I’m 58 and I Walked 7,000 Steps a Day
There’s something about a brisk walk that I just adore. The fresh air, the chance to meet interesting people, and, of course, greeting all those adorable dogs are far more appealing than sweating it out in a gym. Being an editor at an organization focused on health, I’ve come across plenty of studies about the remarkable advantages of walking regularly. So, I figured, why not give the 7,000 steps challenge a whirl for two weeks and see if I notice any of those benefits for myself?
Here’s my dilemma: I spend three days a week in the office and the other two working from home. On the home days, I’m usually out and about—running errands, walking my dog Ginny, who is all about those strolls too. I often exceed my step goal on those days. But when I’m in the office, my steps mostly come from walking to the restroom and back. By the end of those long workdays, I feel cramped up, and my legs can get quite numb from all that sitting. So, a few weeks back, I made a plan. I’d hit at least 7,000 steps each day, even on office days, and aim for 10,000 on weekends or work-from-home days. Here’s how it went.
Why 7,000 steps?
You might have heard that 10,000 steps is the magic number. However, recent studies published in a reputable journal found that the benefits, such as reducing the risk of heart disease, type 2 diabetes, and even certain cancers, start at around 4,000 steps and peak at 7,000. What interested me most was the potential reduction in dementia risk associated with reaching this number. After losing my vibrant mom to Alzheimer’s last year following a long battle, I’m motivated to do everything I can to avoid that fate.
Some well-known advantages of walking include:
- Lowering blood pressure
- Boosting cognitive function
- Reducing risks for chronic diseases like sleep apnea
- Helping with weight management
- Enhancing mood
- Improving sleep quality
- Lowering stress
- Protecting bone health
- Potentially prolonging lifespan
How I increased my steps to 7,000 a day
Day 1: I had been mulling over this challenge for about a week when, serendipitously, the perfect opportunity arrived. On a Tuesday, after a snowfall in New York City had started to melt, I had a midday appointment about a mile from my office. I took the subway there but decided to walk back after basking in the sunny weather. I wasn’t wearing my sneakers, but my boots did the trick. By the time I got back uptown, those 20 minutes of walking infused some much-needed energy into my afternoon.
Day 2: The next day was simple—Wednesday is my work-from-home day, and I usually walk for an hour weekly with my friend Elise. We often end up with around 6,000 steps before breakfast. Sometimes, my dog Ginny tags along, but if she sleeps in, I’ll take her out later, often hitting close to 10,000 steps before lunch.
Day 3: Thursday brought a snag. I intended to leave the subway early and walk the remainder to work, but I overslept. Instead of bailing on my goal, I found a solution. Instead of my usual desk lunch, I took a half-hour walk outside. It was a bit of a challenge, since I really enjoy that midday break, but the fresh air was invigorating, I got my steps in, and I finished the crossword when I got home.
Day 6: Unexpectedly, February brought two big snowstorms. I had only managed one decent walk over the weekend before the storm hit. By that point, both my dog and I were reluctant to venture out again. I did forgo the missed steps for a cozy afternoon with hot chocolate and an old season of a show. Sometimes, you just have to be human.
Days 7-14: When the snow finally cleared, I jumped back into my routine. Over the next week, thanks to some creativity and determination, I achieved at least 7,000 steps daily, even hitting up to 15,000 on a few occasions.
What happened to my body
Physically, I noticed a noticeable lack of cramping and heaviness in my legs, especially on days I’d be otherwise sitting all day. Getting up to walk during work hours made my afternoons much more energetic, and the days seemed to fly by.
The mental perks were remarkable, too. Walking with friends offered us a chance to catch up and brainstorm solutions to our life’s little hurdles. On solo walks, I found I pondered various questions—like how to refine an article I was working on or where to travel next. Often, I’d arrive at answers that evaded me while sitting on my couch. As the studies predicted, my mood felt lighter and more cheerful on days filled with walking.
I started challenging myself more, taking longer strides, and speeding up a bit. As I stick with my 7,000 steps a day plan—especially with warmer weather ahead—I’m eager to incorporate weights and some squats or lunges along the way.
The bottom line
As long as you can physically do it, achieving at least 7,000 steps daily is absolutely feasible with a bit of flexibility and creativity. Look for chances to walk instead of opting for rides, schedule time with friends, family, or even pets, or just get up a little earlier. Sure, changing your routine can be challenging, but often it’s manageable, and the benefits are tremendous!
The long-term advantages of reducing risks for chronic health issues, dementia, and heart disease are certainly compelling. I kept those in mind during chilly days when stepping outside felt daunting. But honestly, it was the immediate benefits that shifted my mindset. My legs felt stronger, my energy levels soared, and the slight backache I sometimes experienced seemed to fade away.
Unless we face weather surprises again, I’m determined to keep this streak going. And if I miss the 7,000-step threshold one day? That’s alright. I’ll just pick up again the next day.
