I Set a Goal of 12K Daily Steps—Here’s How It Transformed My Health

At first of this 12 months, I used to be listening to Arielle Lorre’s, The Blonde Recordsdata Podcast. On this specific episode, she was in dialog with movie star coach Harley Pasternak speaking in regards to the high 5 issues individuals can do to really feel their finest. Out of all 5 suggestions, which ranged from vitamin to sleep, it was his recommendation to prioritize day by day steps that impacted me probably the most.

Just a few years again, Harley had taken a sabbatical and traveled to a number of the healthiest nations on this planet. All all through his travels, he pursued the query: Why are the individuals in these nations residing (on common) a decade and a half longer than Individuals? His conclusion: They have been getting a mean of 11k steps a day—or extra.

One fast have a look at my metrics advised me I used to be nicely beneath that quantity. On a great day, I would get between 5,000 and seven,000 steps. Past that, the remainder of my day was pretty sedentary. I used to be sitting at work, driving to most of my errands, and my exercises have been spent on the Peloton. As a rule, I used to be in a seated place.

Featured picture by Michelle Nash

Picture by Michelle Nash

Committing To Small, however Constant Change

From the second I listened to that podcast on January 30, I made a decision to make one small change: stroll extra. And I’d use Harley’s baseline of 12k steps as my day by day objective.

Spoiler alert: Penning this in early July, I am pleased to report that I am nonetheless going sturdy and have hit 12k virtually each single day. In fact, there have been just a few setbacks (COVID, journey, and the occasional late night time when 12k simply wasn’t within the playing cards). Whereas I understand that having the time to do that and residing within the comparatively delicate Austin local weather are each luxuries, I did have to revamp a little bit of my life to make this doable.

Picture by Kristen Kilpatrick

How I Made Time for 12K Each day Steps

Established My Aim as a Non-Negotiable

It sounds fairly easy, however the second I made a swap in my thoughts that I’d do that with out query, it turned a precedence. Each morning earlier than I test emails and texts, I throw on my sneakers and head out the door. I do a five-mile loop and normally get 10k steps coated inside that route.

From there, I do know that I will get the opposite 2k from basic motion all through the day. I am the kind of
one that has to maneuver earlier than anything within the morning, in any other case, I possible will not get it in later
between work and a busy night schedule. If for no matter cause I am unable to hit the path within the
morning, I be sure that to stroll for any errands, conferences, grocery retailer journeys, and so forth.

Picture by Michelle Nash

Repurposed Good friend Hangs and Conferences

As an alternative of making an attempt to satisfy mates for dinners or drinks, I have been inviting them on my morning walks. Most of my mates are on the identical web page on the subject of getting their motion in throughout their morning routine. I additionally work remotely and request every time doable to get off Zoom and take the decision on my telephone whereas strolling. Any probability I can get to name my dad and mom sometimes occurs on the path,

Set up New Rituals

I really like an after-dinner stroll, particularly when it is not 100 levels in Austin. In order a lot as doable, I attempt to make room for one after I can. Similar goes with Uber’ing to dinner and strolling dwelling, or strolling to a neighborhood or close-by movie show, spa, restaurant, and so forth. versus driving.

Picture by Riley Reed

How 12K Each day Steps Has Improved All Elements of My Wellness

I have been dedicated to the day by day apply for seven months now, and it is really develop into such a behavior that I do not give it some thought as a lot as I used to. Nevertheless, I’ve seen three actually huge shifts that remind me of the magic of my day by day steps.


What began as a day by day stroll of hitting 12k steps has now was working 2-3 instances every week, and I sometimes exceed 12k daily. I’ve develop into a lot stronger and sooner each working and strolling. My physique feels nice—and bonus—I sleep so nicely,


I’ve processed numerous huge feelings out on a stroll. After I’m anxious, uneasy, unhappy, or a bit heated, a stroll inevitably calms my central nervous system and whereas I’ll not really feel one hundred pc higher after I’m completed, I at all times really feel extra in command of my feelings, grounded, and relaxed.


My day by day stroll has develop into a remedy session of kinds. Whether or not I am listening to a podcast on a subject I am interested in, or just must zone out with an ideal playlist and music to match my temper, being outdoors and in nature transferring my physique seems like the perfect type of self- care (subsequent to an ideal remedy session, good sleep, or high quality pal time).

Picture by Michelle Nash

Do I’ve to get precisely 12k steps a day to reap all the advantages?

Whereas Harley has instructed 12k a day, he additionally identified the significance (and advantages!) of setting a beginning objective of merely aiming for extra motion. Keep in mind: Do not let the precise quantity overwhelm you. Personally, I really like how one thing so easy can garner such optimistic outcomes and improve your life.

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