If your health goals have taken a backseat after a summer of indulgence, you’re not alone. I enjoyed one too many margaritas on sunny patios this summer, so I get it. Throw postpartum recovery into the mix, and we’ve got a complicated combination.
What started out as a silly challenge to go on “hot mom morning walks” before work, quickly became the lifestyle change I didn’t know I needed.
Related: How to Set Fitness Goals You Can Accomplish
Here is how a simple commitment to walking 10K steps a day has completely changed my life—and it can for you, too.
Why Walk 10K Steps a Day?
I used to think walking was just a mindless activity. You know, something you do when you’re strolling in the mall or part of the work commute. But after seeing so many people (including first-time moms like myself) rave about the benefits of walking 10K steps a day, I had to try it out. Spoiler alert: It’s so much more than just physical exercise.
At first, I started walking purely to stay active. With a job that involves sitting for most of the day and staring at a computer screen for hours on end, I knew I needed to move more. But what started as a way to add some extra movement into my day turned into something more.
Tracking Calories and Understanding Balance
Here’s the thing: walking alone isn’t the secret to dropping pounds if that’s your end goal, but it’s a good start. It can burn a good amount of calories, but if you’re not mindful of what you’re eating, the results are going to be slow. That’s where calorie tracking comes into play.
The Weight Loss Calculator is a great tool to help you better understand your daily caloric intake. It’s easy to use and helps you figure out how many calories you need to eat daily to reach your weight loss goals based on your activity level.
For me, losing weight was more than just about maintaining a healthy lifestyle. The calculator gave me the insight I needed to adjust my daily intake without feeling overwhelmed by numbers or overly restrictive diets.
I recommend running your numbers to get some insight into the number of calories your body needs to maintain, lose or gain weight. If anything, it allows you to see the bigger picture of caloric breakdown.
It can give you a clearer picture of how even the smallest diet adjustments can impact your overall health.
The Changes I Noticed in My Body After Walking 10K Steps a Day
1. Increased Walking Distance: After the first week of my walking challenge, I noticed how much further I was able to walk. Since I would take my longest walk during my lunch break, it was easy for me to see how much faster and longer I was able to walk.
2. I Started Getting More Competitive With Myself: Once I knew that I was capable of walking 10,000 steps in a day, I began trying to reach a higher number each day. My current personal best is just over 15,000 steps!
3. I Lost 6 Pounds: After a few weeks, I noticed my face slimming down and I started to feel really good! The number on the scale was a huge bonus, but I could tell that my overall health was improving.
4. My Intensity Increased: I picked up the pace with my steps and noticed that after my daily walks, I was sweating as if I had been going hard in the gym. I could feel my calves burning most days!
How to Walk 10,000 Steps a Day to Improve Your Health
If you’re thinking about starting your own 10K steps a day journey, here are a few tips that helped me stay consistent:
- Break it up: Don’t feel like you have to walk 10K steps all at once. I break mine into two or three walks throughout the day. A 30-minute walk in the morning and evening can get you most of the way there! My trick is to have my lunch at my desk and then use my hour to walk around the neighbourhood.
- Make walking the default: I used to take the subway a couple of stops to get to the office but have started walking instead. The walk is about 12 minutes one way, which means I saved $3.50 and rolled up about 2000 steps. I have also started walking from the station to my daughter’s daycare whenever possible. These small changes have made such a big difference in my life!
- Track your progress: Use your phone or a simple smartwatch to monitor your steps. This Amazon watch, which costs only $22, has been such a huge help for me. I like being able to see my progress throughout the day, and it pushes me to take a few extra laps!
- Make it enjoyable: Listen to podcasts, audiobooks, or your favourite playlists while you walk. It will make the time fly by and give you something to look forward to. I have plowed through hours of my favourite podcast during my walking sessions!
- Pair it with mindful eating: Start paying attention to what you’re eating and how it makes you feel. A weight loss calculator can be helpful if you have specific goals in mind, helping you find the right balance between food intake and activity.
A Mindful Approach to Eating
One of the biggest transformations I’ve noticed since starting my 10K steps a day habit is how much more mindful I’ve become about what I’m eating. It wasn’t an overnight change, but as I made walking a regular part of my routine, I naturally began paying more attention to what I was putting into my body.
I’m more aware of when I’m actually hungry than when I’m eating out of habit or boredom.
Walking daily made me feel more aligned with my health and more aware of my food choices. Instead of mindlessly snacking throughout the day or reaching for convenience foods, I started thinking, “How will this fuel my body and keep me full until my next meal?”
It’s a subtle mindset shift but one that’s greatly influenced my relationship with food. I continue to be mindful about not drinking my calories and reaching for a wholesome snack or meal that will satisfy me.
The Mental Shift
For me, this journey has been about feeling better mentally and physically. Walking 10K steps a day has given me space to clear my mind, de-stress, and take a break during busy days. It’s become my form of self-care.
It’s helped me sleep better and feel more energized throughout the day, too. The more I walked, the more I realized that this wasn’t just about a physical transformation—my mental health was improving, too.
This post was all about walking 10k steps a day and how it changed my life.
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