20k steps / day average

I know just walking isn’t a great way to lose weight, but my endurance had gone to hell and at a conference earlier this year, my old motorcycle wreck ankle finally started to get mad at me. Wanted to build both of them up and any weight loss would be a benefit, as well as just generally the benefits of a good walk

For the last 3-4 weeks, I’ve been working to average 20k steps/day, which is about 10 miles/day apparently. Had a few good 25k days at the beginning and then my ankle would bother me so I wouldn’t push it. During the week I walk while I make my phone calls…makings hitting 20k pretty easily actually. On average I get about 5k/hour so it’s about 4 hours/day of walking with more on days to compensate for lower activity, but it’s helping prepare for another conference in 3 weeks

Finally hit a 20k/day average week with yesterday!

Now off to another day

I walk everymorning about one hour and 15 minutes, I think I get about 4 miles in

That's a lot of steps

What are you doing extra to get in your steps

Most of my mornings are an early 2 hour walk, went out from 4:30-6:30 this morning. Then usually the whole lunch hour and then another hour in the mid-late afternoon. Supposed to be crummy weather today so we’ll see.

The week days have mostly been walking while making my biz calls. It REALLY helps with the walking as I’m not paying attention to the steps/walks. When I’m not on the phone I swear I walk a lap around the block and I’m bored. Funny enough, I’m not really a phone call guy but this has helped


Here’s from Friday. You can tell when I’m making phone calls 🤣

That’s a lot of walking. Seven weeks after my 2nd hip replacement, i’m averaging 12,125 steps a day.

Walking is great, along with proper diet.

There is no magic bullet, it’s a cumulative effect of diet, cardio, strength training, etc.

Diet is the way to lose weight. Walking helps, but you can't out walk a bad diet. 20k a day is impressive. I have to work to get 10k a day with my current work assignment.

Instead of walking for 4 hours, have you considered something more intense that would take less time to burn the same amount of calories while building up more strength and endurance?

Funny you should ask, I just revamped a trail bike I had custom made years ago and took it for a ride the first time in a while. The steps just started happening with walking and talking on the phone and I created a nice little habit that has helped out

Here’s today. Likely another 30k day. Also the reason for this - when I work conferences, I typically hit 20-25k, occasional 30k day when it’s in Vegas and it’s a system shock. I’d rather it be a bit more normal at the trade shows and not totally wreck me for a couple days after…the alcohol consumption at these shows does that well enough

I’m 81 and really starting to feel it. I was weakening. About 5 days per week I walk a mile at a local city park. I sometimes make it twice and have been doing it for years.

I’m a polio survivor from a LONG time ago. It weakened my back and drew up my hamstrings. When I got out of the hospital I had to learn to walk again. I can’t stop or my hamstrings will start pulling and I’ll be walking on my toes. No problem.

Recently arthritis has come to stay. It’s hit my thumbs, back and legs. The Doc says to keep walking, stretching, lifting and exercising. I use the stretch bands for legs and shoulders plus light weights to keep arms in shape. Also the grip springs.

Age infirmities we’re supposed to hit others. Not me.

First 7 consecutive days of 20k+. Calves are definitely feeling it and the ankle is starting to feel stronger

some times its not what you do but for how long you do it.

Consistent zone 2 cardio is hard to beat foundationally, so the experts say

81 yoa, 6 ft tall, 201 lbs and only eat twice daily. Spent most of my life at 145 to 150 lbs. Cant lose the pounds or the belly. I go to a city park almost daily and walk a one mile oval track. Due to arthritis in my back ,legs, and right knee, I walk on the grass instead of the concrete. That mile is about all I can do with an achy knee. Something make the walk twice. Not like I have a busy schedule.

When sitting on my dead butt watching TV, I use the grip springs, 5 pound weights and stretch bands multiple times daily. Polio survivor from about 1950 and have been stretching and exercising my back most of my life.

Spent a lot of time with a punching bag just to keep my hands moving.

Due to weakened back(polio), can’t do sit ups so I have a belly that I would love to lose. Not whining because dang few of the 1942 models are still around. How to lose the pot belly?

Nice work

Thats great.
Thats a lot of walking a will make a difference. The best workout I get is using an incline on a treadmill for 30 min.

13 incline 30 minutes at 3 mph. I do this 3 times a week and weights 3 times a week.

That incline is a butt kicker

That's impressive. A lot of factors go into weight loss so if that is your goal you will get there. With that diet is your best friend and can be your worst enemy. Liquid calories (alcohol) can kill any progress. Recovery after walking is key as there is a 45-60 minute window where your body is physiological 'open' to receive a recovery protein/carb ratio of about 3:1. Easiest thing is chocolate milk and peanut butter crackers or whole wheat toast w/ peanut butter or some other nut butter you like.

Best of luck on your continued journey and keep on keepin on with the 20k/day steps.

13 @ 3mph is getting it! Hat tip sir!!

Set a new record! Went from trying to just average 20k/day to minimum 20k/day to getting to 20k before I eat lunch. Walking and talking during my biz calls was a huge contributing factor to this one. Started the day off with a near 8 mile walk and kept a good pace during that as well.



Benefit is I am down 11#, but the objectives of building my ankle up as well as my endurance has been awesome. Could lose more with a bit better diet but it’s improving. I pop right out of bed and go for a 6-8 mile walk every morning now and haven’t needed any coffee or energy drinks in well over a month!

That’s great.

How long you been doing that? Seems like a schedule that would be hard to maintain

I walk one hour and fifteen minutes early in the morning and try to bike ride another hour later in the day

That is about all the exercise I can or want to fit in my day and I have an open schedule.

That's alot of walking, The noon walk seems like it would be too hot during summer that is why I am asking you is this your normal routine or something you just started.

I love walking early morning in the dark as well.

I’m retired. Lots of exercise time. And every retiree is loaded with time.
One thing that is helping me are the strap on leg weights. I have both one pound and 5 pound ones.

When I go on the one mile daily walks, I strap one the one pound ones. When I sit in the recliner, I strap on the 5 pound ones and do 50 to 70 lifts per leg. 4 or 5 times daily.

Also do a lot of curls with 5 pound weights daily when sitting around watching TV.

Walking is a great way to slowly buikd endurance and strength. Awesome job on this. I am putting in 40 miles this week, goal is to first get my body used to walking long distance, then I will atart working on inclines and hills. Colorado DIY in 6 months.

I'm 69 and have been running for 37 -38 years. Running has never helped me lose much weight.

You run for time or distance?

I agree when I was running a lot it made me so hungry I didn’t lose weight . I also did not have much to lose at that time. If you’re inactive, it will help you lose . It’s always the simple formula of burn more then you take in

Running never helped me lose weight either. You would not believe how much we ran in the 82nd. Does not help, it your appetite and your diet. I hovered around 230-240 in between periods of cutting. Once i blew all the way back up to 268 pounds, and my 5 mile run time was 38 minutes and change at that time. The only thing I took was cardarine. No steroids, creatine, protein, etc. Cardarine shoulda helped me lose weight!

Throughout my life starting about age 18 I ran a ton. 20+ miles per week for most of it. Now I am 43 years old, walk 40+ miles a week. I weigh 320 pounds.

Diet is the most important factor in controlling your weight.