Walking 20,000 Steps a Day: What I Learned and How It Changed Me

Walking Everyday For Weight Loss and Mental Clarity: Before I started this challenge, walking 10,000 steps a day was already part of my routine. It came naturally—I’d hit this number by strolling to a far-off café for my morning coffee, taking an evening walk to digest dinner, and occasionally going on hikes.

But then, curiosity kicked in. I wondered what would happen if I significantly upped my step count. How would I feel? How much time would it take? We know regular walking can lower the risk of heart disease, reduce blood pressure, and decrease mortality rates. So, what benefits might we see from “super-walking”?

To explore this, I reached out to Kelly Starrett, a mobility expert and physical therapist, for some insights. Starrett, a coach and author, believes walking is essential. “Walking should be seen as a necessary biological process, like sleeping, drinking water, or eating,” he says. “That’s how crucial walking is for our system.”

Starrett suggests that while walking 8,000 steps a day is an achievable goal for most, there’s no need to stop there. The more steps, the better—as long as we gradually increase our count to ensure our bodies can handle the extra activity. “There’s some real magic that happens when you walk past 90 minutes,” Starrett notes. With this advice in mind, I decided to challenge myself to walk 20,000 steps a day for two weeks.

How Far Is 20,000 Steps?

Using my phone’s pedometer, I discovered that 20,000 steps usually meant walking between 9 and 10 miles each day—about 140 miles over two weeks. Keep in mind that this distance can vary from person to person, depending on height and stride length.

Walking Everyday For Weight Loss And Mental Health

1. You Don’t Accidentally Walk 20,000 Steps

As a remote freelance writer, I usually make time for walking breaks throughout my day. I also walk to run errands and meet friends (as long as my shoes don’t clash with my outfit). Despite this, hitting 10,000 steps was my usual max.

To reach 20,000 steps, I had to be intentional. I planned multiple long walks daily, knocking out half my steps in the morning and the other half after work, with an afternoon walk thrown in when possible.

2. Walking This Much Takes a Lot of Time

The challenge taught me that my job and location play significant roles in my ability to walk so much. It took me about four hours each day to walk all 20,000 steps. I walked at a leisurely pace, letting my mind wander, stopping to take photos, grabbing coffee, and exploring museums. On weekends, I spent entire days strolling with my boyfriend, discovering lakeside parks and local fairs. Walking became my main pastime, and I’m fortunate to live in a place that makes it easy to do so.

3. Yes, Walking Can Lead to Weight Loss

Walking isn’t the same as running or doing high-intensity interval training (HIIT), but I wondered if it would affect my weight or muscle tone. I don’t have a scale, so I don’t know how much weight I lost, but my clothes fit looser, and my body—especially my calves and thighs—looked more toned. More importantly, I felt fit and energized.

Whenever I needed a boost, I walked. With so much of my free time spent walking, I had fewer opportunities to snack mindlessly at home. Walking also gave me a sense of accomplishment, motivating me to make healthier meal choices rather than reaching for junk food. This experience reinforced what Starrett had told me: “Walking is the easiest and sneakiest way to burn a ton of calories.”

4. Walking Is Great for Thinking

Many famous writers have sworn by the power of a good walk. I now understand why: Walking helps us think. As someone who often battles anxiety and racing thoughts, my long walks provided a calming backdrop for reflection. I listened to music when I wanted to brainstorm and tuned into podcasts when I needed to quiet my mind and learn from others.

By giving myself this time and space to think, I felt less mentally cluttered throughout the rest of the day, and my mood improved overall. The endorphins from walking didn’t hurt, either.

5. I Loved It

On Day 7, I walked all 20,000 steps in one go in the morning, freeing up the rest of my day. But by 6:30 p.m., I felt an unexpected urge to go for another walk. I even logged an extra 4,000 steps on Strava, jokingly calling it “Stockholm syndrome” because I was surprised by how much I wanted to keep walking.

Sure, there were days when 20,000 steps felt like a chore, and I would’ve preferred sleeping in or lounging on the couch. But for the most part, I felt grateful and excited to spend so much time walking.

Tips For “Walking Everyday For Weight Loss and Mental Care With 20,000 Steps a Day”

Invest in Good Shoes: Walking is one of the most accessible forms of exercise, but when you’re covering long distances, you need supportive shoes to prevent sore feet and blisters. I alternated between hiking sandals and running sneakers, and I finished the challenge with only a minor blister and minimal foot pain, even after trekking 140 miles in two weeks.

Plan Your Bathroom Breaks: It helped to know where I could find bathrooms along my route, especially when I was miles away from home. I relied on restrooms in parks, museums, cafés, and even a porta-potty once.

Build Up Slowly: Like any exercise, you should gradually increase your walking distance to avoid injury. Plus, if walking 20,000 steps leaves you sore and miserable, you’re less likely to make it a habit. Start with a manageable goal and gradually increase your steps.

Enjoy Your Community: Many of us got too comfortable staying indoors during the pandemic, and it’s easy to forget to go outside. For me, the best part of walking 20,000 steps a day was reconnecting with my community. I stumbled upon outdoor concerts, greeted countless adorable dogs, enjoyed the scent of blooming flowers, dipped my toes in the lake, and appreciated my surroundings much more than if I had stayed indoors.

Walking 20,000 steps a day isn’t necessary, but after doing it for two weeks, I feel calmer, fitter, and more eager to explore the world around me. If you decide to take on a similar challenge, remember to build up your miles gradually, plan your bathroom breaks, and invest in a good pair of walking shoes.