Your 14-Day Intend to Walk More Steps


I Walked 25k Steps a Day for 7 Days

Video taken from the channel: Alex Gasaway


How To Inject Lupron® 14 Day Kit (Leuprolide Acetate) | Fertility Treatment | CVS Specialty®

Video taken from the channel: CVS Health


I Walked 30,000 Steps A Day / 100 Miles In 7 Day Here’s What Happened

Video taken from the channel: Simple Man


I walked 15000 steps EVERY DAY for ONE MONTH *skinnier legs?*

Video taken from the channel: Sanne Vander


Instructions for Injecting Lupron® 14 Day Kit (Leuprolide Acetate) | Encompass Fertility Treatment

Video taken from the channel: CVS Health


VERIFY: Do I need to walk 10,000 steps every day?

Video taken from the channel: KHOU 11


10,000 Steps Toward Better Health

Video taken from the channel: Lee Health

The plan is simple: For the next 14 days, you need to double-down on your steps. This two-week challenge is progressive, simple and short. Numbers are the name of the game. You have one simple task: Walk more! Your daily goal will be to walk more than you did the day before.

If you can find someone to do this with you, that’s an added boost. Your 14-Day Plan to Walk More Steps | MyFitnessPal For the next 14 days, it’s time to ratchet up your fitness level. Wherever you are on the fitness spectrum — an off-the-couch beginner, beginner/intermediate or intermediate — it’s time to lace up your shoes and walk. One of the simplest ways to step up your walk is simply to add more steps, DJ Zmachinski, a certified personal trainer at Life Time in Chanhassen, Minnesota, tells SELF. Exactly how long or how far.

The more steps you have under your belt when that day comes the easier the rest of your days will be. Adding steps on a daily basis can also have the added benefit of helping with weight control. According to Dr.

James O. Hill, of the Center for Human Nutrition at the University of Colorado if you add just 2000 more steps a day you may never. Keep moving! Repeat the same walking plan from your first day. Walk at an easy pace for 4 to 5 minutes. Stretch your calves and hamstrings for 2 minutes.

Walk. There’s an easy way to lose 10 pounds and 2 inches off your waist — walking 10,000 steps a day. Here are 50 great ways to get those steps in. Steady-state walk: Walk briskly, enough your breathing is elevated, but you can still talk easily.

High-intensity walk: Walk as quickly as you can.At this pace your breathing should be very labored and talking is difficult. Recovery walk: Walk at a comfortable pace, and focus on catching your breath.This low-intensity walk is also used for warmup and cooldown walking. Then, once you know your baseline, incrementally build from there. Say, for example, your starting daily average is 2,000 steps. Aim for 4,000 steps each day the next week, 7,000 the week after that, and 10,000 steps (or more; or less!) from there.

It’s a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. If you’re already walking more than 10,000 steps a day, or if you’re fairly active and trying to lose weight, you’ll probably want to set your daily.

Walking stairs (both up and down stairs) burns more than twice the calories of level walking, plus helps tone your legs and boost your cardio fitness.This makes stairs a great walking workout to lose weight and work off stubborn fat.Stair walking is a change of past from ordinary brisk walking that you can do indoors or at the office. Did you know that 10 minutes of walking.

List of related literature:

I will try to walk or do one of the following physical activities for 10 minutes, 7 days a week: • I will start walking for 10 minutes a day and increase my walking by two minutes every two weeks untilI reach my goal of 30 minutes a day.

“Mayo Clinic Guide to Fibromyalgia: Strategies to Take Back Your Life” by Andy Abril, Barbara K. Bruce
from Mayo Clinic Guide to Fibromyalgia: Strategies to Take Back Your Life
by Andy Abril, Barbara K. Bruce
Mayo Clinic Press, 2019

To achieve that, I will start with 10 min of walking daily and add 5 min each week.

“Exercise and Physical Activity for Older Adults” by Danielle R. Bouchard
from Exercise and Physical Activity for Older Adults
by Danielle R. Bouchard
Human Kinetics, Incorporated, 2020

Day 3: Walk for 20 minutes without looking down or retracing my steps.

“The OCD Workbook: Your Guide to Breaking Free from Obsessive-Compulsive Disorder” by Bruce M. Hyman, Cherlene Pedrick
from The OCD Workbook: Your Guide to Breaking Free from Obsessive-Compulsive Disorder
by Bruce M. Hyman, Cherlene Pedrick
New Harbinger Publications, 2010

Physical activity goals using observable measures of activity, such as a pedometer, are also helpful: “I will walk at least 10,000 steps per day at least 5 days in the next week.”

“The Oxford Handbook of Health Psychology” by Howard S. Friedman
from The Oxford Handbook of Health Psychology
by Howard S. Friedman
Oxford University Press, 2011

Continue this way until you have built up to walking at least 10,000 steps per school day on most days.

“The Principal as School Manager” by William L. Sharp, James K. Walter
from The Principal as School Manager
by William L. Sharp, James K. Walter
R&L Education, 2012

I repeated this morning and evening routine for three or four days, increasing the length of my walk each day.

“Man Is Wolf to Man: Surviving the Gulag” by Janusz Bardach, Kathleen Gleeson, Adam Hochschild
from Man Is Wolf to Man: Surviving the Gulag
by Janusz Bardach, Kathleen Gleeson, Adam Hochschild
University of California Press, 1999

• Increase pedometer step counts by 1000 steps per day every 2 weeks to reach a daily step count of at least 7000 steps per day, with a daily goal for most healthy adults of 10,000 steps per day (approximately 5 miles).

“Mosby's Guide to Nursing Diagnosis E-Book” by Gail B. Ladwig, Betty J. Ackley
from Mosby’s Guide to Nursing Diagnosis E-Book
by Gail B. Ladwig, Betty J. Ackley
Elsevier Health Sciences, 2013

One option is to schedule walks during the day—a half-hour walk before breakfast, for example, or a 45-minute walk after dinner.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

DAY 3 (Medley Lakes to Blayney Hot Springs, 8 miles, part cross-country): Stock up on drinking water before starting today’s hike, as the first few miles involve waterless crosscountry travel.

“Sierra South: Backcountry Trips in California's Sierra Nevada” by Kathy Morey, Mike White, Stacey Corless, Analise Elliot Heid, Chris Tirrell, Thomas Winnett
from Sierra South: Backcountry Trips in California’s Sierra Nevada
by Kathy Morey, Mike White, et. al.
Wilderness Press, 2006

The only thing I care about with my steps is that I have done at least 14,000 by day’s end, which is a total of 6 miles.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I have a Confidence Fitness treadmill that is very small and only about $200 on line. I put it under a table that I had raised up with by adding extra wood pieces under the legs. With this setup it is super easy to get in lots of steps WHILE YOU ARE WORKING OR JUST SURFING THE NET. When I first started working from home, I walked 15-16 miles a day, by accident. One day, just for the heck of it, I walked a marathon. Yes, I was in reasonably good shape before, but the trick is to set it to a pace that is not sweat inducing and just stay on it. Keep walking!

  • wow, that’s a lot of walking for one day I’m sore from walking over 10,000 steps a day 6 days a week and I been doing it now for over 2 months.

  • I am trying to get back on track for weight loss and using walking as exercise. I am 5’10” and 280 lbs. Really for me, 10,000 steps is a minimum. I try to do 15,000 at least. My goal is 20,000. Did 21,600 yesterday. But that’s a lot, 9 miles.

    Another minus about walking concerns weather. Now it’s late summer and hot as hell. Then there is rain. One solution is mall walking but one ends up doing loops around the hallways which gets boring and pendantic after a while.

  • Great vid. Very inspirational. I too are now WFH 100% of the time now due to COVID. Curious what brand is your under desk treadmill? Keep it up!

  • I lost 50 pounds in less than two months by walking everyday. I was originally always around 150lbs. Then went through cancer and then some chronic pain. Ended up weighing 250lbs. Dieted and got down to 195lbs.

    Then the magic happened. I went to South America for two months. I walked six or more miles almost everyday, and I ate natural food in three meals per day. I didn’t eat any snacks or desserts. Just natural food. Like chicken/beef that didn’t have hormones, antibiotics and etc injected in it. Fish in the form of ceviche cooked in lime juice only. I ate three large meals per day. I ate way more food. And I rapidly lost more weight. So rapidly that by the time I landed back in America, I weighed 146lbs.

    If anyone wants to lose weight, I suggest you walk like you have done and add with it a diet that’s free from hormones and antibiotics. About the only way I have found to do this is travel outside the USA. Meals in South America are extremely inexpensive. They are made for you. Go to a restaurant for lunch and dinner. Grab a street vendor cooked breakfast! I drank one water for every one Coca Cola. My only addiction is Coco Cola! And yes, that was a lot of water for me.

    Great that you document this and tell the story so well. In those two months, my resting heart rate went from 65 bpm to 45bpm. Men usually have lower heart rates. Also athletes and healthy people do too. I also reduced my cholesterol to a healthy level. My blood pressure also went from high blood pressure to under 115/75 every time since then and that was a few years ago.

    I still gain weight while I am in America eating less food than nearly anywhere else in the world. To lose weight and maintain it at around 150lbs, all I have to do is walk 10k or six miles, and eat natural food in two large meals and a healthy breakfast.

    Nearest I can tell, it’s all related to American food being terrible for us. The meats are all so bad here. I am American. Traveling the world allowed me the freedom to walk and eat good food. Stuff that often seems like way too much food. So while I walk and eat smaller meals here, I gain and gain. Go out of the country and the weight sheds back off.

    I wish you well. I recommend if you want to lose weight take a two-month journey to South America. Eat amazing food like Ceviche or Lomo Saltado. Get lots of rice and beans. You will see all the weight loss you can handle. It’s not that we have to diet. It’s that America is all about giving us unhealthy foods and especially meats that makes the rich ultra wealthy. It’s sad but several people who know me and my story went to South America, Eastern Europe and Asia and all experiences the same thing. One of my friends lost 100lbs by learning my system. Go outside the country. Walk. Eat three square meals. Drink equal parts water to your beverage of choice (soda, sweet tea, or the like). You will buy new clothes while you’re on the journey. So pack lightly!

    BTW, this pandemic is killing me!!!

  • Pleasee do another strech/yoga routine… and if you can do a longer “relaxation moment” than in the other video.. your voice is so calming.. btw kisses from Brazil������

  • Love you Sanne vander ������ ur so so soooo much of inspiration for me and I’m gonna try this after the situation become normal at my country (��������)

  • How early am Iiiiii����SO doing this as of tomorrow! From tomorrow it‘s 30 days till school is supposed to start again and I wanted to do a month challenge:)

  • I’m happy to see other people do this! I’ve been a distance runner for 7 years now. By walking to the gym, running 10 miles, walking at work, and walking home I average about 30,000 steps every day. I usually hit 110-115 miles a week. It’s the lifestyle that I love!

  • Sanne idk if you know this but you were featured on four nine voices on snapchat. It was your squats challenge. So proud of you babe ��

  • I love you Sanne! What a such inspiration to archive a heath life and do home workouts every day! I’m so much better now! Can you send me a special birthday wish? I’m turning into 25 today!


  • I used to walk 2.5 miles each way to work. Sometimes on the way home I would do extra. I ended up losing 80 pounds in 7 months. Within the first 2-3 weeks, my blood pressure went from 170/95 down to 130/80. I did this from May thru November.

  • So generally 3500 calories = 1 pound of fat. Losing 4 pounds is 14k calories.

    For a general rule of thumb, a 180 pound man burns 100 calories for every mile walked. 100 miles = 10k calories burned.

    Thus the 4.2 pounds he lost is impressive progress for a single week.

  • In addition to walking, were you doing any other work out routines during this week? Great video! Thanks for sharing your results!

  • I started walking about 2 weeks ago at 321 lbs. I initially could only walk 10 minutes at a brisk pace before experiencing pain in my right hip. I would take brakes but make sure to get my 10k steps a day. Now I’m 305 and can do 2 hours straight (10-12k steps)with no pain at all. When I began, I would listen to audio books that entertained me, now I listen to books that expand my knowledge. It’s fun.

  • Hi I’m Bec (not Adam) thankyou for making this video. Nothing has motivated me to exercise until now, (I’m 47 and 150lbs) I watched this 2 weeks ago and now I have been walking everyday chasing the ‘walkers high’ you mentioned.
    … Feeling so much better already with life so thankyou again.

  • We watch you as a family. My 3 kids laughed their tails off with you plopping on the floor as you went to sit on the seatless toilet…. Include your honest bloopers sone more please…speciawhen you’re crying from uncontrolled laughter as u narrate.��… Greatto know about the inch you grew in height and calves.

  • Not in your league just yet but I’ve been walking around our parking space every day for about 20 minutes. Being on lockdown out in the countryside has been difficult, to say the least but I knew I had to do something other than get fat! haha! Great to see you as always, peace & grooviness from cloudy and ridiculously windy Ireland! ☘️☮️����������☮️☘️

  • Loved this! Thanks for all the great info! Im on day 2 a daily goal of 25,000 steps after realizing that 10,000 steps was far too easy to accomplish, and I was inspired by Will Tennyson’s video about it and recently purchased a cheap step tracker.
    I fortunately have the opportunity to do this with no other obligations to worry about. Covid-19 has left me unemployed and very worried about my general health. I gained at least 7 lb in the first two weeks of being laid off and I basically woke up one morning and decided enough was enough. I’ve been an avid rollerblader for 30 years, but seriously upped my goals with it the past two months. I’ve also adopted doing yoga on a near daily basis, doing bodyweight exercises, and light weight lifting (6lb weights)
    I’ve lost 21 lb in 2 months.
    However I’ve noticed more changes in my body composition since starting to walk distance every day.
    I can’t see 25,000 steps as being realistic for most people, as even being unemployed, and waking up at 3am to jump start my day, this is taking up most of my time.
    My feet are red and blistered, my legs are sore and fatigued and I think my mom might be a little worried about me… But I feel great both mentally and physically. I’ve definitely found a new appreciation for walking.

  • Yesterday I hit my goal of 30k with the day before hitting 20k. My feet are gone. The blisters are insane. I only managed 15k today with the pain. I’m praying that eventually they will go away.

    How do you guys deal with blisters? Do you toughen up and keep goin? Or do you rest up for a few days?

  • You’re inspirational! I used to walk to the ocean and back taking the steepest hills every night after work. I never felt better in my life.

    The downside of this is you are becoming a sex symbol and won’t have time for us anymore.

  • Sitting is poison to the body. It has wreaked havoc on my health. We really gotta make standing desks a thing. I am making a conscious effort to start standing more. Walking is such a powerful tool. The only way to achieve a goal is to have something to strive for. Great stuff!

  • Love the video but from my pedometer and calculating numbers online, the calorie burn numbers seem way too high for the amount of steps.

    I know it varies depending on weight but now I’m wondering if my data is off or if this data is incorrect.

    Ps I’m not using a Fitbit only my phones pedometer.

  • Just started doing 20k steps a day, 5 miles a day, on day 5 now, that walkers high is real, day 2 I felt it I ended up walking 10 miles, no phone no electronics, definite mood booster.

  • I hike 5 miles a day avg some weeks I do 10
    And I’ve never had a better pair of boots than meurrel
    I’ve been wearing the same pair for 9 months
    They’re holding up great

  • I remember doing a challenge of walking 10 miles a day for 30 days back in the early 2ks, the author of the book claimed you could lose 8 pounds of fat in that time span without dieting. I did the whole 30 days, one day i would walk twelve miles other days eight, i just had to put in the miles by the end of the week. I lost exactly eight pounds and dropped an entire size from my waist area which was very noticeable for just losing 8 pounds, in the process sadly i developed plantar fasciitis despite changing foot inserts, sneakers,etc.

  • I started walking recently. My mid back is to tight. Stretching it doesn’t really work but the good news is that I might be getting taller as a result.

  • Years ago I started walking dogs part time between personal training clients. I was already pretty active and lean as it was.

    But getting 25-30K steps M-F on top of what I was already doing got me ridiculously lean. LOL Also I have to eat 5000+ cals daily just to maintain my weight. LOL

  • Alex.. loved this. I walk everyday. Both at work in a warehouse and then afterwards around a golf course… average about 18,000 steps a day.. and hate it when I can’t walk..

  • I’ve been doing 15000 per day walking on the spot for a month at home while watching YouTube and Netflix, the time flies I’ve lost nearly 2 Stone (24 lbs), and been watching what I eat too obviously

  • I’m trying to do the 25,000 steps a day for a week challenge. Omg, the tendons behind my knees were sore. I had to take a rest day. For each rest day, I add another day on to make up for it. Someone suggested walking in place while watching a walking travel your on YouTube for the days it’s too hot or rainy.

  • I used to walk 10k a day regularly in hopes to get fit. While it might lead to some physical changes it didn’t meet my fitness expectations. Now I do some running and walking but I am incorporating strength training since that’s the only thing I saw a physical different in doing. But I still need to be consistent and also incorporate cardio and healthy eating of course. Congrats on your results though!

  • I hate when people start bickering about accuracy. Yes, my fitbit wristband’s counts are way less accurate than those the “fitbit one” did back in the day but as it’s the only device I’m using I really don’t care. +150% is +150%. �� That said, I’ve finally overcome my latest weight loss plateau and I really do think that being able to actually see what I achieved during the day helped so much with staying motivated. My resting heart rate dropped 4 bpm since I started getting more daily steps in last march which is pretty astonishing.

    Congrats on those 1.5 lbs! ��

  • Ps running in place is awesome to keep a BBPM high maximum you burn so much and walking in place is cool too lost 10lbs with this method

  • I walk��‍♂️all the time, I’ll walk to the grocery store & to the gym instead of taking my car��. Save money�� on gas & great exercise for my body. Hit 2 birds���� with one stone.��

  • I actually got some photos of that road from Forrest Gump movie in southern Utah back in April. They repaved the road and it’s much nicer now.

  • hey sanne, i love your workouts!! i have been following your channel lately. I wanted to lose 6 cm off my thighs. could you suggest me one of your workout videos targetting just inner thighs?

  • I walk 30 miles a week been doing for 2 years, my posture has improved got a flat stomach,I’m 60 yrs old not been this slim since she 18

  • As a 51 year old postman for 20 years my daily work steps are around 25,000 to 30,000 steps a day and my daily distance covered is 25km. I work 6 days a week most weeks.25km × 6(days) x 47(working weeks a year) × 20 (years) = 141,000 km.Thats 3 and a half times round the world.i also train 4 times a week (calisthenics boxing training) as well and I got 3 kids to look after too but for some strange reason I feel energised all the time. It’s nice to see a video promoting walking as it’s a great stress busting exercise and so beneficial for your body. Great upload and interesting fitbit info. AMOR VINCIT OMNIA my friend and thanks for the good work.

  • Great work! I have the same watch, use the same clock face and have been attempting to do around 25k steps also. A few days I have managed 30k though. Doesn’t always happen as I normally walk around the house at night. But yes, it does make 10 or 15k steps much easier. Totally agree about the creativity part too! That’s definitely something I have noticed. So if I listen to anything on headphones whilst walking, now I generally only listen to ambient music as podcasts or music with lyrics don’t really allow for creative thinking.

  • I have to walk nine kilometers daily and I am very upset because I am not getting any sleep or my stomach is fine… and I am a teacher my diet also tells my stomach.

  • I used to run a lot. Now I do a mix of running and walking. Just walking is actually harder on my body than running because it takes so long.

  • Four hours walking! Wow, thats a lot of time to let your mind wander and recharge! Great video, and very motivating! I watched part of it yesterday, while walking the dog.

  • Great job, Alex! I’ve let lockdown get the best of me as I rarely move now. �� I did start walking again last week and it did clear my head! 10-15k steps a day can be sustainable for me. What is that magical, portable treadmill that you have? That looks amazing!

  • After just 3 days of walking 10000 steps a day, it doesn’t seem difficult. I finished my steps within 2 hours [less] I’d do at 3 something pm and finish at least around 5 pm

  • Want to make gains with me? Join my upcoming 30-day pushup challenge:

    Guys, I have been working on a really cool project I’ll be releasing soon but wanted to give you a sneak peak. It’s a follow up to my original 100 pushups a day for 30 days challenge, but this time you will be able to participate along in the challenge, track your progress and see how others are doing!

    You can participate in the challenge for free, but there is also an option to purchase a paid entry which will get you a T-shirt and have a donation made to St. Jude’s Children’s Hospital.

    In addition to the donations from the paid entries, I will be setting some group milestones in this challenge. If you guys meet these milestones, I’ll make even more donations for each one reached to St. Jude!

    I hope you guy will join me in this challenge! To find out more, go to

    And stay tuned for the video!

  • walking 25k steps few years now daily, it takes 3 hrs for me. I recommend listen podcast or audiobooks. In few month you won’t see your life without 3hrs walking and listening all political news and audiobooks available. trust me.

  • I needed to see this! I’m so sedentary right now especially because I’m away from my dog I don’t have a push to go walk. Btw, in the walking treadmill clip I saw a fancy looking keyboard what was that?!

  • Thats awesome ��. I’m trying to make 10k steps a minimum everyday now for me. Its relaxing and a good way to unwind or think about life

  • What an amazing video. You’re honestly one of my favorite creators, and you have a really warm personality to boot! I always look forward to seeing your work.

  • Sanne, you remeber me. My name is Anja from Croatia near Italy. I tipe you, and in same time listen because you are amazing…my dog is today 3 years!������…I will give him house pary, he like spagheti so I will cook him…I also walk and now I am 37,2 cm. What you do now? I exercise?… what to do to walk in days like this?

  • Your videos are so thoroughly done. I can appreciate that. Hope you and your wife are staying safe out there. My husband and I are able to get and do things here in Texas, unlike some other places.