I Walked 8K Steps A Day For Two Weeks—Here's What Happened

At the beginning of the summer, I set out to challenge myself to achieve one of my personal long-term fitness goals. I wanted to be more serious about walking every day, so I decided to walk 8K steps every day for two weeks to prove to myself that I could achieve this feat. 

What Led Me to This Challenge

When the summer started, I was searching for an effective workout method that could easily fit into my busy schedule. So, I did some research on easy workouts and found that most options either took up hours on end each week (which I didn’t have) or required paying for a hefty gym membership. That's when I realized that my favorite workout was walking. I already took walks every day, so now I just had to kick it up a notch to achieve my goal. 

Every day, I would go on walks around my neighborhood on our walking paths and to local parks, either by myself or with my family. It was such a simple and easy habit for me to continue to do in a more focused way. Walking became an activity that I incorporated into my life as my primary workout. 

The Proven Benefits of Walking 

Walking has numerous benefits to your everyday health, states Healthline. It can even prevent certain diseases and help you live longer. 

A study concluded by the JAMA Network examined the association of daily step patterns with mortality in U.S. adults. The data suggested there was an association “between the number of days taking 8,000 steps or more throughout the week and a lower risk of all-cause and cardiovascular mortality at 10 years.” Scientists concluded that the participants in the study who walked 8K steps or more for one to two days a week showed lower levels of “all-cause and cardiovascular mortality risk.” In a previous study, it was shown that individuals who walk regularly (8,000 steps or more) “experience lower mortality.” 

The Mayo Clinic stated, “the faster, farther, and more frequently you walk, the greater the benefits.” Studies show that walkers can see great physical improvements, such as increased energy levels, improved mood, and reduced stress and tension levels. 

My Personal Results 

I was surprised, to say the least, with my results! Overall, my body felt better and healthier. I slept better at night and stayed asleep longer, my skin looked brighter and healthier with fewer breakouts, and I was able to focus more and for longer periods of time without needing extra caffeine. 

I also noticed that I had lost about 5-8 pounds one morning and remarkably even dropped a pant size. I was shocked by this revelation. I felt thinner and better about my body image than I had ever felt before. 

I started being excited for my daily walks and even bought cute outfits to wear when walking. I mapped new outdoor paths to walk and even searched for new podcasts and music to listen to. 

I would usually try to walk in the morning and sometimes in the afternoon if I had extra time. My goal was to walk for about 25-30 minutes, or at least until I hit a mile, for the first walk. Then, I would go for a second walk that would usually total 20-25 minutes, equalling about one hour of walking a day. 

Once I got going, sometimes I would walk upwards of 10K steps each day or even two miles a day – it really depended on my walking course and my time availability. I used the fitness app on my Apple Watch to track my steps and distance. 

To be honest, in the beginning of this challenge, I struggled with trying to find daily motivation for walking. Willpower alone was simply not going to cut it for me. So, I started creating habits that prepared me to reach my goal. I made time to go walking each day by moving things and meetings around. I laid out my gym outfits the night before, and sometimes I even rewarded myself with a sweet treat after my workout. 

The strange thing about motivation is the ripple effect that it has on your life. After my challenge was met, I felt so accomplished that I continued to create other new goals in my life, such as drinking more water, prioritizing healthier foods, and getting more sleep. I was amazed at how accomplishing one little goal led to even more success in the long run. 

It’s true to say that I was greatly impacted in more than one way. Walking is the easiest way to exercise and is also one of my favorites. It brought back my confidence and helped me improve my fitness in such a simple way. 

Closing Thoughts 

Trying to find the right workout for you is a challenge for sure, but walking was my solution. I wanted to work out and get outside more but not have the time or money commitment at the gym. Walking each day checked all the boxes for me. 

Walking is something that we already do every day, so why not try to challenge yourself to get more steps in, even around the office or at work? It’s so simple to incorporate in your life, no matter which stage you’re currently in. For example, when you take your lunch break, leave 10 minutes after you eat your meal to walk around the office, or better yet, go outside and get some sunlight. If you’re a student, take a study break outside and walk around your campus. If you’re a new mom, put your baby in the stroller and walk around the block. The possibilities are endless! 

Walking changed my life. I was so happy that I could achieve my goal of walking 8K steps a day that I just created another goal to walk 10K a day. Working out doesn’t have to be difficult – you can simply walk. So what are you waiting for? Put on your walking shoes, and get out the door!