10,000 steps. 30 days. Shoes on!
This summer, we took on the challenge of walking 10,000 steps (about 5 miles) every day in August. Most fitness trackers are set to 10,000 steps as the default goal. But is that really the magic number to make a difference in our health?
Here’s a recap of our journeys and what we learned.
Michelle’s 10K steps challenge
Before: I averaged about 7,000 steps a day before taking on this challenge. I thought 10,000 would be an easy goal to reach. Sadly, it wasn’t.
The challenge: I woke up motivated on day one. I’m lucky to live in town, where there are a lot of things to look at and explore while I walk. Of course, the best view is the ocean!
There's something magical about a sunset beach walk!
Unfortunately, during the first week, I lost some motivation, and it was hard to leave home. The humidity was the biggest deterrent, though my body was also quite sore after the first few days of walking.
Sometimes, I didn’t reach the goal, but I tried to make up for it on other days by walking more. My husband helped hold me accountable and became my walking buddy. We took strolls after dinner together, and on weekends, we ventured the 2.5 miles into Waikiki.
Takeaways: On days when I was out and about, I found that I didn’t need to constantly check my progress to make sure I was hitting my goal. Short walks helped add to my total count, so by the end of the day, I just needed a 20-minute walk to complete the steps (usually about 2,000 steps, or one mile).
Physically, my body became less sore, and I felt more energized. Mentally, I felt a sense of accomplishment when I saw the number hit 10,000 on my smartwatch. I preferred walking outside over the treadmill because connecting with nature also helped with my mental health. While I may not hit 10,000 steps every day going forward, I think my new goal will be to walk outside more often, especially to the beach!
Courtney’s 10K steps challenge
Before: I lead a remarkably sedentary life. I spend at least eight hours a day in front of a computer and the rest of the time avoiding the sun, so it’s not surprising I average about 3,000 steps a day. When this 10K steps challenge came up, I thought, “it’s what you should be doing anyway so do it!” So, I dusted off my mini-stepper and gave it my all.
A pink stepper makes stepping fun!
The challenge: When I was pregnant, I was diagnosed with gestational diabetes. That meant I had to eat six to eight small meals or snacks a day and fit in at least 30 minutes of daily exercise. When I told my nurse that I just didn’t have time to exercise, she suggested walking 10 minutes after every meal. For whatever reason, it seemed more manageable than exercising for 30 minutes straight and I was able to do it for the remainder of my pregnancy.
I used this baby-step mentality for the 10K steps challenge. Walking didn’t have to be a big production where I’d have to change my clothes and shoes and go outside and get sweaty. I told myself that I’d use my mini-stepper 10 minutes after every meal and five minutes after every snack.
With this in mind, I found myself snacking less to avoid extra stepping. Conversely, sometimes I’d step longer than 10 minutes if I had time since I was already stepping. As a result, I was able to hit 10K a day for an entire month. Amazing!
Takeaways: While I felt more energetic and slept better, as soon as the month was over, I slipped into my old slothful ways. I’d make excuses not to step after meals and would indulge in an extra snack here and there without the five minutes of stepping after. I realized that for 10K steps a day to be sustainable, I’d have to constantly participate in a challenge. Or have some sort of accountability. A walking group perhaps?
Walk with a Doc
Need a little guidance on your walking journey? Start with a weekly walk in Waipahu, where Theresa Wee, M.D., leads the community in a walk every Saturday morning.
The pediatrician created the Oahu chapter of Walk with a Doc in 2016 after seeing a rise in obesity rates.
“My passion has always been to help families prevent illness by being proactive,” explains Dr. Wee, who has been in private practice for over 40 years. “The goal of Walk with a Doc Oahu is to give people an opportunity to take that first step towards better health.”
Before the walks around Patsy T. Mink Central Oahu Regional Park, Dr. Wee shares a new health tip to help educate, encourage, and promote healthy lifestyles. Everyone then walks at their own pace and distance for about 45 minutes. They then regroup, have a cooldown session, and enjoy some fresh fruit.
Dr. Wee leading the group in a cooldown. Photo courtesy Theresa Wee, M.D.
“After the COVID-19 pandemic, I felt it was even more important for all of us to connect in-person and empower one another toward our healthy goals,” says Dr. Wee. “The best part of the walk is making new friends, reconnecting with old ones, and simply enjoying nature and the warm fellowship, which are priceless.”
One step at a time together
As a physician, Dr. Wee spends as much time as possible in the exam room with her patients. But the relationship takes on a different form outside.
“It’s great to see my neighbors outside the office and walk beside them, letting them know they’re not alone in their health journey,” she says. “My favorite part about the walks is my interactions with the community and sharing my passion for getting their entire family on board toward healthier choices.”
She enjoys talking story with everyone, including kupuna, who are grateful for the chance to get outdoors, walk safely together, and make new social connections. Dr. Wee calls her weekly walkers her “walking family.”
Dr. Wee with one of her walkers. Photo courtesy Theresa Wee, M.D.
“It can be difficult to initiate or maintain any major changes in your lifestyle on your own,” she says. “But when we come together as a group of like-minded people with similar goals, it becomes fun and doesn’t even feel like work. I truly believe in the power of gathering to accomplish great things, one small step at a time.”
Walks are held every Saturday from 8-9 a.m. Meet near the tennis courts at Patsy T. Mink Central Oahu Regional Park. All ages and fitness levels are welcome. For more information, visit the Walk with a Doc Oahu Facebook page.
Get moving
Read below for more ways to get active and improve your health:
