Omg how about Nat's bump you guys??? We're not ready for this lol.

Another suggestion: doing multiple walks throughout the day. Especially if you're busy or get fatigued easily, taking a few 15-20min walks instead of one large walk really helps.

I'm a software developer, so I know the feeling of not getting enough steps at day. I tried hiking, walking during meetings, parked further away, walking a longer route to destinations etc. The game changer for me was a treadmill for my office. I can now walk while having meetings, writing emails and even while I'm coding. I'm now at 12.000 steps a day with relative ease.

I’ve been walking 15,000 steps a day and working out for 6 months straight. Never have I felt better in my life. I am also on eating a whole food diet consuming my weight in grams of protein. Changed my life. Love it

Do you want to increase your steps? There’s a simple way. Get a dog! Better to save a dog from a shelter. Win-win! But don’t get a chihuahua, that won’t help. Lol.

The mental health benefits outweigh the physical ones when it comes to walking. Getting fresh air, having time away from a screen to think, and just the simple feeling of having done something positive can make all the difference. I wouldn't take up more walking for weight loss or anything....but I always feel better when I'm out.

When I was studying in university and also working in a work that required to deliver contracts and documents I was achieving on average 18k steps daily, no matter how much junk food or sugar I was eating I wasn’t gaining any weight, in fact I lost some of it during that time. Now I am working at the office and my average is 5k:(( I miss those active days, after this video I may set a goal for 10k walks as well😅

I started walking 10,000 steps a month as part of a fundraiser and once that month ended, I decided to keep on going. I have now completed 10,000 steps daily for 17 months. It has given me a new sense of appreciation towards the simple act of walking.

I gave myself a goal of 5 million steps this year, so around 14k steps per day. So far (6 July) I've done 2.93 million steps, averaging ~15.5k/day!

Personal Trainer here! Another big benefit of walking (as opposed to running or other cardio) is that it is less stressful on the body. Like Matt describes as “Incidental Exercise,” we also call it “N.E.A.T” “Non-Exercise Activity Thermogenesis.” This is any exercise that isn’t a planned workout or cardio session. NEAT could even include the natural leg shaking or fidgeting you do throughout your day. Any activity or movement in your day is great! Exercise doesn’t always mean you are working up a sweat or giving higher effort. Sometimes, the more subtle activity is even best for the long term because it is easier on your body!

I started doing 1-1,5 hour walks nearly every evening (5-6 times per week) listening to podcasts and audiobooks. Suddenly that extra stuff in my waist which I've tried to make disappear in gym and by running started to disappear magically 😄 it's a bit time consuming but hey, I can sacrifice one hour laying on a couch to consuming some more thoughtful media walking outside. Highly recommend!

After a minor running injury, I reluctantly began walking instead and went through something similar. Transitioning from the awkward fast walk to slowing down and enjoying. Finding new places around town. Listening to audiobooks. Now, it’s one of my favorite components of my weekly routine.

Man, your dedication is incredible. Details like walking in circles on the lounge to complete your 300 steps to beat the 10,000 mark show how committed you are to your goals. It's really inspiring because in daily situations like that, I always think, "Oh, okay, that's enough," and move on with my life. But, you know, that's not the best way to approach our objectives. That's nice, dude!

As someone who lives in a tiny student room (15sqm/180sqft), going out and walking is more than a necessity.

I have been doing a minimum of 10,000/steps/day for the past 1320 days. With the change in exercise habits + good diet I was able to to loose 90lb and no longer take meds for: high blood pressure, high cholesterol, high triglycerides and diabetes type 2. Not easy, I have 2 young kids, I work a desk job, moved cities and countries, but until now has been well worth sticking to the new lifestyle.

I started walking and trying to lose weight at the start of Feb 2023 i started with 6000 steps a day and now i am at a minimum of 9000 but i usually pass it by a lot. There has not been a single day i have missed my goal. I went from 318 lbs in Feb to 262 lbs as of today. It is possible to get the steps in, you just have to find the time, and honestly I love it at this point.

Walking so much is one of the reasons why I love traveling to areas that have better public transit than the US. It's such a healthier way to get around!

Right when the pandemic hit I was laid off from my job and I ended up going on walks that lasted most of the afternoon. Funny enough that's when I started to really get into your content and your podcast at the time. I was luckily hired back when the world got back to "normal" but thanks for all of positive content during one hell of a dark time.

I love this. Going for walks (and runs!) is such a simple, effective way to recalibrate and get a change of scenery in our day to days. It really makes you appreciate your surroundings, the beauty in the small details around you, and become more present at any given time and place.

This is the video that I needed . You have motivated me to increase my walking. Last year I changed jobs, I when from being active and walking for 8 to 12hrs to now sitting behind a desk. Within 4 months I had gained almost 20 lbs. I have always eat well as a very disciplined vegetarian, however this sedentary job was the main reason for the weight gain. Thanks for the work you did to complied the data and the footage. I will be walking much more and explore my wonderful city weha CT.

This was awesome! Ever since getting a Fitbit, I've been trying to meet my 10,000 step goal each day. I work a pretty sedentary job, and changing my habits to incorporate more incidental exercise would be a game-changer in reaching my daily goal. Thanks, Matt!

I did a challenge and walked 20.000 steps every day. Without changing my diet I lost 5kg and also I felt so energetic but it was really challenging and time consuming. Highly recommend to experience this challenge ‼️

Started being aware of my steps in December 2021 and set myself a goal of reaching 5,000 every day on average for 2022. After crushing this goal with 6,000 steps on average, I increased this goal to 7,000 steps per day. 2 months in, I‘m at 8,000 on average. Find myself walking through my flat almost every other day, but I absolutely love it. It gives you so much joy reaching the goal everyday and a great feeling in general as I spend a lot of time outside in the green. 10/10 would reccomend.

I am a stay at home mom and I average 8-10,000 steps a day easy with random chores and errands so I totally feel you! Although I’ve heard it’s when the effort is put toward sweating while achieving that goal is where the big difference shows in health data. So I try to do the treadmill as often as I can as well! Thanks for the share, I loved it!

My current work is as a gardener/grounds person so I usually get around 20,000 steps a day or sometimes up to 30,000 with leaf blowing all day and going to the gym in evenings. This is one of the huge upsides to the job and I can only imagine how tricky it can be to get steps in for less active working scenarios. Another great way to get some steps in could be combining reading time with gym time (if you’re a reader) and read on the treadmill for half an hour or however long you read for before hitting the weights.

Everything he says is completely true. You are an inspiration. I walk 3 miles every morning now.

Yes! I am so happy that you spoke about slowing the walk down - any article about walking only ever talks about 'brisk walking', but (while brisk walking definitely has its benefits) most of my best stress-relieving walks have been slow walks in the forest along a river.

I started watching Matt videos because of his 30 day challenges and I loved it.! His approach to things is realistic and so easy to follow. This video just reminds me how much I've loved walking and inspires me to start walking more steps...!!

Matt, your newsletter is the first newsletter that I ever voluntarily subscribed in my entire 30+ life haha 😂 I love your content! 😌

I did that last year. And I lost 20 kg in half a year (calorie tracking was also on my habit list). My recommendations: - split it up. 10k steps a day are around 90 min of walking. If I clock in 30 min with a nice walk in the morning, I have done a HUGE part of my daily to do before my work has started. In addition to that, it works really well with Andrew Hubermans recommendations of getting lots of sunlight early in the morning. And it's so much easier to motivate yourself for doing a walk, than for jogging half an hour. - good shoes. I had slippers that gave me blisters. Not in everyday use, but when I was doing so many steps. - Be careful. You are not used to do so many steps at once. I started with 20k steps/ day, friends of mine, too. Others with 10k steps/day. I have seen a lot of pains in the achilles heel when people started this. Once you feel weird in the achilles heel, wait a week or until the sensation is gone. Don't overdo it. You were sedentary for too long and your body is not yet used to do that. This is a big toll on a very small part of the body (the heel, not the legs in itself). - Get to know your routes and what steps are connected to them. Going to my grocery market is 1k there and another 1k back. Same for the gym. If I go to the gym and then to the grocery market, I end up with 4k steps. If I was doing 30 min in the morning, that were around 3k steps. Which means that it leaves only 3k steps to do (and since I work in an office, I clock in around 1,5k steps after a work day... going to the car, visiting people in the office, going for lunch, etc). - have a friendly competition with friends and turn it positive. Dont do "who gets more steps" (we overdid that and it becomes really frustrating when you have 2 highly competitive participants). Instead do "everyone has to do 10k steps every day" and only the counter of certain apps (like Google Fit) are counting. Who is missing out the most, has to cook a meal in the next month. - I enjoyed podcasts on long walks. If you don't have a subscription service for that, try Google Podcasts. - Walking in your own appartment can be tedious. It feels weird but if you really want to clock in the last 1k steps and its too dark to roam in the streets: get a jumprope. I can get 1k steps in 10 Min. Helps a lot to "fill up the steps" at the end of the day. However, I noticed that because I wanted to become better at using the jumpropes :) - Meet people for strolls. It's fun. And you get the feeling that you are getting social interactions aligned with your duties. Which takes pressure off of you to juggle that as well (90min are a lot of time missing out in your day). - in case that you want to lose weight (or want to maintain your weight and want to adjust your intake): 10k steps are around 400 kcal. Since I was busy walking, I did not eat as much. So it helped in multiple ways. It's time consuming. But I can really recommend that.

Great video that I can definitely relate to. I’ve been hitting the 10,000 steps per day, or even more, almost every single day for the past two years, and it’s doable, I think, for most of us. I love walking while listening to podcasts or audio books and, being a mother and a high school teacher, it allows me to enjoy some “me time”, which I really love and need. To me, walking served as a trampoline to start running. Also, living in Italy, I can also enjoy longer Sun exposure, which is surely beneficial to my health, or at least I hope so! Well done, Matt! Keep walking and keep enjoying it🎉🎉🎉

I'm walking 10k steps every day in March for "Walk all over Cancer" - it's been great to challenge myself, and I've found I always hit and exceed this goal. Great video, Matt!

I should start getting popcorn for your videos. Production value always top notch.

I’ve been sat at my desk too solidly 8 hours a day - this is really inspiring thank you Matt!

I have an aversion to gyms/working out, so I chose physically active jobs of farming (am) and nannying (pm). I usually hit my 16k step goal around 3pm. By the time I do housework after work, it is over 20. All this to say, that when i wanted to try running a marathon, I said I would just "pick up a few shifts". This was super effective- I only ran 6 times to train and completed the marathon without dying. Consistency in daily habits led to success- I couldnt believe how good my endurance was. Proud of you for making a change for the better- when your baby is a toddler, you will have no trouble in getting in 10k 😄

This habit really stuck with me… I already have 290 days in one row and I love it. It’s like everything sucks but I still achieved my steps 🥰😃

Great piece of advice is to just walk whenever feeling too stressed or anxious. Going for a quick 15-20 minute walk outside helps you clear your head and it gives you those extra steps. Once you get back you can focus more clearly and execute your tasks with more precision .

Loved this video. I actually started walking around my neighborhood during COVID when we were only allowed off our properties for 90 minutes per day. I've tried my best to keep it up, but now that I'm back in the office, I miss the sun in the mornings and evenings because of my commute. With the Spring forward this month I'll be able to get my 3-mile walks in after work and get some sunshine. Super excited to have a more active Spring and Summer. Outdoor walks help me A TON with my mental health.

A fantastic video! I really loved it! I did this challenge of 10k steps a day for 30 days last year. I found it a bit of a pain as it took so long! However as a result of doing the challenge, I now do regular morning and afternoon walks, not everyday but often enough. Doing the challenge made me realise I sit at a desk too much and don’t get enough fresh air and daylight. And it got me into the habit of putting my shoes and just getting outside. Now with the walks, I’m not striving towards 10k each day, but I do feel more relaxed. My average steps have gone from around 2k a day to 6-8k a day, and I enjoy them.

Amazing video!! I especially love the parts where you shared the benefits and lessons you've learned from increasing your daily steps :)

I've started watching Matt's videos before he even got to 5k subs, and I am so glad I stuck around. He is easily the most motivational creator on this platform. Thank you so much for what you do, you change people's lives

Spending time walking outside does wonders for my mental (and physical) health. During lockdown and at uni I would regularly do 10k or even 15k steps a day (combination of jogging, walking for study breaks + football 4 times a week). When I first started my office job over summer I was walking 30mins total to and from the bus stop each day, doing a 15min walk during lunch and hit around 8k-9k steps a day. Right now I am probably the most sedentary I have ever been - I started driving to work and now only do 4-5k steps on a good day and I'm definitely noticing the effects. Looking forward to it getting lighter outside so I can start taking walks in the evening after work! Definitely needed this video for motivation, thanks :)

Matt's video quality is always fabulous!

Honestly putting my headphones on, listening to podcasts while going for long walks, has become one of my favourite things to do. I love hiking and exploring, should really invest in one of those smart watchs, I'd love to see how many steps I do sometimes lol

Sooooo excited to see how your page transforms as you become a parent, a dad 😱

I've been a fan of your videos for quite a while now and I love the experiments you do with your body and your life in general. Please do more :-)

As an artist who works from home, this has been my goal for the past 4 years. I paired a 30 min walk with 30 mins of weights in the morning. I have good scenery where I live so it sets a good mood to start work. Then in the evenings around 4-5 pm a take a break and have a 1 hr walk. I choose another scenic route so it's like a reward for working all day but it's good for me too.

Matt, today I've had a hard day, i'm a little bit anxious. I just wanted to thank you, you made me smile, also I admire you. Your work it's a reminder for me to don't give up. Congratulations for that belly of Nat, take care.

Walking changed my life. The best way to hit your goals is to make it a way of life, not just an exercise. Living in a city with good public transport and pedestrian and cycle friendly streets helps a lot. Walk everywhere, to the shops, to work. Do the school run on a (cargo)bike, take public transport instead of driving and get off a couple of stops before your destination. It's called the gym of life! Plus it's a super sociable existence, driving not only makes you unfit, it cuts you from the real world.

Starting the day with an outdoor 45 minute walk was life changing for me. I set an alarm on my phone at 8 pm asking if I need steps. I use StepBet as motivation and hit at least 8000 steps every day. To be successful in the long run, treat walking as a lifestyle change. If a destination is a 20 minute walk or less, then walk. I live in a location that is a 20 minute walk from most destinations (shopping, library, nature reserves, and train station). I chose this location so I could give up owning a car and start living a walking lifestyle.

I’ve been walking between 8k to 12k steps per day for the past 18 months and I feel a lot healthier that ever before. Best tools for walking are a smart watch for measuring your progress and audio books, both help you mentally through any boredom or doubt. Also, I take the same circular route everyday for safety so that I know if I start a walk at 4am or 10pm and I know I’ll cover the majority of my steps for the day.

This man is just so good. Great content, great topic, great execution. Thank you, Matt!

So much dedication to the cause, Matt! I LOVE walking. I miss the days when I used to be able to walk to work (well, I could now, but it would take 2 hours each way instead of the previous 15 minutes 😅). On the days when I worked from home during the pandemic, and sometimes now, I loved to do a "fake commute" - getting up and leaving the house to walk before work and kinda trick your body that you're still commuting. I'd go and walk round my local park and back for 20 mins in the morning, and again when I finished work for the day. It got some steps in, got me some daylight and fresh air, and created a nice separation between work and downtime. A tip that folks working from home regularly may like to try (although my biggest challenge with this is to convince myself to get up that little bit earlier to walk instead of taking the chance to sleep in as long as possible 😆)!

Loving the 30 days challanges! Really really good mini-document Mat! Appreciate your dedication to the craft!

I average 30,000 steps a day 5 days a week and have been doing the same job that accounts for a lot of these steps for nearly 20yrs. Keeps me a fit and healthy 48 year old 🙂

Your content helps me learn a lot through life, and this alone gives me enough motivation to hit my daily steps. Subscribed, my good sir.

We just started a step challenge at work. We have formed team and gotten competitive. I’m sharing this in our group chat! Thanks, Matt!!

I'm in my second month of 10k steps a day. I work from home so it is hard, but I found that by just walking 1:15 a day plus incidental steps I hit the goal. 30 min treadmill in the morning, 15 minute walking the dog in the park, and 30 minutes on the treadmill at night. so far I have missed the mark only 2 days, both Sundays, today included. Started 330 lbs. down to 312 lbs. I added weight training last week.

Last summer I started working for a mental health start up and in the first week of work I've had about 15 walking meetings with people and that was such a huge shift coming from a corporate retail environment where all meetings were sit-down (& quite boring, to be fair). Now, 8 months being in the company, I've probably had close to 100 walking meetings. Unless something needs to be discussed that involves looking at documents, files, etc --- most people suggest walking meetings. Not only is this great exercise, but it makes the meetings more engaging & "relaxed/informal", so to say. Now I've become a huge advocate for walking meetings! It's great!

All indoors STUCK. While Adventures are the Spring of life, experiencing the life's joys EVERYWHERE! I am experiencing it every day now ♡. Shared it in video's as well!

Been watching ur videos for a while matt, this is great content!!

We moved to NYC for 4 months and I averaged around 17000 steps daily. Right now I’m back in Romania and I choose to walk to the library every morning (i study there). I still do 8000 steps a day. Probably the easiest way to do some cardio. Keep up the good work! I like your approach!

I love this video. He is presenting the video very well and made it enjoyable. I appreciate the lesson- Thank-you!

haven't finished the video, but wanted to say ... I've heard/saw videos about steps/walking so many times, but it's Matt, so I watch.

I've been inserting walk as daily activity for around 6 months and not giving steps target. When i see my walking step data, there is day that i only got 5k-7k steps, but i can surely say that it doesn't matter how much steps. But the difference in my health is miles better. For example, my resting heart rate before inserting walk as daily activity was around 75-90. Now my resting heart rate is around 60-65. And when i woke up in the morning, i rarely feels tired. For those who want to change from sedentary lifestyle, my advice is just do it slow but consistent, that's the key.

One thing to consider is buying a sit/stand table and walk pad so you can work while walking, it’s been a trend on TikTok and some of the reviews have been positive in terms of focusing on tasks-it’s basically the same concept of walking on the street and looking at your phone BUT you’re actually working. Great work as always Matt! 🙌🏻

I'm really glad you did this one, walking is my favorite exercice, i'm getting better and better but it's hard to find time for it, the 7,500 goal is the perfect data i needed and i will put it as a goal!

It's awesome how you are so open minded to try new things.

I got a walking pad recently and use it at my standing desk while working. I don't really have meetings to take or other things I can work on while walking around, so this allows me to just do it whenever at the computer.

One of the things I did once I started to get back into the office was just walk/march in place at my standing desk using a pedometer, tracking an average of 13500 steps a day. Mostly when I'm in meetings, and it's not only helped me focus at work, but I've lost 10 lbs so for since August 2022 and on pace to reach my goal of 175 very soon.

Congratulations Matt and Nat.

I grew up in Sydney and one lovely feature of your videos I love is seeing my hometown in all the footage. Thanks for sharing Matt!

Just want to share with you.I walk daily (Mon to Sun) at 6 AM in the morning with my hubby. It only takes about 1.30 hrs daily to reach 7 KM (4,35 miles) for 10,000 steps, sometimes more. And I'm 52 years old! 😊 I really enjoy every moment when walking, and the benefits it brings to my body, mind, and health. So keep walking!

I have averaged close to 20,000 steps a day the last 3 or 4 months. I have lost 22lbs. I noticed a big difference in energy level when I started walking before work.

Matt, you have no idea how many times I listened to your videos while wandering through my bedroom to fulfill my daily steps goal 😁.

I love seeing your walks around Sydney, makes me nostalgic, I lived there for a year and it’s nature and beauty are amazing!

The amount of times myself or my husband has had to walk around the house at 11pm at night to close our Apple Rings is astonishing. You're not alone.

I’ve lost 20 kg since February of 2022. The easiest way to start moving more, was walking. Now my general condition it’s great, but I do believe walking more was the start of everything.

Great, Great video! This has helped me a lot! Thank you. Kim-

Great fun and informative video, Matt! 😊

Under-the-desk walking pad is your real answer. You stay productive or entertain yourself and get your 10k steps. Been living like this non-stop since 12/28/22. Life-changing stuff in so many levels.

I mostly do 10k steps a day or get really close to reach that goal (7-8k). My method: having a dog 😅 having to walk my dog three times a day (morning, afternoon and night) makes it really easy to achieve that goal. I don't see any difference in my weight or overall health, but definitely in my mental health. Last year I didn't have a reason to leave the house and that was taking a toll on my mood and proactivity. So walking around the neighborhood really improved that aspect of my life!

This is literally exactly what I’ve been working on. Trying to walk 10,000 steps. I’m similar to you with the weight lifting but not walking as much. I do cardio sometimes but not enough. I’m trying to up the walking though! Thanks for this Matt!!

Walking places gives me peace of mind, it lets you dicover new things each time on routes you've taken many times before.

I hate running, but I've never minded walking. So instead of running for half an hour daily as a new-years resolution, I decided to go on dedicated 1,5 hour morning walks. This roughly adds up to 10k steps, and on top of that there's the "incidental exercise". I haven't changed my diet, other than cutting out unnecessary snacking. I've steadily lost about 1kg/week and have gone from 88kg to 81kg already. Podcasts are great distraction if you need it, but to start the day refreshed (it's cold here) and having checked off the first to-do is awesome!

Matt, my mom is 88 yo, and she walks 10,000 steps a day. She's been doing that for most of her life and she is as healthy as she can get. I am 57 now and following her footsteps. (literally). So keep it up, dude.

I needed this today. Thank you!

Its pretty cool seeing Sydney in the background Matt D'Avella Video

i can imagine that in some areas of the US it is really tough to do this! living in Europe (Germany), i can just walk everywhere. I walk an hour to work or half an hour to subway instead of five minutes to the bus. yes, it takes more time. but its nicer! it is very green where i live and this way i spend a lot of time in nature. my daily goal is 10.000 as well currently, but i think i could up it to 20.000. i realised that under 8000 steps a day i feel crappy and my sleep isnt that great, 10.000 steps and more makes me feel much better - calmer, happier, balanced, fitter. As a extra motivation i participate in a program with my health insurance that gets me money back when I walk enough steps per week (my smartwatch is connected with my health insurance app) I recently learned that humans used to walk 20-30 km a day. Glad we dont have to anymore but cool to know we could

I found hitting 10000 steps very easy back when I worked in an office and commuted to work on public transport. My issue with working from home is that I'm not motivated to get up, get dressed, put on shoes etc and walk outside. It was much easier in the office world because I wanted to move away from my desk more.

Loved the newsanchor intro 😂 and great video! Thank you!

Very sensible approach Matt. I enjoy watching my monitor tally up those daily steps it is gratifying somehow ;-)

Hey Matt. Imagine you bought yourself a standing desk with a small treadmill underneath, you could do twice as many steps in a day, walking, editing, working in general. You'd definitely avoided these late night wonders around your neighbourhood 😂🤭 Great video by the way, love your 30 days challenges. 👍

I live in Brazil and from what I seen the average steps a person gets in a day is usually 12 to 14k, this is just from family and friends that I have asked. I’m 18 and I have school and other stuff to do so my average steps are 18 to 20k, and I go to the gym and do cardio there too. I find it really beneficial for me. One of the things I noticed since I started walking a lot is that my calves have grown a lot. By the way love your videos! 👊🏽

I'm so inspired to reach the 7500 per day (I work long hours in an office and have a 3 hour r/t commute where I cannot walk.) Nat looks awesome and your 'new' house is so beautiful. Wishing you continued success! I've missed these challenges sooooo much!!!

Honestly, thanks for not indirectly shaming people who don’t do these kind of things and not pretending that walking is the best thing you can do right now. Thanks for being real dude!

It might be different in america, but in Europe you can easily walk to the grocery store for example or walk to the gym. Just walking to/from the bus stop gives some steps or walking 5 minutes to the place you'r gonna get lunch from. All these little walks adds up over the day, easily to 5k steps from my experience.

Started Slow Growth recently. Besides the course, the community is something that is really helping me push through the difficult days. Finding an accountability buddy has been the best idea and if you're looking for a sign to join - this is it.

Thanks Matt, You just made me remember how important it is to just...exercise. Whenever I wanted to mentally feel better, I would honestly just walk and the 10,000 steps a day (Although not always realistic) is a great challenge to strive for.

The best part of these kinds of videos are that you also learn from amazing comments, peoples’ personal experiences and how not to make mistakes. Many thanks to the presenter and the comment writers.