*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
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.
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 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.
Thank you for the analysis! After watching Robin's video a while back I dramatically increased my number of steps. These days it's not uncommon for me to be walking a total of 3 hours per day, trying to avoid mid-day sun exposure and using sunscreen. Along with the improved sleep (I'm a 48 year old female): * I am getting some Vitamin D * I drink a lot of water * I listen to audiobooks * I sweat (that's healthy right) and shower after my longest walk (about 5.5 miles in the early morning)
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 eat healthy, run, exercise, but always deeling with negativity & depression, started walking 1-2hrs daily a month ago and it's made a huge dent in my day to day mental health, I feel like I just care alot less about things.
I’m sure you do, but do you think it’s actually sustainable for 10 or 20 years? eventually we have to find the lifestyle we can do pretty much no matter what.
@@oolala53 it's not that hard to walk, I enjoy it and I get alot out of it so easy for me to stick to. I get a coffee and listen to new music or listen to nature & reflect on life, you could watch youtube videos on a walk instead of sitting and watching this one for example. a healthy lifestyle sometimes comes at a price, gym, walking, eating healthy, if you don't want to make time for exercise & opt for higher quality food you're going to pay for that in overall quality of life & health down the line.
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 have bad knees and a stationary bike. It gets the synovial fluid moving so I can walk. Seeing my doctor today to see if there's anything he can do about the knee. The exercise on the bike is comparable to walking and it's done so much for my mental health too. Love this video Dr. V! Keep them coming.
It's good that you talk about building up to 20k and wearing high quality shoes because 20k is between 8-10 miles depending on your height. That's a lot, and A WHOLE LOT if you don't normally walk a lot. Imo unless you're quite fit, 10-12k is more than enough on a daily basis. Robin talks about a history of cross country, so is obviously quite fit.
@@merlinsteindorf-elsner1150 Barefoot shoes are also something a lot of people have to ease into. If you've spent your whole life in highly cushioned highly supportive shoes, you don't want to suddenly switch to barefoot shoes, especially if you're walking on hard surfaces and even more especially if you're overweight. If you're slim and fit and young, go right ahead though, you'll probably be fine.
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.
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.
the bit about walking after a meal having a good effect was interesting... in the way that in German we have the word "Verdauungsspaziergang" meaning digestion walk. So I'm very used to taking a stroll after a meal, cause it's thought to help with digestion. Glad that science is looking into that as well.
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.
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.
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.
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.
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.
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.
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.
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.
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 around 20,000 steps a day checking gas meters for leaks and I do think the health benefits are unmeasurable but vast. I think 20,000 might be hard to achieve if you don’t walk for a living like me, but I also think that 10,000 steps and some good honest resistance training does a lot more good than 20,000 steps.
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.
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.
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.
Perhaps most, but not all. In 1990, running / walking an ultramarathon was rarely heard of. But now it's becoming a kind of a big thing. Part of the reason is because the ultra community has been less competitive than marathon and lesser distances. A less competitive event with a smaller community has created the potential for a few people to try longer distances. Ultras are often on trails (softer surfaces) using a different kind of shoes than streets or sidewalks, but some ultra athletes train on hard surfaces as well at times.
No really. If persons progressively increase their steps daily, they would surprised how easy it becomes. I walk 15k-20k steps daily and recovery is a breeze. I had to build up to that though but when you get to that point, it's the best thing. Like anything else that anyone may want to get good at, it takes consistency.
I walk 3-4 miles a day and swim an hour a day 4-5 days a week for upper body strength, stretching and aerobic. It’s about balance with some variety for me.
My garmin tells me I've been averaging 18000 steps for over 6 years before that 12000 for over 10. I recently got a foot injury from trail running so was off my feet for 3 weeks. 2000 steps on average. I cycled more (17 hours a week). The one thing i massively noticed was that my feet weren't aching or sore. Id grown used up that feeling for decades. It was amazing and i felt i had a ton more energy. So I'm changing my main sport from running to cycling but keeping walking to 10,000 steps
I weight train, row, and do a lot of Burpees. Weight training for strength and the other two for VO2 max. If I want to lose weight and cut, I am going to walk and probably incorporate some rucking. I know anecdotally that that works. Over the long term, weight training works for improving body composition by gaining muscle, but for fat burning, it’s walking. 100%
This video made me get up and airwalk in front of my TV while watching. Listening to both of you, though, I wonder of the comorbidity with walking and vocal fry. Every. Single. Word. I kid, but high schools need to remove one sport (I vote for football given the brain damage) and replace it with compulsory speech classes throughout elementary and high school.
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.
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.
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.
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
Been doing 40k steps and an hour of zone 2 biking per day on top of lifting six days per week for a while now. But I worked up to that level of fitness. I think one mistake people make is starting cold turkey when they’re not very fit. It takes time to become more fit either way endurance. You can progressively overload with endurance kind of look how you can with lifting weights. My zone 2 was 65 watts when I started biking and now it’s 300 watts.
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 info. If you donate used running or walking shoes there are many who would prob still find wear in them maybe with inserts. Donation orgs will decide if you drop them off. It may help divert some from waste for a while longer and go to a good cause. Same with clothes. PSA over. : )✌️ PS: maybe remind viewers of your email summaries? They’re helpful esp with studies listed.
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.
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.
My shoes are wide toe box shoes by Altra . Xero shoes, good choice also, let's your toes spread out compared to shoes that narrow, squeezing your toes. Injinji toe socks helps a lot also. Game changer for me
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.
Great videoI ruck 20000 total steps daily equally divided berween bacwards and forewards walking with 20 lb weight vest. Also using BFR bands on my thigh. After 3 weeks significant thigh/quad atrophy with no additional leg day exercises 100% No Joke bro!
After watching Dr. Seuhelt's (he pronounces it shwelt) videos (youtube channel medcramschool) on sunlight exposure I would love to see a controlled trial of outdoors versus indoors treadmill walking. I bet a significant amount of the health benefit is in the red, infrared & bright light exposure.
Whether it would show great advantages or not is almost immaterial. Is it something that people in all areas of the country at all times of the year are going to be able to incorporate. Very likely not. But this information may be a reason why the celebrated blue zones have such good longevity. They all pretty much occur in, latitudes south of any area with serious winter.
20,000 steps / day doesn’t sound an excessive amount. I did 30,000 steps / day for 3 weeks as part of a company challenge. Regularly do 15,000 / day now just doing daily exercise. Definitely agree on digestion and blood glucose control effects.
You serious brother? It’s an insane amount of steps. I’m a bodybuilder so I track my steps and at the moment I’m at 18k steps/day. It’s a fckin chore and painful on the feet. Also burns loads of time. Effective yes, doable for most people hell no
@@Ajejeb3 Yes I’m serious. I do daily cardio and vary from 12,000 to 18,000 steps / day. 20,000 on some days. But I agree not doable for most people if you’re talking about Americans since the majority are obese. Have to start small and build up.
20000 steps a day may not be excessive but it is a lot. It converts to about 8 miles, which by any standard is a lot and could take a long time at walking speed, which means that it would be a hard threshold to hit for many people.
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
Hello Dr. Nicolas, I have a question for you Doctor,,,,, Wait a sec, I have no idea what I wanted to ask Doctor, I just wanted to refer to you as Doctor a few times! Congratulations 🙂
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.
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.
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…
My main concern here with these "extreme" steps (also with extreme intensity workouts of any type), is...what happens when you stop? You find you just can't spend 4 hours a day forever maintaining this level of effort? My guess is, the weight loss/fat loss effect reverses, and well, you know. I believe the wisest path toward achieving a weight goal is to do THE LEAST effort that results in the positive effect, and continue to dial it up AS MINIMALLY as necessary to continue on that vector. Sustaining a minimum effort long term seems far more likely than sustaining extreme effort.
When she referred to 20000 steps is all at once or during the day. Because I have been trying to shed some weight and I had been walking around 15000 a day and I have not loosen a pound (lol), also I decreased the amount of food eating more protein than anything else. Also I am doing strength training and mobility exercises but I noticed I am less tired overtime.
If I replaced my hiking sandals/shoes every 300 miles, I would need a new pair every 6 weeks or so. 300 miles is 480 km. At about 20km/hike, that's only 25 days. One of the reasons, I wear barefoot shoes. The shoe is what it is and doesn't change with use. I wear mine, until they're literally worn through, which is after about a year - keeping in mind, that I rotate between 3 pairs, depending on weather conditions. I mean...I can understand people might need cushioning for running, but for walking? Is there actually any science to support, that our feet and knees etc do better longterm with artificial support and cushioning? I'm genuinely curious, if that is something you can shed some unbiased light on. It seems like relevant information, since many people will not be able or willing to by quality shoes that often.
I was wondering about the shoes. I get my steps in mostly walking my fence lines, livestock pasture checks, etc. my “shoes” are heavy Muck high work boots which last about a year and then I have worn the bottoms off. I wonder what effect that has? They are heavy so like wearing ankle weights. They are very comfortable once broken in. I wear double socks.
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”.
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.
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.
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).
10,000 steps takes about an hour of my time and is just about my limit for an enjoyable walk. Would there be downsides or upsides to splitting a large (say 20,000) number of steps to two sessions in the day, for example walking one hour to work, one hour back?
@@chickenlittle829 They're Canadian steps so they're worth much less? :D It could be that my podometer is not calibrated correctly. My theory is that what really matters is not the actual steps but duration * fat use. You don't want to go too fast and force your system to panic and burn the wrong fuel. I feel that by sticking to around 120 bpm (fast breathing but not panting) my body has time to convert lipids to energy and optimize my walk. I am not a doctor, congrats to those who are. :D
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.
One trouble with doing 20,000 steps -- if you work a sedentary job, you probably won't have the non-work hours to do that... and if you can squeeze that much walking in, it's at the expense of not doing other forms of beneficial exercise. Weight loss is also a poor metric for overall health.
I would argue that walking is not as insignificant of an exercise choice as you make it out to be. Studies have shown it holds up well for things like longevity and disease prevention. I agree on the weight loss thing, but that’s true regardless of what form of exercise you are choosing to do.
@@pearljam_1 I didn't say walking was a bad exercise... but the step counts can get crazy and time consuming. We only have 24 hours in a day - - 8-12 being the working day, another 8 being sleep... in what's left we're supposed to do several forms of exercise, some short in duration and others taking hours, meditate, eat 2 or more meals, do any hobbies, and socialize with other humans to stay sane... if everyone did everything suggested to be healthy... it would kill them... and we'd need 36 hour days.
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
![The 3 Nutrition Pillars for Fastest Muscle Growth [12 Studies]](/img/1.gif)
*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
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.
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 stopped the video and went right out for a walk. 🙃
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.
Thank you for the analysis! After watching Robin's video a while back I dramatically increased my number of steps. These days it's not uncommon for me to be walking a total of 3 hours per day, trying to avoid mid-day sun exposure and using sunscreen. Along with the improved sleep (I'm a 48 year old female):
* I am getting some Vitamin D
* I drink a lot of water
* I listen to audiobooks
* I sweat (that's healthy right) and shower after my longest walk (about 5.5 miles in the early morning)
Thrilled to hear it :)
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 eat healthy, run, exercise, but always deeling with negativity & depression, started walking 1-2hrs daily a month ago and it's made a huge dent in my day to day mental health, I feel like I just care alot less about things.
I’m sure you do, but do you think it’s actually sustainable for 10 or 20 years? eventually we have to find the lifestyle we can do pretty much no matter what.
@@oolala53 it's not that hard to walk, I enjoy it and I get alot out of it so easy for me to stick to. I get a coffee and listen to new music or listen to nature & reflect on life, you could watch youtube videos on a walk instead of sitting and watching this one for example.
a healthy lifestyle sometimes comes at a price, gym, walking, eating healthy, if you don't want to make time for exercise & opt for higher quality food you're going to pay for that in overall quality of life & health down the line.
¿How did you get "deeling" past autocorrect? @@casey-zd5mj
One could claim that walking is the driving force of evolution of humans
@oolala53 I see a lot of 80 yr olds in my area power walking daily
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 have bad knees and a stationary bike. It gets the synovial fluid moving so I can walk. Seeing my doctor today to see if there's anything he can do about the knee. The exercise on the bike is comparable to walking and it's done so much for my mental health too. Love this video Dr. V! Keep them coming.
Check kneesovertoesguy. I do his protocols and my knees no longer hurt. Walking backwards, split squats are a couple of them.
prp injection, plateley rich plasma, I got it for my knee 7 yrs ago
It's good that you talk about building up to 20k and wearing high quality shoes because 20k is between 8-10 miles depending on your height. That's a lot, and A WHOLE LOT if you don't normally walk a lot. Imo unless you're quite fit, 10-12k is more than enough on a daily basis. Robin talks about a history of cross country, so is obviously quite fit.
Nuh uh, forget normal shoes and only use barefoot shoes. :)
@@merlinsteindorf-elsner1150 Barefoot shoes are also something a lot of people have to ease into. If you've spent your whole life in highly cushioned highly supportive shoes, you don't want to suddenly switch to barefoot shoes, especially if you're walking on hard surfaces and even more especially if you're overweight. If you're slim and fit and young, go right ahead though, you'll probably be fine.
@@orirune3079im 58 and it took me about 9 months to fully transition to barefoot shoes. Best thing I ever did.
@@merlinsteindorf-elsner1150and wear toe spreaders
@@merlinsteindorf-elsner1150 Sandals :)I've been walking on the same pair for about 5 years now. They work just fine.
I love this. I want more videos about exercise physiology. Especially running!
I walked 20k + at Disney World for a week and, despite wanting to sleep forever while simultaneously clawing my eyeballs out, I feel fantastic.
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.
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.
the bit about walking after a meal having a good effect was interesting... in the way that in German we have the word "Verdauungsspaziergang" meaning digestion walk. So I'm very used to taking a stroll after a meal, cause it's thought to help with digestion. Glad that science is looking into that as well.
My elderly Chinese friend used to say in China they had a saying, "After a meal 100 steps".
Germans really do have a word for everything!
In English we call it "going for a constitutional". The implication being that it is good for your constitution, ie health.
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.
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.
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.
Big Shoe approve this message.
4-5 pairs of shoes annually with this mileage.
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.
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 :)
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.
Can you plz deep dive on effectiveness of manual lymphatic drainage to reduce puffiness?
Science of self care: instant subscriber
At 73 here in Florida in Summer (rain and very high UV index) 8 to 10 k.
Fall, Winter and Spring 10 to 20 k. Depends on the weather. Feel great.
Could you have done that during your working years?
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.
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.
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 would also recommend checking your feet by an orthopedic. I have been wearing sensomotoric inlays for over two years and it has been a game changer
I average around 20,000 steps a day checking gas meters for leaks and I do think the health benefits are unmeasurable but vast. I think 20,000 might be hard to achieve if you don’t walk for a living like me, but I also think that 10,000 steps and some good honest resistance training does a lot more good than 20,000 steps.
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?
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.
This was a great podcast episode thanks for sharing this episode 🤙😎
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.
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.
20,000 steps a day is more than most people can recover from.
Perhaps most, but not all.
In 1990, running / walking an ultramarathon was rarely heard of.
But now it's becoming a kind of a big thing.
Part of the reason is because the ultra community has been less competitive than marathon and lesser distances.
A less competitive event with a smaller community has created the potential for a few people to try longer distances.
Ultras are often on trails (softer surfaces) using a different kind of shoes than streets or sidewalks, but some ultra athletes train on hard surfaces as well at times.
It’s not necessary to work out that extreme to lose weight. It’s more about diet.
No really. If persons progressively increase their steps daily, they would surprised how easy it becomes. I walk 15k-20k steps daily and recovery is a breeze. I had to build up to that though but when you get to that point, it's the best thing. Like anything else that anyone may want to get good at, it takes consistency.
I walk 3-4 miles a day and swim an hour a day 4-5 days a week for upper body strength, stretching and aerobic. It’s about balance with some variety for me.
My garmin tells me I've been averaging 18000 steps for over 6 years before that 12000 for over 10.
I recently got a foot injury from trail running so was off my feet for 3 weeks. 2000 steps on average. I cycled more (17 hours a week). The one thing i massively noticed was that my feet weren't aching or sore. Id grown used up that feeling for decades. It was amazing and i felt i had a ton more energy. So I'm changing my main sport from running to cycling but keeping walking to 10,000 steps
amazing! fewer steps = less pain + more energy.
I recently switched from walking to cycling, and my joints are improving, and my leg muscles growing. When I walk now, I feel good.
I weight train, row, and do a lot of Burpees. Weight training for strength and the other two for VO2 max. If I want to lose weight and cut, I am going to walk and probably incorporate some rucking. I know anecdotally that that works. Over the long term, weight training works for improving body composition by gaining muscle, but for fat burning, it’s walking. 100%
This video made me get up and airwalk in front of my TV while watching. Listening to both of you, though, I wonder of the comorbidity with walking and vocal fry. Every. Single. Word. I kid, but high schools need to remove one sport (I vote for football given the brain damage) and replace it with compulsory speech classes throughout elementary and high school.
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.
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
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.
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
Been doing 40k steps and an hour of zone 2 biking per day on top of lifting six days per week for a while now. But I worked up to that level of fitness. I think one mistake people make is starting cold turkey when they’re not very fit. It takes time to become more fit either way endurance. You can progressively overload with endurance kind of look how you can with lifting weights. My zone 2 was 65 watts when I started biking and now it’s 300 watts.
Good to see you again "Doc" you scared me last week
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
Great info. If you donate used running or walking shoes there are many who would prob still find wear in them maybe with inserts. Donation orgs will decide if you drop them off. It may help divert some from waste for a while longer and go to a good cause. Same with clothes. PSA over. : )✌️ PS: maybe remind viewers of your email summaries? They’re helpful esp with studies listed.
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.
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
Hi Doc, Ive been trying to find more info on Diamine oxidase (DAO). Is it worth it? I have autoimmune issues with histamine release.
My shoes are wide toe box shoes by Altra . Xero shoes, good choice also, let's your toes spread out compared to shoes that narrow, squeezing your toes. Injinji toe socks helps a lot also. Game changer for me
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/
Great videoI ruck 20000 total steps daily equally divided berween bacwards and forewards walking with 20 lb weight vest. Also using BFR bands on my thigh. After 3 weeks significant thigh/quad atrophy with no additional leg day exercises 100% No Joke bro!
Why the atrophy? Did you stop doing your other leg exercises?
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.
How do you find time for this next to lifting, cardio, cooking...
Do the best you can - not everything has to be executed to perfection. Doing a little brings you a long way.
Also, the advantage for heart health seems to be a huge plus
Instead of replacing shows quite so often, get 2 pairs and alternate days. Will extend lifetime of shoes and improve comfort
This makes me wanna buy new shoes! Haha. I tend to get around 10-17k steps daily - and I’m always surprised how quickly my shoes get worn out!
After watching Dr. Seuhelt's (he pronounces it shwelt) videos (youtube channel medcramschool) on sunlight exposure I would love to see a controlled trial of outdoors versus indoors treadmill walking.
I bet a significant amount of the health benefit is in the red, infrared & bright light exposure.
Whether it would show great advantages or not is almost immaterial. Is it something that people in all areas of the country at all times of the year are going to be able to incorporate. Very likely not. But this information may be a reason why the celebrated blue zones have such good longevity. They all pretty much occur in, latitudes south of any area with serious winter.
20,000 steps / day doesn’t sound an excessive amount. I did 30,000 steps / day for 3 weeks as part of a company challenge. Regularly do 15,000 / day now just doing daily exercise. Definitely agree on digestion and blood glucose control effects.
You serious brother? It’s an insane amount of steps. I’m a bodybuilder so I track my steps and at the moment I’m at 18k steps/day. It’s a fckin chore and painful on the feet. Also burns loads of time. Effective yes, doable for most people hell no
@@Ajejeb3 Yes I’m serious. I do daily cardio and vary from 12,000 to 18,000 steps / day. 20,000 on some days. But I agree not doable for most people if you’re talking about Americans since the majority are obese. Have to start small and build up.
@@Ajejeb3 Sure, just walking is boring. On a treadmill it would be hell. You need to make it fun.
20000 steps a day may not be excessive but it is a lot. It converts to about 8 miles, which by any standard is a lot and could take a long time at walking speed, which means that it would be a hard threshold to hit for many people.
When you did 30k steps did you lose weight?
Do you think beyond 20k steps up to 30k plus the calorie expenditure becomes less due to the constrained energy model?
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
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
Hello Dr. Nicolas, I have a question for you Doctor,,,,, Wait a sec, I have no idea what I wanted to ask Doctor, I just wanted to refer to you as Doctor a few times! Congratulations 🙂
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.
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.
I suggest you wear trailrunning shoes. I do around 20k steps a day, you can replace them every 6 months or even less often.
Standing desk + Treadmill do wonders ❤
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.
Does something for a a month. Speaks as an authority. Sounds about right for these times.
My main concern here with these "extreme" steps (also with extreme intensity workouts of any type), is...what happens when you stop? You find you just can't spend 4 hours a day forever maintaining this level of effort? My guess is, the weight loss/fat loss effect reverses, and well, you know. I believe the wisest path toward achieving a weight goal is to do THE LEAST effort that results in the positive effect, and continue to dial it up AS MINIMALLY as necessary to continue on that vector. Sustaining a minimum effort long term seems far more likely than sustaining extreme effort.
I love these Robin colabs. More please.
When she referred to 20000 steps is all at once or during the day. Because I have been trying to shed some weight and I had been walking around 15000 a day and I have not loosen a pound (lol), also I decreased the amount of food eating more protein than anything else. Also I am doing strength training and mobility exercises but I noticed I am less tired overtime.
Would you one day cover the Nordic walking?
If I replaced my hiking sandals/shoes every 300 miles, I would need a new pair every 6 weeks or so. 300 miles is 480 km. At about 20km/hike, that's only 25 days.
One of the reasons, I wear barefoot shoes. The shoe is what it is and doesn't change with use. I wear mine, until they're literally worn through, which is after about a year - keeping in mind, that I rotate between 3 pairs, depending on weather conditions.
I mean...I can understand people might need cushioning for running, but for walking? Is there actually any science to support, that our feet and knees etc do better longterm with artificial support and cushioning? I'm genuinely curious, if that is something you can shed some unbiased light on. It seems like relevant information, since many people will not be able or willing to by quality shoes that often.
I was wondering about the shoes. I get my steps in mostly walking my fence lines, livestock pasture checks, etc. my “shoes” are heavy Muck high work boots which last about a year and then I have worn the bottoms off. I wonder what effect that has? They are heavy so like wearing ankle weights. They are very comfortable once broken in. I wear double socks.
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”.
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
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.
Nice to see science and common sense overlap every once in a while.
I walked 15 plus miles yesterday 24 hours into a fast.Hydrated with green tea and electrolytes.Could I have had some fat loss?
What about accumulating 20k steps in one session of walking as opposed to accumulating 20k steps intermittently throughout the day?
Either way works
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.
Any comment on if biking (including stationary biking) is likely to have a functionally equivalent effect?
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).
Does Robyn not run anymore? If not, why not? Did she get injured via running? ( The injury risk of running vs walking is much higher)
Would love to have that much free time
Could you present your white page graphs as a negative making the page black with white lettering please?
My broken eyes would appreciate it.
10,000 steps takes about an hour of my time and is just about my limit for an enjoyable walk. Would there be downsides or upsides to splitting a large (say 20,000) number of steps to two sessions in the day, for example walking one hour to work, one hour back?
no downside, they add up the same for all intents and purposes. Best of luck!
I agree with Ronnie
How many legs are we talking about? I only get about 6300 steps in an hour on 2 legs…and I’m a fast walker!
@@chickenlittle829 They're Canadian steps so they're worth much less? :D It could be that my podometer is not calibrated correctly. My theory is that what really matters is not the actual steps but duration * fat use. You don't want to go too fast and force your system to panic and burn the wrong fuel. I feel that by sticking to around 120 bpm (fast breathing but not panting) my body has time to convert lipids to energy and optimize my walk. I am not a doctor, congrats to those who are. :D
Awww did you guys hook up?? Good onya mate! She’s cutie and a keeper!
Intersting and short Video as always!
Barefoot shoes and a bidet changed my life.
Interesting combo 😂 but let’s go!
@@SuitedPup Both are good for people that need to go.
why bidet? do you have a problem with gut microbiome? I had that too, but resolved it and now i barely have to use toilet paper.
@@pavolhorvath7850 I just like a cleaner bunghole!
If you use Strava, Strava can track shoe mileage for you.
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've done 5 consecutive days of 22-25000 steps a day in steel capped boots over the last few weeks and lost 2-3 kgs
Thank you! :-)
One trouble with doing 20,000 steps -- if you work a sedentary job, you probably won't have the non-work hours to do that... and if you can squeeze that much walking in, it's at the expense of not doing other forms of beneficial exercise. Weight loss is also a poor metric for overall health.
I would argue that walking is not as insignificant of an exercise choice as you make it out to be. Studies have shown it holds up well for things like longevity and disease prevention.
I agree on the weight loss thing, but that’s true regardless of what form of exercise you are choosing to do.
@@pearljam_1 I didn't say walking was a bad exercise... but the step counts can get crazy and time consuming. We only have 24 hours in a day - - 8-12 being the working day, another 8 being sleep... in what's left we're supposed to do several forms of exercise, some short in duration and others taking hours, meditate, eat 2 or more meals, do any hobbies, and socialize with other humans to stay sane... if everyone did everything suggested to be healthy... it would kill them... and we'd need 36 hour days.
I've been doing this distance in barefoot shoes for years. it is cheaper and hardly needs to be changed.
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