me averaging 40,000 steps a day, and I've noticed how important it is to create an active environment in our otherwise sedentary lives.
Based on my experience, I'm curious about the concept of step distribution. If we aim for 20,000 steps daily, does it matter when and how we achieve them? In other words, do all steps hold the same value, or could some be considered "obsolete" in terms of health benefits?
I've come across some research suggesting that step quality might be a factor. Some studies point towards short bursts of activity spread throughout the day being more metabolically beneficial than longer walks.
Physionic, it would be fantastic to hear your thoughts on step distribution and its impact on health outcomes. Perhaps a future video could explore the science behind step quality and its influence on achieving optimal fitness. This would be valuable not just for high-steppers like myself, but also for people who are just starting to incorporate walking into their routines.
I walk around 4500 kms (2800mi) per year. That's makes a big difference. I also do weight training 2 to 3 times per week.
What about accumulating 20k steps in one session of walking as opposed to accumulating 20k steps intermittently throughout the day?
Either way works
Could you do a video about barefoot shoes and their benefits? I wonder how good or bad walking long distances in them are compared to regular highly cushioned shoes…
No benefits of barefoot shoes whatsoever.
If i walk after last meal, I get hungry again and *no way* I will fall asleep if hungry.
I recently started walking after dinner for 10,000 steps. Noticed a significant difference in body weight. Losing more water weight, body fat and better sleep.
Great work
Since i had heart attack in 2021 , i take at least 15.000 steps evety day. Dont make too much change. It doesnt help to lose fat. Sometimes cortisol goes up and blood sugar gets high. Walking not doing too much change but i like walking.
How have you been feeling?
What do you mean by "don't make too much change". Walking didn't make much of a change for you, or?
2018 October I had a heart attack. Within a few days I had a stent and felt better than before it happened. I organized myself - footwear, planned route, etc - and started 8km walk and in a week increased to 10km daily. It took 2.5-3 months to notice meaningful fat loss, and that was just because my pants starting to slip down. Once it started it kept moving as long as I did. FF to 2019 fall and I caught early covid (living in Asia) and stopped me until 2022 when I started again at 5 then 8 then 12km over about 6 weeks evolution. So the journey for me was all successful, minding my meals a bit better but not weighing, counting or measuring (food or myself) until a scooter accident 3.5 months ago broke a few bones. I watch you videos quite regularly and am thrilled to see this topic today because I am busy getting ready to restart this next week or so. No steps or km counting yet, just walking until the healing aches start. I have the greatest gummy-semi-squishy shoes sitting right here waiting. Oh btw I am 71 yoa. Thanks for the motivation guys! Cheers.
@@Physionic first i have two stents. I dont smoke, i dont drink alcohol ever. İn hospital my blood sugar 450, hba1c was 13.5. First six months, i changed diet and no sugar, no bread, no fruits not at all. Blood sugar was around 125 hba1c was 6.5. Only moderate vegetable and meat in meals. I use only olive oil in cooking since then. First months i could walk around 3-4 km. I lost 25 kg. I eat 2 times, 16-8, sometimes only 1 time a day. After 3 years, now, everyday i walk between 15- 20 km. I didnt change anything in my diet but i gain 7 kg. Sometimes when i eat less, i get muscle and joint pains. Every 3 or 4 months i get my tests, usually they are stable. Sometimes my blood pressure get low and i have heartbeats. Sometimes sugar goes upto 150 and make me nervous. Everybody says walking bring the sugar lower. That doesnt happen to me. Sometimes Hba1c 6,2 lowest i see but, i dont know what happens after 3 months jump to 6.8, it goes down to 6.4 then it goes upto 7. Last 2 years like that. Maybe you may have some answer for that. By the way i like your work and i have good info from your videos. Thank you.
@@ahmuralSecond heart attack in 2021 literally killed me. Died 5 times. Induced coma for 4 days, intubated, complete kidney failure, placed on dialysis and then caught Covid. All fingertips amputated and almost half my left foot. Most would say my mostly carnivore diet is what caused the heart attacks. Thought and read a lot about this. Decided that the strength and endurance I developed on this diet is what saved me. In 2020 at the age of 72 I was able to walk 50 miles in one day. After heart attack was almost 6 weeks in hospital; 6 months before I could walk again unassisted because of foot amputation. Now I walk 5 miles a day except Sunday when I walk 10 miles nonstop in less than 3 hours. I still eat mostly carnivore, refuse to take a statin but do take my blood thinners and blood pressure medications. I have no angina, no shortness of breath, no edema and my kidneys are doing fine on my high protein, high salt diet. I was discharged with an ef of 39. They now say it is down to 25. I ask my cardiologist how is this possible?He doesn’t know and just says everyone is different.
Im walking 16.000 (just completed my masters and thus a ton of time on my hands) on average and I must say that I think 15k+ is excessive, unless you get this many steps through your job or natural movement you are simply wasting a ton of daily time walking around instead of biking, running or lifting weights. The health benefits of walking are already achieved around 7k if I recall correctly.
Another aspect you didnt cover is the wear and tear of high volume low impact work. 20.000 steps is a lot of "work" for the body compared to what you are actually getting.
I think rucking for 10k steps every day like you covered in a previous video is a much better option.
Congratulations on your degree and your walking, Bjorn.
thanks for the video. I have a question. I walk an average of 15,000 steps daily on the treadmill barefoot. Tell me, does this have any physiological advantages over walking in shoes? The risk of injury, since it is a treadmill, is small
Unlikely, but don’t let that dissuade you in any way
This makes a profound difference. Just read about what “cushiony” shoes do to your feet over time. Weak tendons and muscles, collapsed arches, knee problems…
It took me 9 months to get my feet, ankles, and legs used to running barefoot. My stability is better, my running form is better, and muscles strains and joint aches are a thing of the past.
Imagine how ludicrous it would be to walk around with a neck pillow supporting your head all day long, yet we do this do our feet every day without thinking twice about it.
Stay barefoot, my friend.
Thanks for information. Very grateful
As other commenters have said, 20,000 is 10 miles. I’ve been doing for almost a year, but yeah, it’s not so easy. A lot of shoes… and since most shoes are 150-200 dollars, it would become insane. I gave up on paying retail for shoes, and went full counterfeits, since I expatriated to a country with good counterfeits for $30 a pair. Keep in mind, 20% of the shoes will end up uncomfortable and unable to be returned, 20% will wear out prematurely or just stop functioning properly and even those will cost $120 a pop if retail??? Been buying ASICS and Saucony counterfeits mostly. I’ve gone through a LOT of shoes. I can’t imagine paying full retail prices. I imagine the financial burden alone would preclude vast majority from keeping this up if paying actual retail prices. And yeahs, have to make sure the shoes fit properly and feel good for you which means sale shoes are gonna be difficult to find and just looking for a bargain would consume hours. Global economy basically makes this impossible for most people imo. And then there’s shirts, caps, running belt, shorts, socks, all of which I’ve bought counterfeits which are 100% as good or better than pricey OGs, and basically every clothing I own is strictly for just walking or exercise so I don’t have to change just to go exercise which would make a mental barrier that would keep me from going out in the first place. I jog about 20-30% of the distance if I can to alleviate boredom and shorten time, but, at age 51, if I do more than 10,000 steps or 4-5 miles of jogging(not walking), I notice I always ALWAYS tend to get injured like clockwork. Doctors of Running YT commented how older runners seem to get Achilles problems often but they had no clue why. I had Morton’s neuroma(ball of foot nerve pain), tendonopathy or tendinitis I don’t know which is appropriate terminology but anyways back of my knee hurts like a B if I try to run even slightly over a slow jog, took 2 months to recoup from, and hip discomfort(will I end up with a steel hip in my 80’s??? Who knows.), have almost constant mid back pain though mild and recuperates easily after rest, and once badly sprained my left foot on a sidewalk crack which kept me out for 2 months. And then I do occasional dips and pull ups and squats and leg curls to not lose muscle mass and prevent injury. It seems tempting to think, it’s JUST walking, it’ll be easy, but in practice it gets involved and needs a serious amount of planning, financial investment, and scheduling. And ofc, a smart watch is recommended too, another $300 investment for an entry model Garmin or coros. I’m semi retired, and I keep 2 windows open for me to go walk, morning or late afternoon, have to schedule, and have to do a LOT of laundry since in subtropic climate with 90-95F(30-35C) most days. After 3 miles let alone 20 in 90F, I look like I was under a waterfall. I lose 3-4 pounds of water during the exercise even though I take a water break in the middle. And then there’s rain, and I take Collagen and creatine and taurine which I do feel like have benefited me, but maybe it’s psychosomatic who knows. But my point, 20,000 steps is NOT EASY and requires a huge amount of preparation and planning and money and will power. I started with 3 miles of jogging, then crept up to 5 then to 8, went to 10, then got injured(almost inevitable) and went back down to 7… keep in mind, 50 miles is about what average high school cross country athletes might do, and if you’re middle age or over and not a high schooler… ummm… yeah… and plan on physio or hospital bills on top, and my weight has moved almost nada. It’s not about weight loss ofc, rather not dying prematurely at least for me but, I’ve lost maybe 4-5 pounds in all that year. It makes me hungry still after 8 PM, and every day I tell myself to OMAD, yeah, most days it ain’t happening. But, if I come down to 10,000 or 5 miles a day and just fast for 3 days, I’d lose 4 pounds in just those 3 days from which I can keep maybe 3 pound off with minimal effort(I’ve tried it and did 3-4 times now and so I know walking is no way to lose weight - diet is), so, weight loss means DIET, walking ain’t gonna help much though it will help; walking barely helps. Anyways, 20,000 steps I imagine isn’t manageable or feasible for most people. 5000-10,000 much more easily manageable probably. One pro is I used to super intimidated just thinking 3-4 miles, but now laugh at 5 miles and don’t even feel like I did anything. According to Garmin, my activity level is top 1% for my age. TLDR; Sure walking is good and all, but it ain’t all that easy. Have to eat/toilet before leaving the house, get changed and ready which takes 30 minutes to an hour unless you want runner’s runs in the middle of the park, and god help you if you creatine load before the walk(pray for public toilets), if strictly walking, the activity alone realistically takes 2 hours, even with light sone 2 jogs mixed in, and then another hour to come home and shower, change, cool off, and that’s like 3 hours a day. And then you have to launder, launder, launder… and you end up sleeping more for even more hour/s…yeah… easier said than done. Just PSA. It really aggravates me that human global health is being kept hostage by shoe companies charging $150-$200 for shoes that cost 10-20$ to manufacture including shipping. I wonder what percentage goes to the bank accounts of PED up elite runners like kipchoge et al., at the cost of public health.
I don't like the term yapping, but this might be it. You could make use of paragraphs and be more concise.
Just get last year's shoe on a discount, originals are far better quality and you won't have this problem, you reduce waste too.. I find New Balances and Asics to be really comfortable for running and walking
Walking every day can also help you maintain weight, partly because you are not eating or snacking while you walk. Stopping the habit of grazing was a biggie for me and probably is for most people.
Great point.
I walked 15 plus miles yesterday 24 hours into a fast.Hydrated with green tea and electrolytes.Could I have had some fat loss?
I love these Robin colabs. More please.
I used to walk 20k a day and then I got Peroneal tendinitis and haven’t been able to hardly walk 5k a day. It ain’t worth it.
that's natures way of weeding out the weak
What about barefooted walking?
Walking is walking. The only difference, if you do it barefoot, you will have thicker skin on your sole. I see no point in cushionedshoes for walking, since it is a low impact activity.
@@pavolhorvath7850
The lady said it was affecting her knees.
Walking barefoot develops different muscles, I can remember running around barefoot a lot as a child, I must have preferred it.
As I recollect I could run faster and climb trees easier.
my cousin Marco spent his childhood summers barefoot, shirtless and in torn jeans. we called him Baby Hulk.
what is the average distance walked in a 20000 step walk. I don't want to count my steps . There are mary other things to experience while walking
If you use Strava, Strava can track shoe mileage for you.
Very good info.
You two make a great couple ❤.
I was thinking the same thing!!
Hi Doc, Ive been trying to find more info on Diamine oxidase (DAO). Is it worth it? I have autoimmune issues with histamine release.
Is there an optimum number of steps each day for improved health?
the more, the better, but most of the benefits is reached by 10k a day. Above that the benefits really shrink. Above 15k it would be basically waste of time. For me, running for half hour feels more beneficial than walking for two hours.
According to this study on all-cause mortality the benefits drop off beyond 8800 steps: pubmed.ncbi.nlm.nih.gov/37676198/
when think about weight loss, and you are already a thin person, don't you have to consider the possibility that you may gain weight in the form muscles
20000 steps takes about 4 hours. That's kinda discouraging. It definitely will cause fat loss, it's a matter of heart rate increase.
I average 8-10K in addition to my training program.
The biggest issue with walking is the time cost required. Everything has it's sacrifice.
You need to marry this girl, Nic
Definitely not necessary
That's not how it works.
There does seem to be a bit of chemistry happening
@@goranmiljus2664 I think Nic is just a charismatic guy
I would walk 500 miles and I would walk 500 more! Robin is spectacularly beautiful, Nic could be the third twin of The Proclaimers.
I think most women would be more interested in you taking care of them financially as opposed to you walking 1000 miles. It is rumored that the guy in the song you're quoting spent all of his time walking . This caused him to lose his object of affection to a guy that could afford to give her the lifestyle she desired. Perhaps the lesson here is to just walk 7 miles a day and to spend the rest of the time making money to buy your girl a nice house, summer house, car, fancy vacations etc. , , Spending all of your time walking is probably not a good idea,
@@jackbuaer3828 Haha, do you have any amendments to your statement today? And I agree. Walking takes too much time. I have sedentary lifestyle and average 16k/steps month (a bit of running)
20k steps is what...about 10 miles?
That does seem a bit much to do every day. I'd be worried about wear and tear on my knees (and I'm a thin guy).
you should be afraid of knee wear if not walking. The joints, tendons and ligaments are only nurished by motion. Those who do running/jogging their whole life, have better knees than those who dont.
I work at Amazon and shit I waaaaallllkkkk a lot
😂😂 if I walked half that per day I'm wiped out but I've hEDS and don't need to lose anything and believe it our not my visceral fat is quite low. Is my collagen "defect" actually a positive, us having to expend double the energy to keep our joints in place all day long than normal collagen folks. As Robin also said, my hypothesis is speculative. Plus we with Ehlers-Danlos syndrome typically look a decade or more younger than others our same age, could it because we have less advanced glycation end products? 🤷🏼♀️
I walk about 100K steps a week and run 20-30km per week. When I replace my running with more walking I gain weight and my VO2max drops
Wow - that's dedication.
@@Physionic I have it the same. Walking is meaningless if you can run. Walking as an cardio/endurance activity is only for impaired people.
Who’s got time for that?
20k steps is about my average without even trying. But then again, i am not American. Cheap sandals are fine.
What about barefoot shoes?
Awww did you guys hook up?? Good onya mate! She’s cutie and a keeper!
I walk 30,000 a day for job.then come home to walk 2 more miles with my dog.i have hard time getting enough calories.trying to gain weight.I can't stop walking I've done it ever since pandemic it's changed my life be honest.Im a male still struggle to sleep.stopped caffeine.
Maybe you need to try stretching, a dark and cool room, a 3 hour gap between the last meal and sleep time, eat more food.
you dont need to gain weight. only healthy weight is muscle weight and with muscles is't "use it or lose it".
@@ciri51 I will try that.
@pavolhorvath7850 agree trying to add more protein and carbs.
due to work my average is 30 - 35 k stepa per day... that means i sould by a new pair of shoes three times per month.
good shoes (like HOKA) would easily last for 1000 km of running. that would be at least 2000 km of walking.
Walking and tanning also....
Robin lost all credibility when claiming frequent shoe buying was a downside.
i 45 and walk more av: 4.85 mil step a year i walk in barefoot shoes and i am chef sow know som thing about this. look in to training your feet for walking berafoot . youtub it good luck
I've seen this before.. a Repeat??
20k steps a day for years will destroy your joints. It's too much
🥰
This was promising: ruclips.net/video/z71aHZ4scMs/видео.html
I think the key is duration in Zone 2 cardio. Fasted cardio also has had greater benefits than non-fasted cardio, particularly when in ketosis, personally.
Hearing what people feel like they experience is pretty much the opposite of why the channel appeals to me.
You telling me you need to walk 9 miles a day not gona happen
Can you timestamp where I said you had to do it? As a matter of fact, I believe we said you should do what you can.
20,000 steps/day * 2ft/step * 1mi/5280ft * 1hr/2.8mi = walking 2.7 hr/day to cover 7.58 miles. Hmmmmm.
Barefoot shoes are healthier!
Really? A young person health benefits of walking... How about 60-65 y old?
2 videos in a row about gorgeous women ;) fishing with your new phd?
Women probably had improved sleep because they may sleep more poorly.
Sleeping alone helps with poor improve poor sleep.
Not very comfortable with this idea of speculating that the benefits which fail to appear in the studies _might actually_ be there -- only that the studies may not have been powered sufficiently.
Of course this is true, but I doubt it is helpful. We count on your Physionic brand to deliver a Ph.D.-level of study analysis. Yet the presentation in this video rather reminds me of a desperate health huckster trying to convince us that resveratrol might have some benefit even though the seminal papers on that polyphenol have been shown to contain serious laboratory errors.
I think it’s a little extreme to compare resveratrol claims in cells and mice to the benefits of walking and to equate my work here as potential health hucksterism. Definitely a big leap, mk, especially considering going for a walk won’t cost you anything and might get you out to smell some fresh air - the horror!
Who knew walking could be dangerous if you don’t swap your shoes every month? I guess just living and breathing are risky too. “A little wasteful,” she says -sure, just a "little".
And barefoot walking or wearing barefoot shoes? Absolutely terrible for your health.
Oh, the horror!
I guess we should all thank Nike for keeping us safe! If you don’t put Nikes on your baby, you must be a terrible parent.
I can’t help but ridicule a subset of her conclusions. We weren’t born wearing Nikes, so why do we suddenly need cushioned, heel-elevated shoes?
Funded by big walking OFC
The richest industry of them all
And don't forget kids: modern shoes developed by idiots 😂 So look into barefoot shoes for runners
IIRC, the studies showed that barefoot shoes simply shift the injury risk. Not reduce it.
I do beach runs in barefoot shoes. Also runs on grassy fields. I love my barefoot shoes. But on pavement I run in cushioned shoes. My intervals and races I do in carbon plated shoes.
@@Hendrixski there many running barefoot shoes with additional cushion. And you not right about injury - if feet prepared risk is lower especially for knees. Also "running" shoes changing mechanics of run - grounding on heels instead of toes and out feet is not designed for that. I can't just resist stupidity of narrow toe box.
What about 200? 😂
Walking, good. Eating broccoli-something, bad.
Yawns . Same goes for any cardiovascular activities
Do I see sparks flying between you two mental giants?
LMK! 😊💙
I had quadruple by-pass surgery 4.5 weeks ago. I walk for an hour+ every morning. The pleasure of walking thru the local parks and forests cannot be overstated. I'm banking on better health.
Good for you! The real challenge is to keep your new walking habit going for a year or longer. I’ve seen that many people often achieve big short term improvements in their exercise and diet after heart surgery, but sadly it’s too rare that people manage to achieve long term improvements in their habits that continue for at least a year and longer. Stay strong and keep it moving.
Eating a whole food plant based diet will also help heal your heart too. Dr.Ornish has proven that in his research. Keep going! Good luck!
@@catlyn777 Thanks for the kind words. And not to worry, I started walking during the pandemic and never really stopped. And I've got the diet covered. Thanks again!
Excellent! I had quadruple bypass surgery five years ago. I walk at least 10k steps a day. Keep it going, and enjoy yourself!
@@janmccann8081 Always good to hear success stories. Despite some negatives surrounding the current world we're living in it's also awesome to be able to take advantage of modern advancements. I had the by-pass less than 3 months ago and already I have clearance to go back to work 2 days a week(construction but no heavy lifting allowed) I think the walking and cycling has really helped the recovery.