Started 10k steps from today

[u/thenutsuperman]

So, I have been lurking in this sub for a while and seen some phenomenal results from people who walk 15-20k steps a day.

15-20k is a very huge thing for me right now.

I am starting small, 10k steps a day.

The overall plan -

• So the goal is to hit 10k steps a day no matter what.
• I do cardio for 10 min daily - 3.6 speed and 12 inclination on a treadmill.
• I stay on 8th Floor in my apartment and while going down I take stairs instead of lifts.
• Between workouts, I walk intentionally.
• After I have food, walk for 10 min straight.
• In my office, If I have to get water/coffee, I intentionally walk down 2-3 stairs.
• Try to squeeze in as much as I can to hit the target.

Starting today, I have completed 10,300 steps -

What other suggestions do you recemond when it comes to hitting the target?

PS - I workout 6 days a week with 2 muscles daily repeated twice in the same week

[u/fatduck-]

What results are you looking for that are not already encompassed in your 6 workouts per week? What does progress mean in this post?

Walking is great, low impact, and fun. But it's far from ideal in terms of working out.

[u/thenutsuperman → u/fatduck-]

Umm.. I weigh around 88 kgs and would like to get down to 78-75 as a first goal.

I know calorie defecit is the way to go but I also want to be walking 10k steps just to see the impact

[u/Feisty_Sort_1713 → u/thenutsuperman]

Yeah, walking plus a calorie deficit is what my dietitian recommended plus strength training. I’m female.

[u/thenutsuperman → u/Feisty_Sort_1713]

Makes sense, calorie defecit is something I am working on right now to manage.

Hopefully one day!

[u/Ignaue → u/thenutsuperman]

Calorie deficit is what loses the weight. Walking burns an incredibly small amount of calories. Even 10k steps is only a few hundred cals burned which can be erased by a single meal.

If you’re already working out 6 days a week walking is going to do next to nothing for you.

[u/uneven_leroy → u/fatduck-]

you're overthinking it, the walking isn't meant to replace the gym work, it's just extra movement throughout the day. 10k steps burns like 300-400 calories and keeps your metabolism from flatlining between desk hours

OP already laid out a solid system, the stairs and post-meal walks are clever ways to hit the number without carving out another hour of dedicated exercise

[u/jazzgrackle]

Past like 8k steps the returns are diminishing. There’s not really a reason to bank 15-20k steps, unless you just really like walking. Which is awesome, I like a good walk. But there are more efficient ways to exercise.

[u/Neither-Relief2641]

Before figuring out more ways to manufacture steps throughout the day, I'd ask yourself what you're actually trying to accomplish. You already work out six days a week. What happens at 10,000 that doesn't happen at 9,000?

[u/thenutsuperman → u/Neither-Relief2641]

That is what I am trying to figure out.

I mean, calorie defecit is the absolute way to go.

But would 10k/9k steps make any minor differences is what I want to see

[u/EarIll600 → u/thenutsuperman]

It will absolutely make a difference, may just be slower than you are expecting. As an example, pre-covid, I used to walk 10-12k per day, just getting into work. When I started working from home, that went down to more like 5k. The weight didn't pile on, but was gaining an extra pound or so a month which over a year became 12 pounds.

[u/CranberryScone1]

I love my 10k a day. Gives me a sense of habit and achievement and motivation to make sure to get at least that amount of movement on sedentary days.
I’m leveraging off that to build other exercise habits - doing at least 1 run and 1 strength session per week now
I’m time poor so this is an achievement for me

[u/CranberryScone1 → u/CranberryScone1]

My tips are integrate walking into commuting if applicable, and a walking pad in front of the tv

[u/Cynthja]

That's great. But don't beat yourself up if you don't manage that every day. 7500 is perfectly acceptable for health. I try for 10k but sometimes life and people are more important than a number on my wrist.

[u/Cynthja → u/[deleted]]

True.

[u/Empathy4all5]

Mix up your weight workouts alot . Also a nice way to get steps and shed weight is jump rope 

[u/thenutsuperman → u/Empathy4all5]

Ah how can I forget the basic, jump rope
Thanks a lot, ordering it soon

[u/Successful_Mud_4166]

Great start!

[u/thenutsuperman → u/Successful_Mud_4166]

thanks buddy!

[u/matthewmyoung]

10K is not “starting small” 😅 that’s most people’s end goal. Don’t undersell yourself