Earlier this year, I heard Arielle Lorre’s, Podcast The Blonde Files. This special episodeshe is chatting with celebrity trainer Harley Pasternak Talk about the top five things people can do to feel their best. Out of all five tips, ranging from nutrition arrive sleepit was his advice to prioritize the daily steps that impacted me the most.
A few years ago, Harley took a sabbatical and traveled to some of the healthiest countries in the world. During his travels, he pursued the question: Why do people in these countries live (on average) a decade and a half longer than Americans? His conclusion: They walked an average of 11k steps a day — or more.
A quick look at my stats told me I was below that number. On a clear day, I’ll take 5,000 to 7,000 steps. Other than that, the rest of my day is pretty sedentary. I’m sitting at work, driving to most of my errands, and my homework was spent on Peloton. More often than not, I was in a seated position.
Featured image of Michelle Nash
Commit to making small but consistent changes
From the moment I listened to that podcast on January 30, I decided to make one small change: walk more. And I will use Harley’s baseline of 12k steps as my daily goal.
Spoiler alert: Writing this in early July, I’m happy to announce that I’m still going strong and almost hitting 12k per day. Of course, there have been a few setbacks (COVID, travel, and sometimes late at night when 12k isn’t on the card). While I realize that having the time to do this and living in the relatively mild Austin climate are both luxuries, I had to slightly redesign my life to make this a reality.
How I Timed 12k Daily Steps
My Goal Setting is Non-Negotiable
It sounds pretty simple, but the moment I thought I’d do this without question, it became a priority. Every morning before I check email and text messages, I put on my shoes and head out the door. I do a five mile loop and usually go 10k steps in that route.
From there, I knew I would make another 2k from the general movement for the whole day. I’m the type
you have to move before anything else in the morning, otherwise I might not get it then
between work and busy evening schedules. If for any reason I can’t reach the trail in
In the morning, I make sure to walk for any errands, meetings, trips to the grocery store, etc.
Meetings and friend meetings are replaced
Instead of trying to meet my friends for dinner or drinks, I invited them for a morning walk. Most of my friends are on the same page when it comes to getting active in their morning routine. I also work remotely and ask whenever possible to get out of Zoom and make calls on my phone while walking. Any chance I can call my parents often happens on the trail,
also.
Establish new rituals
I love going for a walk after dinner, especially when it’s not 100 degrees in Austin. So as much as possible, I try to make room for one person when I can. Same goes for Uber going to dinner and walking home, or walking to the neighborhood or near the cinema, spa, restaurants, etc.
How 12K Steps Daily Has Improved All Aspects of My Health
I’ve been committed to daily practice for seven months now, and it’s really become such a habit that I don’t think about it as much as I used to. However, I have seen three really big changes that remind me of the magic of my daily walk.
Physically
What started as a daily walk of 12k steps has now turned into running 2-3 times a week and I usually exceed 12k steps a day. I have become much stronger and faster both when running and walking. My body feels great—and a bonus—I sleep too good.
Emotionally
I handled a lot of big emotions while walking. When I worrieduncomfortable, sad, or a little short-tempered, walking is sure to calm my central nervous system and while I may not feel 100% better when it’s done, I always feel in control. more control over their emotions, more grounded and more comfortable.
Morale
My daily walk has become a therapy session. Whether I’m listening to a audio files about a topic I’m curious about or simply need to find out great playlist and music to match my mood, outside and in nature, the movement of my body feels like the best form of self-care (besides a Great treatment sessiongood night’s sleep, or quality time with friends).
Do I have to take it? exactly 12k steps per day to reap all the benefits?
While Harley recommends 12k per day, he also points out the importance (and benefits!) of setting a starting goal of simply aiming to move more. Remember: Don’t let exact numbers overwhelm you. Personally, I love how something so simple can get such positive results and enhance your life.
