I Walked 7,000 Steps a Day for Two Weeks

I truly enjoy taking brisk walks. It’s far more appealing to me than sweating it out in a gym. I love the fresh air, meeting interesting people, and, of course, greeting cute dogs. Since I work as an editor at Prevention, I’ve come across numerous studies highlighting the numerous benefits—both physical and mental—of regular walking. So, I thought, why not aim for 7,000 steps a day for two weeks and see how that goes?

However, I have a bit of a dilemma. I split my week between the office for three days and working from home for two. When I’m home, I typically get in enough steps running errands or walking my dog, Ginny, who is probably even more enthusiastic about walks than I am. But those office days? Let’s just say my steps mostly involve moving between my desk and the restroom. By the time I leave, my legs feel cramped, and the sitting really gets to me. So, a few weeks back, I decided it was time for a little experiment: I would aim for those 7,000 steps daily, including my long office days. On weekends and while working from home, I’d push for 10,000. And here’s what unfolded.

What’s so Special About 7,000 Steps?

We’ve all heard about the infamous 10,000 steps, but recent research published in The Lancet Public Health revealed that stepping up to 4,000 shows benefits like reducing the risk of heart disease, type 2 diabetes, and even certain cancers. Surprisingly, 7,000 seems to hit the sweet spot. It caught my attention particularly because I want to do everything I can to sidestep dementia—especially after losing my vibrant mom to Alzheimer’s last year. I’m motivated to maintain my mental health.

Walking has a host of other advantages:

• Lowering blood pressure
• Enhancing cognitive function
• Reducing the risk of chronic conditions like sleep apnea
• Aiding in weight management
• Boosting mood
• Improving sleep quality
• Lowering stress
• Strengthening bones
• Some suggest it might even bulk up your lifespan.

My Journey to 7,000 Steps a Day

Day 1: I’d been considering this challenge for a while when I found the perfect chance to kick it off. One Tuesday after the snow in NYC had melted, I had a midday appointment about a mile from my office. I took the subway there, but when I stepped outside into the bright sunshine, I chose to walk back. My boots weren’t sneakers, but they worked fine. That brisk 20-minute walk not only helped me meet my step goal but also left me feeling energized for the rest of the afternoon.

Day 2: The next day was a breeze—working from home on Wednesdays means I go for a long power walk with my friend Elise. We typically rack up around 6,000 steps before breakfast. Sometimes, I bring Ginny, but if she’s not up for it, I often take her out again later, easily hitting close to 10,000 steps before lunch.

Day 3: Thursday hit a snag. My plan was to get off the subway a few stops early and walk in, but I missed my alarm and was rushing to work. Instead of skipping my midday break, I opted for a quick walk outside, despite my initial hesitations. It felt good. I surprised myself—there’s almost always a solution if you just look for it. Soon, I was back in the groove, and the following days went smoothly… until Day 6.

Day 6: I did not predict two major snowstorms would grace New York in February! The snow accumulated quickly on that Sunday. I managed one decent walk early on but didn’t want to go back out later—and neither did Ginny. I could’ve made up the steps with a home workout, but I chose to indulge in hot chocolate while binge-watching half an old season of Project Runway with my daughter. I mean, who doesn’t deserve a break now and again?

Days 7-14: The next morning, most sidewalks had been cleared, so I dove back into my routine. I’m happy to report that with some adjustment and determination, I met my 7,000 step goal every day for the next week—hitting over 15,000 on a couple of occasions.

How Did My Body React?

Physically, the most significant change was the absence of cramping in my legs on days I’d normally be stationary. Getting outside during the day kept my energy up, making the day fly by.

Mental benefits also surprised me. Walking with friends provided a perfect opportunity to bond and help one another navigate life’s challenges. Solo strolls often turned into brainstorming sessions for topics on my mind, from article ideas to potential vacation spots. I noticed, like those studies suggested, my mood was genuinely better on days I walked longer.

With each outing, I pushed myself a little more—lengthening my stride and picking up my pace. As I continue with my 7,000 steps daily, I plan to incorporate weights and perhaps even take breaks for squats or lunges along the way when the weather gets nicer.

Final Thoughts

If you’re physically able, aiming for at least 7,000 steps daily is quite reasonable. It’s all about finding those moments—walking instead of driving, scheduling walks with friends or pets, or even waking up just a bit earlier. Sure, changing your routine can be tough, but the rewards are worth it.

The long-term benefits—reducing risks of chronic health issues and cognitive decline—should motivate you, especially on those chilly days when you need a little nudge to get outside. But honestly, the short-term gains made it all worthwhile. My legs felt stronger, I had more energy, and even that annoying back twinge faded away.

Unless another blizzard surprises me this month, I plan to keep this streak going as long as I can. And if I happen to miss my 7,000 step goal one day? I won’t fret. I’ll just reset and give it another go the next day.