I walked ≈ 30,000 STEPS everyday for 2 WEEKS | *** What did I learn??? ***
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- Опубликовано: 24 авг 2024
- Hey people!
We all know walking is great for you: improves cardiovascular health, feel happier, it’s good for you bla bla….
BUT did you also know it can increase neuroplasticity in the brain to help you learn things faster even as an adult!?
Or that it can increase your tolerance to pain!?
I tried upping my steps (yet again and more extreme this time), and here I dive into some of the literature and share how I felt walking loadssssss more. Enjoy!
Jade x
Literature cited/used in this video:
Buman, Matthew P., and Abby C. King. (2010), Exercise as a treatment to enhance sleep, American Journal of Lifestyle Medicine, 4, no. 6:500-14. DOI: 10.1177/1559827610375532.
Carter, Sophie, Richard Draijer et al. (2018) Regular walking breaks prevent the decline in cerebral blood flow associated with prolonged sitting, Journal of Applied Physiology, 125, no. 3:790-98. DOI: 10.1152/japplphysiol.00310.2018.
Honjoh S, et al. (2009) Signalling through RHEB-1 Mediates IF-induced Longevity in C.Elegans, Nature, pubmed.ncbi.nlm.nih.gov/19079239.
McDowell C.P, B.R. Gordon, et al. (2019) Associations of physical activity with anxiety symptoms and status, Epidemiology and Psychiatric Sciences, 28(4):436-45, DOI: 10.1017/S204579601800001X.
Patel, Alpa V., Leslie Bernstein, et al. (2010) Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults, American Journal of Epidemiology, 172(4):419-29, DOI: 10.1093/aje/kwq155.
Polaski, Anna M., Amy L. Phelps, et al. (2019) The dosing of aerobic exercise therapy in experimentally-induced pain in healthy female participants,Scientific Reports, :14842, DOI: 10.1038/s41598-019-51247-0.
Sullivan Bisson, Alicia, N., Stephanie Robinson et al. (2019) Walk to a better night sleep: Testing the relationship between physical activity and sleep, Sleep Health, 5(5):487-94 DOI: 10.1016/j.sleh.2019.06.003.
#walking #fitnessmotivation #science
A good brisk walk is really one of the best form of cardio. Nice video Jade
Thank you and yeh 100%!
12k steps a day is about all i can realistically do and maintain.
12k steps a day is brilliant!
Yes, me too. That still involves a lot of planning, and even doing silly things like walking around the block while I am waiting for the kettle to boil, or taking walk in my workplace corridors while holding "fake" paperwork to make it look as if I am going somewhere with purpose. Also, walking in the rain, walking after dinner and before breakfast. All of that takes serious effort and planning.
Walking minimum 10k steps but usually 20k or more combined with dumbbell training certainly did a good job getting rid of my bloated belly and manboobs. I have been going at this routine for almost 3 months.There's still a small amount of fat left, but I can now fit into 28-30" waist down from 32-34". At the same time all my weak parts are becoming stronger due to the weights. I doubt my waist will shrink much more, but it is nice to have an (almost) flat belly for the first time in over 20 years! I might be annoying certain friends of mine though by keep trying to drag them away from the TV/booze and out into nature... If I had spent the last 15 years training instead of hunched over a keyboard frantically spamming buttons to make imaginary characters stronger I can only try to imagine what my real world "stats" would be.
Well done! I don’t think it’s worth berating over what could have been. I have many friends who enjoy playing video games but are also super fit. Like most things in life, it’s balance and a mixture of giving into our hedonistic desires and doing things that are ‘hard’ for us as first for long term happiness. Well done enjoying your training and getting the results you have desired :)
@@JadesFitnessBucketList Thank you! I still have a long way to go but it is certainly very satisfying seeing things change towards the better.
Are there any dumbbell videos you'd recommend? Am new to this..
@@swhiting100 hey, not a clue! I use them occasionally but they’re not my passion and so haven’t made a video about them
G
I walked 41k in a day. I am feeling the best of myself-lighter and happier.
@@AmritSingh-i9v great to hear!
I like how you share your real expectations of walking to get steps. Thank you
Oh thank you! Yeh just try and be as transparent and realistic as i can 🙏
Excellent video. You presented the information in a way that really got through. I think I've heard all of that data before but there was something in your presentation style that made it all relevant, accessible, and pertinent. So...this video, unlike the zillion other health videos I watch, might have literally saved my life!
I think you have a gift. Your authenticity, passion, enthusiasm, intelligence, and honesty are very refreshing. I'm looking forward to watching your other content.
*Practical note: Click-baity titles might make you squirm but it is probably what got your video in front of my eyes. I guess it's not entirely the algorithm's fault. You piqued my curiosity and I was not disappointed. Best! Lore🍃
Oh wow what a lovely comment. Thank you so much! I started the science beaded research videos more for myself to be able to go back and remind myself of the studies and then I tried to make it into a more entertaining video for YT if anyone else was interested in the info.
I have a more recent video with different studies too on walking, but you’re probably familiar with that as well if you have an interest in health and fitness. 🙌. Your comment really made my day, thank you for taking the time to feedback 🙏. Let me know if you enjoy the other vids and if you have any other ideas for future ones! 😊
Thanks for another interesting video.
According to my Fitbit, every day I get at least 13,000 steps in, I sleep better. I'm glad I found that out.
Hey! That’s so good! You’re definitely getting the benefits of walking but above that, im just glad you enjoy it! 🙏🙌
You're awesome Jade! So well spoken and spectacularly beautiful both inside and out!
Oh thank you so much 🙏
@@JadesFitnessBucketList anytime Jade!!
Walking the best. Friend of mine lost 6 stone over 7months. 20,000 steps a day
That’s great news!
Good Job!!! I'm walking my Giant Schnauzers 6 miles in the am... And I run solo 7 miles in the afternoon!!! : ) I love it!!! ; ) Keep up the good work!!!
thanks so much! good luck on your morning and afternoon one too!
I really love your walking challenges! Do you have a playlist you listen to when walking?
Hey thank you so much! i actually do not :/ i never listen to anything running and when i'm walking i play random songs which i could share with you but they're super random!
What a great video and interesting, I got out of the habit of walking regularly, though I do walk to the town centre etc, so tomorrow I’m going to start walking twice a day again, I find walking helps with mental health too, as it clears your head
All the best with you videos🙂
Pretty good ones ❤
Thank you 🙏
I miss my time living in England. Always nice walking around town, kept me in shape without even trying
Yeh I do love the uk for that 🙌. Where do you live now?
@@JadesFitnessBucketList in Texas. The views aren’t as beautiful but still making the most of my walks 🚶♂️
@@coldplayer9403 oh! I’ve been told that Austin in Texas is great for fitness people and there are scenic walking/running routes? But perhaps not all of Texas is like that
You smashed my 5k PR and made me want to get a better time 25: 22 . I will post when not if I get a better time also you have a beautiful Aura ..
Aww thank you! 🙏 good luck on your 5km PB!
Thanks!❤
I just subscribed to your channel after watching this video 😊
Awesome! Hope you enjoy the vids!
That’s 15 miles U.S. I walked 10 miles in sets of 3 last weekend never thought I could do that
@@jc10907Sealy that’s great! I created this channel for me to do things I never thought I could too :)
I walked 7 miles yesterday
How did you do 40000 in a day! I thought 20000 was a lot
Hahah I didn’t sit down and walked until I went to bed.
you should check out my video where I walked 100,000 steps in a day then 😊
Wow amazing insights thanks
My pleasure 🙏
You have a great weekend 😊
This was great 😃
Thank you 🙏
this is a great video. thank you.
Thank you 🙏
Liked your video hope to see more 😊
Oh thank you so much! I just released another walking video 2 days ago as well!
I saw your video and was like, "Oh hold on!!! I know what that is." So what happens is your garmin fenix pro 6 automatically by default tracks your "steps goal" as 30,000 steps and what you need to do is change it to 50,000 steps. You can actually set it to 100k steps or maybe whatever you want but you really got to go in there and change those default settings.
ah im not sure what this is about... i dont use Garmin or any other of the fancy new gadgets, i just have a standard Fitbit watch
If you do more than 30k steps, it wont tell you. It stops tracking, by default, at 30k steps BUT you can change it to like 50k@@JadesFitnessBucketList
Hi.thanks for video. Did you track caloric deficit and macros? Thanks
Hey,
Thank you! 🙏 no I didn’t, I track calories sometimes for fun/ or for a challenge but definitely not every day. also I’m never in a caloric deficit because I like food too much 🤪, I think I ate in a surplus here because I was walking more as well
I have been on and off doing 20k a day for a month, no results since… not even weight loss. Been doing dumbbells too, and I just feel more bloated than ever. Why??? Omg… hate my extra weight.
It depends what you’re doing it for… I’m assuming weight loss? If so, walking ( k find personally) isn’t by itself the best factor. If you want to lose weight you have to reduce the calories you intake. Walking more won’t help to lose weight if you’re not burning more than you’re consuming. Good luck with it! And stick with the walking regardless… it has wayyyy more health benefits than sometimes helping one lose weight! 🙌
What is the average distance of 30,000 steps
Oo that is a good question but it’s subjective according to your stride length. I only know my distance for 28,000 steps is roughly 30km because of many runs I’ve done where I’ve noticed mine seems to be 900-1000 ish steps for every km I do, but someone with longer legs may do less steps per km etc
22k for most people 4.5 hours for most 😊
I walked about 10 steps to my fridge today to get my apple pie n eating it while im watching this video. lol 😂, is that enough steps in a day do you think? 😅
Haha Mark I have days like this too, I just haven’t made a RUclips video of me slabbed on the sofa and literally begging someone to go to the fridge to get me food ha.
But tbf these days are rare for me 😅
I give 30,000 steps since to do 3 years while I study I have learned inglish while I walk xd I speak Spanish
If you to give steps the time to use for do something like to study or learn other thing of worth
And other advantage is it can eat more
I eat 400 calories and with abs and in maintenence
@@JeancaningJeancaning pues felicidades que bien que puedes hablar inglés ahora también!
Para mí no importa si hago otra cosa o no, porque el acto de caminar me da placer en sí mismo.
Y que bueno que puedes comer más! Disfruta y saludos desde Londres 🙌
What type of shoes did you wear for all those steps?
Hey, I wore ASICS GT-500 🤗
10*
30k steps, or 30k meaningful steps, if you are just wandering around it's pointless, high pace, high cadence, high heart rate, I walk a route that has my heart rate up to nearly 100, walking it with my friend it averages 68, walking is not exercise unless you make it exercise
@@NeilWillmore walking is exercise. Some of them were faster walks and some were slower. As my base rate of fitness is already quite high, it’s difficult for me to get my heart rate up unless I break into a jog or run or go up hill. As I explained in the video, some of these walks were done on hikes on holiday where I would have been walking up hill and some runs were also done on some days elevating my step count.
@@JadesFitnessBucketList I am a sports physiologist that has worked in the area of cardiorespiratory fitness for over 20 years, and I can tell you that without adequate pace and cadence walking is not exercise, I have been involved in studies that looked at this exact thing, and there is a significant difference between people who just do 20k steps a day, to people that do 20k of meaningful steps, I walked 15 miles today with a friend and my average heart rate was 68, was that exercise?
@@NeilWillmore im not sure what you are getting at?
if you want to push your credentials to give your argument weight I can too. I have an MSc in Human Physiology from KCL london and having been analysing and studying the literature for 10+ years.
Howeveer, that's not really relevant as the video is my PERSONAL experience of having walked 30k steps on average a day for 14 days and then I share studies that promote the surprising health benefits of walking to those who are interested.
How does that relate to whether you believe walking is exercise or not?
Perhaps you would be more comfortable calling your 15 miles of today Non-exercise activity thermogenesis (NEAT)? Either way your 15 miles i still better than being sedentary.
And for a person of low fitness a moderate walk would increase their HR significantly enough as a run would for me. It's still exercise a the end of the day.
I walked 31750 yesterday, did 5 sets of 10 squats before
Today every step I take hurts, I won’t even hit 10k!
Ah amazing! And great addition to add the squats!
Who the heck has time for that many steps in a day?
That’s what I discuss at the end of the video :)
@@JadesFitnessBucketList bruh
Omg you look like Marta Riumbau
Jaja quizás porque soy medio española?
This can't be healthy. I'm walking 12-13,000 steps a day and trust me that gets me exhausted. On the one day I walked 15,000 steps I actually felt sick. You must be eating a lot to get through 30,000 steps!!?
Hey, there are a few things to factor in. Im very active so steps are naturally in my day, even when I’m sedentary I’m always standing up moving about etc just without actively ‘exercising’, that’s how I move.
I have a car but where I live walking for an hour to meet x person is accessible to me so I walk everywhere, I have a smaller stride perhaps than you which means for every mile I will take more steps than you perhaps.
i also explained I’d gone abroad on hiking trips so a lot of walking Anddddd I was on holiday not at work so therefore had the time to explore by foot for each 24 hours.
Hope that explains, and for me personally it’s very healthy to walk that much, just don’t have much time to do it most days!
Also Yeh I eat a LOT! About 3800-4200 calories a day! Trying to eat less but food is yummy 😋
I walk about 25k-30k a day and it's perfectly fine, it's only around 3 hours of brisk walking and I had to work up to it starting with 10k steps/day for a month, then 15, then 20, etc. A lot of people who work busy jobs on their feet get about that much.
I walk an average of 17k steps daily, six days a week, and feel great! I'm also in a calorie deficit but very healthy. I think you have to work towards it slowly but consistently.
@JadesFitnessBucketList I think the money shot is that you eat a lot. If you were eating say 2000 calories a day you would feel unwell. Walking is such a huge expenditure of energy, more than most realise.
Noooo the title was clickbait 😭
Because I missed 400 steps that I made up for on day 15?
@@JadesFitnessBucketList my bad, I also just now saw the “≈” 🤣
You only lost 2kg because you have no fat to lose!!!
@@messykitchen7 haha I wasn’t particularly looking to but thought I’d monitor during this challenge out of curiosity
“It’s common knowledge now”. Seriously. Lost al credibility
@@gregpalmer67 perhaps not in your circles… I think it’s a fair statement to consider walking good for your cardiovascular health.
LOL I did 10 bodyweight squats every 20 minutes throughout the day and in five days my pants were falling off me.....and guaranteed lost more bodyfat than all that walking you did.....not to mention I never sweat, get worn out, harm my joints, no worries about rain......actually I do them on my hours off from work, on the weekends or every time a commercial comes on the TV! And you spent 4 to 5 hours of walking EACH day which is totally unnecessary.....
Do you want a medal Jeff? Here you go: 🥇 😂
Nope, didn't do the challenge. It's about time management and consistency. No, you didn't do this challenge. Try again. Good walking, though.
Yes I did and shared the stats in the video.
The next logical challenge: 100k steps a day, for 100 days, all while water fasting…👍🚶♀️👏👊
Haha of course! Well I have a vid of 100k in one day 💅🏼🤓