Strapping on my sneakers and clocking in 10,000 steps a day? A month ago, that idea felt like a distant dream. Back then, my days averaged around 5,000 steps, and the thought of doubling that felt daunting because I have a pretty sedentary day job working from home. At the beginning of May, I set a goal to walk 10,000 steps a day for a month.  I loved it so much I didn’t want to stop. Walking with the sunrise is now a stark contrast to the sluggish mornings of the past.

A month of walking 10,000 steps a day brought surprising benefits: improved sleep, better mood, and even weight loss! But before you lace up your sneakers, you might have some questions. Here are some of the most common ones I received.

How did you decide to walk 10,000 steps a day for a month? 

So, what sparked this transformation? It all started with a nudge from my dietitian and health coach, who had been praising the wonders of walking for months. Inspired, I decided to prioritize movement by integrating walks into my daily routine. I now start and end my day with a 30-minute walk and fit in small walks throughout the day aiming to reach 10,000 steps before bed.

Did you find it difficult to integrate walking into your daily routine at first? How did you overcome those challenges? No. My health is a priority for me so I made simple tweaks to my schedule to ensure I get walks in. I set my alarm 20 minutes earlier so I could fit in walking before the workday. I lay out my walking clothes at night so I’m not taking up time in the morning to figure out what to wear. I also time block my schedule so I can walk at least three times during the workday for 15 minutes. 

How do you track your steps? A week before I began this walking journey, my Apple Watch broke. I was literally in tears because I have had my Apple watch since 2018. I recently got a new Fitbit Sense 2 and I love it! It motivates me to move more throughout the day and it tracks my overall health performance. 

Did you set any specific goals beyond just reaching 10,000 steps?

I am currently trying to lose weight. As I approach my perimenopause years, it has been extremely hard to lose weight.  So I started walking with weight loss in mind as a main goal but the benefits of have improved other parts of my health.

How has walking daily changed your morning routine? My morning routine has completely changed now that I have found a love of walking. Long gone are the days when I hit snooze on my phone alarm multiple times. Now I’m out the door right after the sun rises. The joy of walking has found its way to me and I can’t wait for my feet to get moving. After I’m dressed in my walking gear, I eat a light bite and then head outside for my morning walk.

Do you feel fatigued after your morning power walks? I have found walking has given me a surprising boost in energy and I’m more productive throughout the day.

What are your go-to items to bring with you on a walk? I have a fanny pack to carry my keys, cell phone, bluetooth earbuds and sunglasses. I also started walking with a weighted vest a few days a week for resistance training. Sometimes I walk with a small water bottle that fits in my fanny pack.

Do you walk by yourself or with a group? My furry Cockapoo Pebbles keeps me company on my walks. She loves sniffing around the neighborhood and keeps me company. I enjoy our morning walks because it gives me time to meditate before my day starts. We typically run across a neighbor or two on our walk. 

What are your favorite things to listen to while walking? I love listening to podcasts or guided walks on the Obe Fitness app while I walk. It feels like I have a walking buddy with me on my walks. I start each morning walk by listening to a podcast I recently discovered called Walking is Fitness which is a 10 minute episode then I pivot to another podcast or switch to music on Spotify. But there are some days when I just enjoy walking without my earbuds. My neighborhood is a magical place in the mornings, the sounds of nature and its little creatures are always buzzy. The birds chirping are right as the sun comes up. 

What obstacles have you encountered during your walking journey? During the first few days of walking 10,000 steps, I learned the importance of stretching and walking with the right shoes. My joints and feet would agree. I felt the aches and pains until I switched out my shoes and learned the right stretches. 

How did you deal with bad weather or busy work days? The weather in Georgia has been a bit of an obstacle as well. On rainy days, I do indoor walking videos in the morning on YouTube from creators Juice and Toya or Grow with Jo. These videos help me get at least 3,000 steps before 9 am. In between meetings, I walk the hallways in my condo building to get some steps in. I found that even 15 minutes of walking between meetings makes a difference. 

What health benefits have you experienced from walking? Research shows that walking has excellent outcomes for longevity, cardiovascular health, brain health and weight loss. I’ve noticed body composition changes. I’ve lost a few inches and the scale is starting to move downward as well! Another surprising benefit I recently discovered thanks to my Fitbit is that my Heart rate variability (HRV) levels are going up. Before walking consistently my HRV levels were in the 50s and 60s. They are now in the 80s and 90s which is a good sign my body is recovering well. 

Have you noticed any changes in your sleep since walking 10,000 steps a day? I’m sleeping so much better since I started walking. For years, I’ve consistently gotten up throughout the night to use the restroom and have trouble falling back to sleep. Now I’m sleeping through the night for most of the week. I’ve also been prioritizing getting 7-8 hours of sleep a night.

Did you find your mood improved after walking? Yes, My mood has drastically improved since I started walking. If I wake up in a funk or encounter a stressful experience in the day, I go on a walk. It allows me to think through and process my emotions. My friends, family and boyfriend have all noticed I’m much happier since I started walking consistently. 

What surprised you the most about this walking journey? How disciplined I can be once I set my mind on a goal and have a community rallying behind me. I am now using the mid-year to reassess other goals that I set to see what I can accomplish. 

What advice would you give someone who is considering walking 10,000 steps a day? Don't be discouraged if 10,000 steps seem overwhelming. Start small and gradually increase your daily goal by 500 steps each week. Listen to your body - if you need a rest day, take one! But remember, even small bursts of walking add up. Invest in a smart watch or use a fitness tracker app to monitor your progress. Having a visual reminder of your steps can be a great motivator. Finally, consider finding a walking buddy or joining an online walking challenge community. The support and camaraderie can make a big difference.

What are your tips to stay motivated? Keep track of your walking journey. I have a paper calendar in which I write how many steps I took each day. I take pictures while I walk to remember the moment. I also have my Stridekick community as well which keeps me motivated. Tell your friends and family what you are doing so they can cheer you on during this journey. All of these things keep me motivated to walk each day. 

Did this blog post motivate you to try the 10,000-step challenge? Let me know in the comments!