How 12K Daily Steps Transformed My Health

I recently listened to Arielle Lorre’s The Blonde Files Podcast. In this particular episode, she spoke to celebrity trainer Harley Pasternuck and talked about the top five things people can do to make them feel their best. Of all five tips from nutrition to sleep, the one that most affected me was his advice to prioritize daily steps. During Harley’s sabbatical several years ago, he traveled to some of the healthiest countries in the world. Throughout his trip, he pursued the question: why do people in these countries live (on average) ten and a half years longer than Americans? His conclusion: They averaged 11k steps each day.

A quick look at my metrics, I said it was far below that number. On a good day, you get 5,000-7,000 steps. Beyond that, the rest of my day was pretty sedentary. I sat at work, drove on most of my errands and spent my training in the Peloton. Often I would sit there.

Featured images Michelle Nash.

How many miles is the 12k steps and what are the topics around this number?

Depending on your journey, 12,000 steps are from anywhere 5.68-6.82 Miles. Requests from the National Institutes of Health It’s not the gradual intensity that matters, but those who took the 12,000 level daily “had a 65% lower risk of death than those who took the 4,000 level.” Studies found that higher step counts were associated with lower mortality from heart disease and cancer, and that their benefits were consistent across age, gender and racial groups.

Commit to small but consistent change

From the moment I heard that podcast, I decided to make one small change: Walking more. And I use a 12k step Harley baseline as my daily goal.

I’m still strong and happy to report that I’ve hit 12k almost every day since I started my trip. Of course, there were occasional set-offs, but I think it’s both a luxury to live in the relatively mild Austin climate, with time to do this. It was worth redesigning a little bit of my life to make this possible.

How to make 12k steps a day

1. Make my goals non-negotiable

It sounds easy, but the moment they decided that daily steps were a must, they became a priority. Every morning, I put on my shoes and walk out the door before checking emails or texts. My 5-mile loop reaches 10,000 steps and easily reaches 12,000 steps with general movements throughout the day.

If you can’t reach the trail in the morning, make sure to walk around errands, meetings, and grocery runs.

2. A meeting bumps into a walk with a friend hanging

Instead of meeting friends for dinner or drinks, I invite them to take part in my morning walk. It’s a simple exchange as most are on the same page about movement prioritization.

I work remotely so instead of glueing it to the zoom, I try to make a call on the phone while I’m walking. And whenever I call my parents, it usually happens on the trail.

3. Create a new walking ritual

I love walking after dinner, especially when it’s not 100 degrees in Austin. Whenever possible, I will make one space. They also swapped short Uber rides for a walk to the house after dinner, or instead of driving, they chose walks to the area, like a nearby cinema, spa, or restaurant.

How 12,000 steps every day improved my health

Since committing to my daily 12,000 steps, it has become such a habit that I have little thought about it anymore. But often I look back at the powerful impact of this simple practice. Here are three major changes I have experienced since prioritizing my daily steps.

Physical benefits of daily steps

What started as a goal of taking 12,000 steps every day has evolved to run 2-3 times a week. I’m stronger and faster. My body is amazing and as a bonus, I sleep incredibly well thanks to my consistent movements.

Emotional happiness through daily steps

The walking helped me to process the big emotions. When I feel anxious, anxious or overwhelmed, my nervous system quickly settles when I step outside for my daily steps. I don’t always feel 100% better, but I feel more grounded, controlled and emotionally secure.

Psychological clarity and daily steps

My daily steps feel like a form of treatment. Whether you listen to insightful podcasts, view your favorite playlists, or simply immerse yourself in nature, Walking offers the ultimate self-care. The combination of fresh air, movement and mindfulness makes my daily walks just as essential as quality sleep and great conversations with friends.

Do I need to get that’s right 12k steps a day to enjoy all the benefits?

Although Harley proposes 12,000 steps a day, he also pointed out the importance (and profit!) of setting an initial goal simply to aim for more movements. Remember: Don’t overwhelm the exact number on you. Personally, I love how something very simple can achieve such positive results and improve your life.

This post was last updated on April 9, 2025 to include new insights.