5 Lessons I Learned From Walking 15-20k Steps A Day
Five surprising lessons I learned (and one I was SHOCKED by). Plus, thoughts on if I would ever do it again.
Last spring, I came to the realization that my body was bored.
I know—ironic, right? My life felt anything but boring. If anything, I’d have welcomed a bit of boredom.
I only recognized this because I’ve spent years studying the human body. It doesn’t always mirror your environment like your mind does. While my brain was running a marathon of exhaustion, my body was overflowing with energy.
Most people overlook this. We blame mental and emotional fatigue for all our problems and miss the memo that our body isn’t just tired—it’s bored.
Like all things in your biology, your body is looking for balance.
To function at its best, your physical energy needs to match your mental energy.
I was here, living with a bored body and a frazzled mind. To fix this, I decided I needed to stop resting and start moving.
My body didn’t just need movement, it required it.
My Experiment: Walking 15,000-20,000 Steps a Day for 30 Days
Before beginning this experiment, I had generally been active. I was hitting the typical 8,000-10,000 steps a day, the gold standard for health. But something wasn’t clicking.
Here’s the thing: sometimes, we follow the “rules” instead of tuning in to our bodies. But your body? It’s got opinions, and it will tell you what it needs if you’re willing to listen.
I decided to experiment—up my step count and see what happened. Could I walk 15,000-20,000 steps a day without sacrificing my sanity?
Spoiler Alert: I Didn’t Die
In full disclosure: I didn’t hit 20,000 steps every day. Over 30 days, I averaged about 16,500 steps. A few days, I logged fewer than 6,000 because, surprise, I’m human. But I still learned a lot.
Here are five things I discovered from this experiment:
1. Walking >10k steps takes effort, but it’s totally doable
Hitting 20,000 steps is no joke, but it’s not impossible. The secret? Intentionality. I had to plan for it. Truthfully, I had to re-evaluate my priorities.
While I’m generally not a fan of massive behavior shifts, like when people jump on a new diet and attempt to overhaul every aspect of their lives, change still requires change. The secret is keeping it practical and pleasure-driven.
At the same time, it's fair to say that many people don't even realize where they are spending their time or if what they are spending it on is worth what it is taking.
And let’s talk about priorities for a sec. Every Sunday, my phone would inform me of my weekly screen time. Let’s just say the number was not ideal. Turns out, I had plenty of time—I just wasn’t spending it wisely.
I'm just going to call it out. Time is rarely the issue. But we use it as a justifiable excuse because we're all guilty.
Once I got intentional, I found there were all kinds of easy solutions to add steps to my day:
Walking laps during school pickup (bonus: less time sitting in the carpool lane, questioning life choices).
Walking to the mailbox instead of driving (our driveway is long, okay?).
Vacuuming more often (double win: steps and clean floors!).
Taking quick walks during lunch.
Dropping my kids off at activities and walking instead of just scrolling my phone in the car.
Guess what? Time wasn’t the issue. I just had to stop making excuses and start moving.
02. I had A LOT more appetite control.
Walking did something magical: it gave me better appetite control.
Walking helps regulate leptin, the hormone that manages hunger and energy balance. Unlike running, which can drain leptin and leave you feeling ravenous, walking keeps leptin levels balanced. Balanced leptin = fewer cravings, more control, and the ability to walk past the candy jar without a second glance.
This result also showcases one big difference between running and walking. Running depletes leptin levels (making you hungrier) more than walking. Some consider walking to boost leptin by decreasing leptin resistance.
But let me back up.
Why is leptin important?
Leptin is a multitasking hormone that:
Regulates body weight and food intake.
Signals the brain about available energy.
Even tells your body when it’s time to focus on reproduction (fun fact: it’s essential for fertility).
While I’m not in that phase, it’s fascinating that leptin plays such a central role in how the body thrives or survives.
When leptin levels are high, your brain gets the “all clear” that you have enough energy. Hunger decreases, metabolism speeds up, and your body focuses on thriving. You feel energized, healthy, and light. But when leptin levels drop, your brain triggers hunger and slows everything else down to conserve energy.
This energy-conserving mode affects more than just hunger. It can make you feel sluggish, irritable, and constantly searching for snacks.
I know I'm a squeaky wheel, but the key is balance.
Walking is considered healing for leptin levels because it is a powerful regulator of the body. This means it actually adds energy rather than depleting it, and rejuvenates the body more than it stresses it.
That can't be said about other forms of exercise. It's not that they're unhealthy. Most are very healthy. But they may leave you hungrier.
I won’t lie, at first, walking more made me hungrier. But as the days went on, I found I had more control over my appetite. I didn’t crave food the same way. I didn’t need as much to feel satisfied. And I wasn’t mindlessly snacking all day.
Walking seemed to rewire my hunger levels. In my opinion, this was the most shocking finding from this study.
03. I had better emotional control.
My mind was so much healthier during my walking experiment. And honestly, this isn't shocking. Walking has historically been known as one of the best forms of medicine. It creates balance in the mind and body, offering a sense of stability that so many of us desperately need.
But I feel compelled to emphasize this because, let’s be real, many of us struggle with control. Whether it’s food control, nervous system regulation, or just trying to hold it together in life, we know what we should be doing—but we lack the energy to actually do it.
Here’s the kicker: It’s hard to gain control when you don’t have the energy to make the shift.
Managing your nervous system, regulating your emotions, and making better choices all require work. And work takes energy.
Contrary to what you might think, walking creates energy.
I once heard a quote that hit me like a truth bomb:
"The reason you don’t have the energy to work out is because you don’t work out."
It feels counterintuitive, doesn’t it? But like most great things, it’s backward logic that actually works. Energy is a by-product of movement. To get energy, you have to use energy. And when you have energy, you naturally gain more control over your emotions, decisions, and life.
This truth played out in my life over 30 days. My thoughts were clearer, and I felt more grounded. When I got worked up, I could actually calm myself down instead of spiraling. I even managed to have a few tough conversations without completely losing it (a win in my book!).
And when I did get dysregulated, I didn’t stay there as long. Walking became my great equalizer, helping me regain mental and emotional balance faster than I thought possible.
04. I found I needed a break.
The energy pendulum doesn’t lie! Everyone needs a break. Even though walking isn’t a massive stress on the body, it’s still work. And when you push your body to work, you need to balance that effort with rest.
In the first few weeks of my walking experiment, I ignored this truth. I pushed through every day, determined to hit my goal. But about halfway through, I started to notice an old, unhealthy pattern creeping back in: prioritizing achievement over listening to my body.
Health is so much more than meeting a goal. It's listening to your body and providing what it needs. If it needs rest, I needed to honor that.
By week three, my body was practically begging for a day off. At first, I resisted, thinking I could power through. But eventually, I caved—and it was the best decision I made.
I took one day off from extended walks each week. Instead of obsessing over my step count, I focused on small, natural movements throughout the day. I didn’t realize how much I needed it until I did it.
Coming off my earlier realization that movement creates energy, this might sound contradictory. But just as work produces energy, so does rest. The secret is not lingering too long in either state. Staying in “go-go-go” mode will burn you out, and staying in rest too long will leave you stagnant.
Thriving happens in the balance between work and rest.
Permission to rest: Rest is not laziness—it’s fuel for the week ahead.
To make this break feel intentional, I started putting my watch away one day a week. I let myself just be—no step counting, no pressure—just living. And honestly, it made all the difference.
Taking a weekly reset didn’t derail my progress. It motivated me to get back out there with fresh energy and renewed discipline. It wasn’t just a physical recharge—it was the mental breather I needed to stay consistent.
05. Walking creates time.
When I first started this walking challenge, I worried about the sacrifices I'd have to make. How could I fit this into my already packed schedule? Would it mean giving up time for something else important?
Spoiler: It did. But not in the way I expected.
Turns out, the thing I “sacrificed” wasn’t as valuable as I thought—my screen time. The hours I was mindlessly scrolling or binge-watching didn’t add anything to my life, yet they consumed so much of my day.
I thought I didn’t have time, but I had plenty.
Time is a common and justifiable fear that holds so many people back. The belief that there’s no time for anything extra can feel insurmountable. But what I’ve learned is this:
Time is relative.
Time expands activities.
We all have the same 24 hours, but how we spend them changes everything. Some tasks expand time—making you feel like you have more of it—while others shrink it, leaving you drained and wondering where the day went.
Take batch cooking, for instance. It’s a time investment, sure, but it gives back more than it takes. Spend two hours on Sunday prepping meals, and you save four to six hours during the week.
Walking works the same way. It takes time to get outside and put in the steps, but the energy, clarity, and focus I gained from those walks made me more productive in less time.
That’s the magic of time-expanding activities: they don’t just use time—they create it.
As I wrestled with how to spend my time, I realized I needed to ask myself a bigger question:
Is what I’m doing worth what it’s giving me?
This challenge confronted me with my priorities. I had to face the uncomfortable truth that some of the things I gave energy to—like my screen time—weren’t adding any real value to my life.
I want to live a life with purpose. And that requires being intentional about how I fill my days. It’s not just about squeezing in walks. It’s about evaluating everything and asking, Does this add to my life or take from it?
Walking with purpose:
Walking didn’t just give me time—it gave me purpose. Some days I walked in silence, but more often, I used the time to fill myself up. I listened to sermons, learned from podcasts, or even dove into audiobooks.
It became a space to slow down, reflect, and reset.
Walking helped me approach the rest of my life more intentionally. I wasn’t just moving for the sake of a step count—I was living on purpose.
I want to live a life with purpose, and that requires me to live on purpose in every situation.
Living a purposeful life isn’t about doing more; it’s about doing what matters. Walking became a way to align my days with my values, giving me clarity to focus on what truly adds value to my life.
If you’re feeling stretched thin, maybe the question isn’t What do I need to sacrifice? But what do I need to replace?
Sometimes, the smallest shifts—like a daily walk—can create the biggest transformations.
COMMON Q&A
Did you lose weight?
The walking challenge wasn’t about weight loss for me. I was intentional about seeing the other aspects of my health. However, weight is a factor in health. While I didn’t specifically weigh myself before or after, I did notice results. My pants fit better, and I feel way less bloated.
My lymphatic system has thanked me for switching from running to walking.
While I can’t give you hard numbers, there were definitely results. But let’s be real—when you make a change that challenges your body and nourishes it, results are inevitable.
Did you keep it up?
For the most part, yes! Lately, I’ve been averaging 12,000–13,000 steps daily, which feels just right for now. However, I’ve noticed how my physical needs shift with the seasons—thank you, biology! During the colder winter months, 12,000 steps felt like a major accomplishment. But as the weather warms up and my energy levels rise, I’m finding myself craving more movement.
This summer, I’m challenging myself to step it up (pun intended!) to 15,000 steps daily.
With that said, balance is still the name of the game. A weekly break day remains non-negotiable. Even though walking is considered “active recovery,” sometimes you need a full reset. Honoring that and listening to what my body tells me will always be my top priority.
Are you ready to step up your movement game? Join the Summer Walking *Club* 🌞👟
This summer, take your health journey to the next level with The Summer Walking Club! It’s not just about counting steps—it’s about creating rhythm, building energy, and enjoying the process.
Whether you're starting fresh or continuing a walking habit, this club is designed to keep you inspired, build a new framework in health, and hold you accountable.
What’s included?
Weekly Challenges: Push yourself with step goals and fun themes.
Tools To Build a New Health Framework: Learn a new approach to health by daily mini-lessons drip fed M-F throughout the 13-week club
Exclusive Community: Connect with others who are walking their way to better health.
Stylish Walking Club Tee: Look good while you walk.
Prizes: Hit milestones and win exciting rewards.
Make this your healthiest summer yet. Let’s walk together, feel better, and thrive!
Today is the last day to sign up and be entered into the drawing to win a Garmin watch!
Do you have a daily step goal? I’d love to know if you have a walking story. Let me know in the comments below.
I’d love to see you inside the *club*. Are you joining me? It truly is so much more than your average step challenge.
xxoo,
