Realizing 10K steps walking isn’t enough (for me)

Guys, I have to admit: this wasn’t a great week of exercise for me.

I was attached to my computer the first three days of this work week. I otherwise blamed a sore ankle and other family and friend commitments for not hitting the gym at night. It happens. But this week made me realize a change is in store.

I can’t be satisfied with walking 10K steps a day as a substitute for real cardio and think that I’ll maintain shape.

One metric that helps me conclude this: I gained 4 lbs in this week of general inactivity and none of my usual cardio. I thought I would be able to maintain, especially after a day where I literally went on a scavanger hunt through Chicago! There was a lot of walking amidst public transport, but I looked at the data afterwards and didn’t even arrive at 10K steps for the day.

10K steps walking isn't enough
84% of my total day’s steps were from a scavanger hunt through Chicago. (Data via Moves)

Do you ever feel that after a long 20/30 minute walk you got your workout for the day? That’s how I felt after my walk around Lincoln Park. Because I know the area so well, I can visualize the distance I covered and embellish it to be longer than it actually is. As you can see below, it’s only 1.4 miles.

10K steps walking isn't enough
My longest walk of the day — just 2K steps over 28 minutes.

Reflecting on this now, I remember feeling satisfied both during the above walk and after the scavanger hunt was done. My friend, and QS expert Mark Moschel, can attest: we went on the scavanger hunt together and I remember telling him “I feel kinda good, we got to walk around the city today.”

I was a little bit tired, but certainly would have had enough energy left for a workout after some rest. I didn’t push for it though because I thought for sure I walked over 10K steps already. As I’m finding out, I didn’t even reach that standard and even if I did, a few days a week of this amount of walking is not enough to substitute for little to no cardio.

Just today, in tracking my more typical work day, I arrived at the same conclusion. My longest walk so far has been 16 minutes, covering nearly a mile of downtown Chicago.

10K steps walking isn't enough
My longest walk so far today. Again, it looks longer and feels like more steps than it really is.

Since I’ve gotten settled back home after my trip this summer to San Francisco, I have arrived at the same takeaway I initially gathered out in the Bay. As I detailed here, I averaged about 7.5K steps a day for my trip, typically struggling to reach 10K with the mindset to walk more and explore the city. Likewise to this smaller sample size, I gained weight over 3 weeks given this activity combined with limited opportunities for cardio.

***

I hope by now you can take something out of my experience and apply it to yourself. But that’s the last point I want to make: for you.

I still have dreams of regaining my peak shape from my college years and still want to play basketball in competitive leagues for another few years going forward. For that type of athletic competition, I have to be in better shape, simple as that.

My conclusion is that 10K steps a day, though the standard healthy zone, isn’t enough. For instance though, 10K steps/day for my parents (in their 60s) is an amazing goal. That’s the beauty of what QuantXLaFont is setting out to achieve. Everyone is different and responds different to cardio, nutrition, sleep, you name it.

 

Up next: Give the DIY Tracker a free download and join me in tracking your own progress. For me, I intend on rating my physical activity and energy at the end of each day. I’m hoping the results will further drive home my conclusion and give me daily reminders that I’m still far away from my goal, whether walking or running. And with that… I’m going to hit the treadmill tonight!

10K steps walking isn't enough
Create your own QS tracker, which automatically records your resposnes in a Google spreadsheet, here.

BONUS: I also plan to use the data from my Chicago tourist scavanger hunt as part of a future follow-up with my past step count writeups: SF and at Lollapalooza. Stay tuned, looking forward to it!

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