THE 100,000 STEP CHALLENGE | how many steps *should* you take a day?
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- Опубліковано 5 лип 2022
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Hey everybody! Today I’m taking you through the 100,000 step challenge (I don’t think that’s a thing but go with me lol) as I embark on a journey to take 100,000 steps in a week. I’ll break down how many steps should you take a day and give you some great ideas of easy ways to increase your NEAT. Drop any questions down below!
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#10ksteps #tdee #nycvlog - Розваги
7,500 was my goal during college and I always got that super easily on campus. Now I'm an online grad student and I live in a 2 story townhouse in a not very walkable neighborhood/town. I'm also chronically ill and struggle with lots of movement during the day. At the beginning of this year, I set my Garmin steps goal to 5,000 and I've hit that every day for the last 2.5 months. I'm very proud of myself for getting to that number, even though in an ideal world it would be higher. Thanks for all the tips!
You're doing the best you can and that's fantastic :)
Another great video as usual! I so just want to comment a huge Thank You for acknowledging your privilege with regards to fitness. It’s very tiring watching super fit, single white women fitness influencers (or the self-help gurus for that matter) eating all the super healthy and aesthetically pleasing organic foods, shoving down everyone’s throats how easy it all is to do what they do and hearing statements like - “you just don’t want it badly enough.” I appreciate you acknowledging this is difficult for a lot of people - those with kids, many working multiple sedentary jobs, barely making enough to put any food on the table, let alone high quality organic “superfoods”. I love your realness, your no-nonsense approach to health and fitness, your self-awareness and the fact you call out the BS of your industry. Too many people are so overprotective and fragile to faults or constructive feedback when it comes to their personal choices on how they live life. You are a breath of fresh air and so hugely underrated. Keep doing what you are doing!
Thank you Erin!
so proud of myself because usually hit around 10000 steps a day with the same tactics that you listed in the video - except maybe the walking workouts because i get bored of them nowadays :D but yes I walk whenever I can for errands, for meeting people, for a coffee etc. tbh it is of course easier in the warmer months and sometimes a hassle in the rain and winter but i try to do it anyways
Oh yeah, definitely tough in the rain and snow here!
I love clicking on your channel and watching your no nonsense approach to everything. I am almost 60. Getting my steps in the weekdays is truly the most difficult I have a desk job. But I do get pushed out the door with my overly hyper high energy pup. Weekends we hike /backpack so steps are not even a challenge LOL.
Those are some great tactics!
Your cat is a whole mood 😹💖
Hahaha ohhh yes she is
Working a desk job in IT steps are definitely a challenge. I try and use my standing desk as much as possible and also take 30 minute walk at lunch or after work in addition to my regular exercise routine. I had used a pedometer, but it kind of became an obsession thing hitting 10K daily.
Great motivation. Always love your energy and fun natured videos. Been off track from a usually packed workout week and been wanting to get walking into my days for exactly the reasons you mentioned. Thank you :)
You're so welcome!
Always love watching these reminders of the need to just move more throughout the day, and for ideas on ways to do so. I started throwing on short walking or dancing videos over my lunch breaks after seeing you mention them - so much more appealing to me and easier to get myself to do than just jumping on the treadmill.. and there really are a ton out there to choose from. I just never thought about it until i heard you mention it in one of your videos, so thank you for that! Another one of my favorite tips i heard somewhere along the line for increasing steps/movement/non-exercise activity is to do everyday things *less* efficiently - take several trips to carry the groceries in instead of carrying as many bags as possible, make multiple trips to the sink with the dirty dishes instead of stacking them up for one trip, etc..basically just turning things into more movement than it would/could be
Ooh I love that tip!
Thank you for this!!!! This is perfectly timed and it's so difficult to find easily digestible information regarding physical health based in science. I love your channel.
Thanks Brooke!
I really enjoyed this video, Justina (although, I love all of your vids). But I appreciate you pausing and taking a moment to realize your privileges in this situation and it just reminds me of what drew me to your vids. But also, I've been working on assignments today and this made me get up and work to get some more steps in for the day! Definitely gonna remember to frontload in a lot of areas of life too!
Thanks for watching Alicia!
It's a bit of an unpopular opinion, but the slow "return to office" over this year (even just on a part time basis for me) has been such a blessing because I have 1) more structure in my office days, which 2) gives me the opportunity to move more either by walking to the train or getting mini serotonin boosts from walking around the office and chatting with people I don't normally get to see. The instant drop in my movement from 10-15k steps/day pre covid to sub-3k early 2020 was BRUTAL. More than anything my mental health has improved by having consistent reasons to move more again.
That's great!
Thank you for doing this video. I have been getting over 10k a day since I've been tracking again. I have dogs that need walking multiple times a day so that really helps. I really liked how you included household chores in your steps. I always feel like I am cheating when I am doing "normal" household stuff. It such a mental thing for me. I am so glad I can now embrace those steps too in my total count.
all movement is good movement!
I love these tactics! This past spring I participated in a step challenge at work and I made it my goal to get 100,000 steps in a week a couple of times during that challenge. It helped that I was training for a 5 mile race at the time, but I still had to be really, really intentional about getting more movement. And I agree that it helps to live in a walkable place but there are many other ways to get movement. Thanks for this video!
You're so welcome Renee!
Great tips! I love living near a few fairly large parks with lots of hiking trails so it's an easy way to get my steps in on the weekends when it's not so brutally hot outside. At home, I just put a movie on, turn off the volume on a walking video and get my steps in that way. Super lazy lol.
Haha I love that though!
@sarah jane I get bored too, especially with the ones that are an hour long. There's only so many ways to make that interesting.
Love the practical tips. Great video!
Thanks Krista!
Bravo!!! 👏🏽 That was a lot of walking and I wanted to take a nap just watching lol...BUT point taken that movement is really important. The tactics were also really helpful.
So glad you enjoyed :)
As always, another brilliant video. Thanks so much for suggesting Kyra Pro in a previous video. I really love her walking workouts. I like breaking up my workday with her 5-minute walking workouts.
So glad you enjoy her too!
I swear your videos are so timely for me. They always answer my most current questions! I just moved into my new husband’s studio apartment. It’s just soooo small that I leave every 4 hours to walk and get some space/air. I’m averaging like 16,000 steps a day. And I’ve been wondering how many steps is probably best for me, bc I get so tired from moving that I don’t want to do my actual workout. Great video!
Thank you!
My exams last for a whole month and that's my biggest challenge to get myself moving bc I usually study while sitting and never go outside BUT this time I decided to study while walking around the house especially that we have a long corridor so here I am watching your video while walking!
OMG I love that! I also used to pace while studying :)
I really appreciated the information about 7500 steps being a daily goal instead of the typical 10000. Even though it’s not a huge difference 7500 is a lot more achievable for me. I can hit that number already without much effort on weekends when I’m out running errands and doing things, now it’s just about trying to add extra movement during my work week. Thanks Justina!
Glad it was helpful!
I love your videos...your whole aura is brilliant uplifts mood instantly
Thanks love for all your effort, no BS approach
Thank you!
Great video. Loved the tactics ‼️
Thanks Roxi!
Thx for recommending Kyro Pro! Absolutely adore her energy and walking workouts 😁 love your tips and no BS perspective on steps challenge ❣️
She's great, right?!
Love this video!!!
This should be interesting!
I just completed my NYC trip (thank you for all the sight seeing tips a few months ago)
Meant to include- we walked nearly 30,000 steps each day- a lot of walking! And at home I usually walk 10,000+ steps
That’s fantastic Taylor!
Speaking as someone who uses a Fitbit to gauge my daily activity level against my typical activity level, I'm so ready for this video
Woo!
@@JustinaErcole one of the things that’s great about your videos is that they motivate me not only to move but also to get stuff done!
i dont really have a walkable town so i think doing chores and just being active inside the house is a really cool idea !!!! tho i do know some places where its possible to walk at so ill try to go there n get my steps
Great idea! Maybe take a friend or significant other and go for a day of walking around a new town :)
It was difficult for me to get 7500 steps right off the bat so when I just started to implement walking in my routine, I aimed for 5000 steps first. That was last year, and now I’m aiming for 7500 steps but after getting a dog, my average is 10k 💛
That's amazing April! Slow and steady :)
I loved how active I was living in NYC. I averaged 15k steps per day and felt so good. Rural New England doesn't hit the same way. Hoping to move back into a walkable city soon. That's where my joy is!
I love it here too!
I'm watching this during my breakfast this morning. I just came back from my 30 minute morning walk. I've been also focused on getting more steps in the day as I work a desk job at home. In the winter, I surprisingly pushed myself to get up the morning when it was cold and at times really cold to get the 30 mins in. 30 mins of steady walking translates to 3600 steps. When it was spring, I attempted a few times to walk to my client receiving office which is 1.7hr walk one way translates to just over 11K steps. It meant I had to be out the door at 7am which isn't always easy for me. I find it easier to get the 10K steps if it was broken up to 30 mins x 3 throughout the day. For me, it could mean a morning walk, a lunch time walk and an after work walk- easier for me if I was actually working outside of my home office and take a few bus stops off early to walk the rest of the way home. If it rains, there is no way I feel motivated as I hate walking in the rain but I did do it if it was merely misty or light showers.
For me, the idea of the morning walk outdoors is to get the fresh crisp air. It's very refreshing and I found myself being more alerted during the day despite losing sleep to get that walk in. I am trying to do it better- get better sleep and still fit the morning walk in.
Love that you found something that works for you!
Thanks for the walking workout recommendation! This Vegas heat is killing my step count 😂😂
It’s rough!
I can FEEL how much better I feel on days I get more than 7,000 steps in a day. I thought it just might be ME but it is fun to see it is around what science says is ideal. I am an online graduate student and sometimes do not leave my house in a day, so more movement is a big goal for me!
I love that you've felt the difference Mariah! Keep up the great work :)
Thank you for this one, Justina! During the last 2 weeks, I've been gradually increasing my steps count, because I realized that I wasn't moving around enough (I'm talking about hitting less than 5000 steps per day); more worryingly, I was also trying to making excuses for myself such as: "Oh, but you are active, because you workout X times per week". I'm glad I was able to understand that a change was very much needed, and I'm also happy because it seems that walking "a lot" is getting more and more natural every day. Now that you explained that 7500 is a good number to set as a goal, I'll try to achieve that gradually during this week (I'm pretty near already!). I wanted to ask you, though, if you could explain how exactly hitting 7500 steps per day is beneficial for our health. I mean, what exactly happens to my body if I walk more? Sorry if it's a dumb question, I swear I tried to look for some science but I miserably failed. I've only understood that it seems to exist a correlation between a reduced mortality risk and 7000+ steps (as observed in a group of older people); I still don't get if there's a causal relation (and why) between mortality and daily steps, or just a correlation.
Thank you again for the great, informative video and many belly rubs to your Zooey. : )
The easiest way I can explain is that movement is beneficial to your body in MANY ways. Hormone regulation, cardiovascular health, joint health, cellular health, mental clarity. The act of moving more improves all of these things. And with all of these things working well, your body is less susceptible to things like diabetes, chronic pain, heart disease, etc. I'm happy to send you over some articles that break down the internal processes of each of these things if you'd like to read more, but there's plenty of info out there if you wanna take a stab at google :) hope that helps!
@@JustinaErcole No, I won't bother you unnecessarily any longer, you already gave me an awesome starting point, plus a quick and insightful summary if I want to learn more about these things in the future, so THANK YOU. You're the best! Can't wait for your next videos! Have a beautiful day! : )
Ever since I started my fitness journey last year, I've been consistently hitting 100,000 steps every week (without thinking)! Having said that, I hear you about the office job, because I do hold onto an office job. On days that I work in the office, I am able to get about 4,000 to 5,000 steps by the time I knock off work. On days I work from home, it's closer to 2,000 to 3,000 steps. I must also mention that I live in Singapore, so not only is it a walkable city, it is also the best (read: cheapest) option I have to move about (other than the public transport - bus and MRT). So I walk and take the public transport to my workout classes in the gym after work and for a dance cardio class or an aerobics class, I can get the 5,000 steps very easily. By the end of gym, I will be hitting 10,000 steps and ready to call it a day! :)
lol “hot girl walk” - i think some kids did go on walks or hang out on the neighborhood, but even as an older gen z-er, i see zero kids ever on my parents block unless they’re with both parents. i think it’s a product of stranger danger and things like that
What a shame. My parents used to kick me and my sister out of the house until the street lights came on lol
I almost did that 2 weeks in a row... thanks traveling and Thursday to Thursday dance camp! During the height of thr pandemic I was sad and barley getting 2k steps a day... no wonder I gained a bunch of weight!
It's definitely harder when you're stuck at home!
I literally just walk to and from the gym everyday and that gets me 10,000 steps
Love that!
I get 10,000 easily but usually get at least 15,000 and 20,000 + on a good day I am 42 yr old woman. I walk at work though too. I have ADHD and other problems I can only keep under control if I exercise enough
👍🏻
Hoping your tactics sink in overnight 😴 need to lift my steps!
Take it slow and steady! Try aiming for 100 more a day as a start :)
@@JustinaErcole good idea, will give it a go today! Great vid, as always 💃
I would love it if you had an affiliate link for floor padding for us urban dwellers with downstairs neighbors! I used to do tae bo 20+ years ago in Astoria but luckily I knew the downstairs neighbor, have been cautious ever since--many NYC apartments and neighborhoods later! Great video.
No affiliate link, but heres the one I use!
www.rubberflooringinc.com
@@JustinaErcole these look great, thanks!
I hate going outside so I hope my Nintendo Switch Sports will help increase my steps. 😅
That's a fantastic option!
do you happen to have any advice or suggestions for how to get in more movement during your day that doesn't involve too much walking? i work a desk job and over the last 6 weeks or so i challenged myself to try to hit 10k steps daily and it really has improved my days. unfortunately, i have EDS and currently having a flare up causing pain in my knees. i feel lost without my walking and now see the privilege i had during those weeks. i still have strength training for my upper body but i'm struggling to find more ways to move that don't irritate my knees. Thanks Justina!!
I would highly recommend asking your doctor or PT. I’m not qualified to work with people who have EDS so I can’t give specific advice. Sorry I’m not more help!
I was very used to getting in 15k+ steps a day until recently when I have been dealing with some joint pain. I am working out on a bike now and I know in my head that I am getting in movement but seeing the drastic decrease in steps messes with my head so bad for some reason.
Hi at 20:38 where you're showing the map of Socrates Sculpture Park I think you need to crop the image slightly as I think you might be displaying your home address? Love the tips, I defo need to get in more steps thanks to my desk job. Used to to walk 20-25Km each day for my old job and I don't think my body is happy about the change. Gotten worse since working from home!
That’s actually my old address! I noticed during editing and was like, oh well I don’t live there anymore lol. Thanks for the heads up!
I have no idea how many steps I hit during the day (can't have my phone on me at my work nor use a sport watch).
I just try to add walking to my day when I can. 😊 Not having a car helps a lot.
Agreed about the car!
What dance class did you take? That looks like fun!
Danceworks had some workshops and I also taught one!
Love the paper plates. They definitely need to be blocked. 🤣
😂😂😂
First heard about this when Markiplier did a couple years ago haha. Very fun challenge. I think my legs would give out before I reached 50k lol!
Please review the book!
I'll report back :)
I work from home and really struggle with steps since doing so (it was never an issue pre-pandemic) and movement so I try to get up and walk on the spot for 5-10 mins every hour and then I find I’m on about 8k by the end of my 8 hour work day.
That’s great!
You're one of the only people I know who still looks beautiful even when you're a sweaty mess after a workout. So unfair😭🤣❤️.
Also, you don't drive??
I have a license but have lived in major cities since I was 19! So I never drive anymore haha
Day 1 of asking to review Bailey Brown’s workouts!
Never heard of them, but I'll look them up!
According to my fitness tracker app's last weekly report, I averaged at 14,163 steps a day last week. That's just short of the 14,286 a day I would need to get to 100,000 for that week.
Okay, I am purpusefully doing at least 10,000 steps a day because the app gives you a medal if you do more than 10,000 steps a day for 21 days in a row. I already got that one and am now working on getting the one for 100 days...
28 days down. 29 if I count today - which I can because I will get over 10,000 by the end of the day. It's 6 p.m., I'm at nearly 9,000 and I still have to do the little evening round with my dogs.
Of course the "medal" itself is not worth anything - but I want to give myself a challenge. (And my wrist is bothering me - so I don't want to do weight lifting until that has gone away or I've had it sorted out by a doctor.) On the weekend it's no problem to get over 10,000 steps because we do long walks with the dogs (15,000 to 20,000 is a given there) - but I have a desk job and so I need to supplement with doing additinal walks with the dogs, walking workouts, walking to the dentist or doing my workouts on the elliptical / crosstrainer (because the fitness tracker also tracks steps on that (if it feels like it...).
Do you add the steps during strength training and stationary spinning? When I ride my peloton for some reason fitbit adds random 1000-2000 steps, not sure how. May be its based on the distance I rode?
Don’t overthink it. Your Fitbit has no idea what you’re doing. It’s simply noticing that your arm is moving and guessing a certain step count :)
Wait. Can we talk about the cottage cheese and bananas? I’ve never tried that. And what was sprinkled on top? :)
OMG it's so good! I put hemp seeds on top :)
I struggled to reach my step targets recently. Hit a real low. Then kick started the keto again and without even trying, I find I'm hitting 10,000 - 15,000 most days.
I have a desk job 😬
I'm not sure how keto has increased your step count, but if you feel there's a correlation and you enjoy it, then that's great!
@@JustinaErcole I just seem to naturally have more energy so I am doing more.
There was a video you did a while back talking about how what you eat affects how you feel.
This is true for me. When I do keto I always feels way more productive.
I'm not planning to move more. It just comes naturally because I feel more energetic.
And I am not napping during the day from sugar crashes 🙌
These tips are great! I have a hard time getting steps in. I do little dance parties during the day to get in some extra.
Also: paper plates for the win! I use them all the time.
Yes dance parties!
I'm being doing between 10000 and 16000 steps per day since I can't remember, I'm half spaniard half french and I've been always been skinny but the thing is, I don't do it for a slim body but for the benefits, covid got me last week and the doctor said to me it will probably kick my ass for about 7 days or so. I was only sick for 4 days and in the third one I started walking again and it allowed me to defeat the amount of mucus I had and gave me much more energy a single coffee would give me.
I do it fasted because I wake up at 5:30 to skip the sun since here is really hard and I don't wanna look like my skin burned out but you can do it anytime of the day, the thing is when you start walking the time passes by and you don't notice it. I am lucky to be able to walk in nature, in a forest but you can always listen to a podcast, music or whatever fits you and if you have company like a friend or a dog is even better. I totally recommend you walking, this and a healthy clean diet is what will give your health a boost. Look at asian people, look at us, europeans, we're skinnier and happier because we rather move than taking the car.
Just walk, you will love it. As a human being you were born to move.
I was with you until “clean diet” and “Europeans and Asians are skinnier.” This video is not about being thin. This is about decreasing your chances of long term health issues.
@@JustinaErcole I didn't explain myself well then, is a cultural thing I guess. I am half french-half spaniard I spend half of the year in Spain and half of the year in France. Let me explain, in both countries we have food that never ever ever contains more than 4 ingredients and those ingredients are well known for the people, if you stop to read them you know which one is even the kids, we never eat foods that contains more than 4 ingredients, never. In fact, fast food restaurants had to change their food there because the first time they opened had the same type of foods like in USA or United Kingdonm and people didn't wanted it, so they changed it. What I mean with clean diet is a diet in which you know what you're eating and no more than 3 or 4 ingredients.
This is about health not being skinny but turns out it goes hand to hand in human bodies.
Is this quantity over quality? Steps going up a flight of stairs are equal to steps on a flat surface, etc. Speed doesn't matter, it's all the same and it's all good? I've never used an app or tracker in my life! I'm finally going to invest in a Fitbit, sound good? Thanks! 🤗
For most people, it's all the same. But if you're trying to work on your cardiovascular strength, stairs are obviously ideal. Hope that helps!
why would you not link that other video, i have no idea what it is, it's not in the recommendations, and now i have to go and find it 😂
What other video?
@@JustinaErcole the full video from last day of this challenge, but I already found it
What kind of watch do you use to track your steps? ☺️
Fitbit!
@@JustinaErcole thank you☺️ Your videos are so different from other content creators and it’s eye opening! Thank you !
A few years back my girlfriend and I walked a 46km trail in a day. My feet were destroyed for the next week after that hike.
OH WOW
I'm a very "why take the bus/subway when you live in a very walkable city" and, even when we go to Madrid (Spain's capital and next city, we're 20 minutes away in public transport) we like to take the train and walk all the way. Sometimes we walk for hours.
Reaching 10.000 steps a day is easy, except in summer. Because the spanish summers in Madrid are hell on earth. We considered ourselves lucky if we've got 35ºC/95ºF, cause the last years we reach more than 40ºC/104ºF during the day. You can't go outside while the sun is out after 10 am and the night's temperature is more than 25ºC/77ºF most of the nights and thus sleeping is... Not good, really. So I use to take a walk/run at 6-7 am and doing all my errands before 11 am, but I'm exhausted all the day because of lack of sleep and heat. So I adjust my expectations, reaching 7000-8000 steps a day is enough.
(And I do walking workouts, and indoor cardio and cleaning and all your tactics, but sometimes is not enough and it's good because... Life happens).
Yep, life happens! :)
I can usually get the 10,000 in. Workouts, walking, and life insure that. Yesterday, I took the grandkids to the Bronx Zoo. 18000 steps!
That's great!
I do 100 k a week 60 overweight and smoke cigarettes
Cool
My Goal is between 15.000 and 30.000
On Weekends I can hit 30.000 without sweat...but workdays is struggle
That's incredible!
@@JustinaErcole thx but i don't have kids so is easier but it's struggle
I average 150k a week oops
That was me pre-pandemic! Working from home now it’s SO much harder!
Thought it was a great video overall.
But I gotta say...I really do take issue with 21:40-21:50. There's absolutely nothing wrong with being straight, white, or fit. Acting like you have to apologize or feel "privileged" because of it is ridiculous IMO.
You didn't choose your skin color or sexual orientation. It is who you are. Just like you're active, healthy, and take care of yourself. So the fact you're able to move and train is the result of your lifestyle choices and dedication. That means it's earned and there's nothing privileged about it.
**I think modern woke culture has straight white people brainwashed into believing they need to feel apologetic for simply existing. True diversity includes everyone. 👍
To be clear, I don’t think there’s anything wrong with the color of skin or the size of my body. And I don’t apologize for it. But I absolutely have benefitted from a system built for me to have the option to be active and healthy. We can absolutely agree to disagree on this, but I am totally privileged.