I recently listened to Arielle Lorre’s The Blonde Files Podcast. In this particular episode, she spoke with celebrity trainer Harley Pasternak, talking about the top five things people can do to feel their best. Out of all five tips, which ranged from nutrition to sleep, it was his advice to prioritize daily steps that impacted me the most. During Harley’s sabbatical a few years back, he traveled to some of the healthiest countries in the world. Throughout his travels, he pursued the question: Why are the people in these countries living (on average) a decade and a half longer than Americans? His conclusion: They were getting an average of 11k steps daily—or more.
One quick look at my metrics told me I was well below that number. On a good day, I’d get between 5,000 and 7,000 steps. Beyond that, the rest of my day was fairly sedentary. I was sitting at work, driving to most of my errands, and my workouts were spent on the Peloton. More often than not, I was in a seated position.
Featured image by Michelle Nash.
How many miles is 12K steps, and what’s the buzz around this number?
Depending on your stride, 12,000 steps can be anywhere from 5.68 to 6.82 miles. The National Institutes of Health claims that it’s not step intensity that matters but that people who took 12,000 steps daily had a “65% lower risk of dying than those who took only 4,000.” When studied, higher step counts were associated with lower rates of death from heart disease and cancer, and the benefits were noted to be consistent across age, sex, and race groups.
Committing to Small, but Consistent Change
From the moment I listened to that podcast, I decided to make one small change: walk more. And I would use Harley’s baseline of 12k steps as my daily goal.
I’m happy to report that I’m still going strong and have hit 12k almost daily since starting my journey. Of course, there have been occasional setbacks, but I realize that having the time to do this and living in the relatively mild Austin climate are both luxuries. Redesigning a bit of my life to make this possible was worth it.
How I Made Time for 12K Daily Steps
1. Making My Goal Non-Negotiable
It sounds simple, but the moment I decided my daily steps were a must, they became a priority. Every morning, before checking emails or texts, I throw on my shoes and head out the door. My five-mile loop gets me to 10,000 steps, and I easily reach my 12,000-step goal with general movement throughout the day.
If I can’t hit the trail in the morning, I make it a point to walk for errands, meetings, or grocery runs—ensuring I stay on track no matter what.
2. Turning Friend Hangs and Meetings Into Walks
Instead of meeting friends for dinner or drinks, I invite them to join me on my morning walks. Most are on the same page about prioritizing movement, so it’s an easy swap.
Since I work remotely, I also try to take calls on my phone while walking instead of being glued to Zoom. And whenever I call my parents, it usually happens on the trail.
3. Creating New Walking Rituals
I love an after-dinner walk—especially when it’s not 100 degrees in Austin. Whenever possible, I make room for one. I also swap short Uber rides for a walk home after dinner or choose walkable destinations like a neighborhood movie theater, spa, or restaurant instead of driving.
How 12,000 Daily Steps Has Improved My Wellness
Since committing to my daily 12000 steps, it has become such a habit that I hardly think about it anymore. But every so often, I reflect on the powerful impact of this simple practice. Here are three major shifts I’ve experienced since prioritizing my daily steps.
Physical Benefits of Daily Steps
What started as a goal to hit 12,000 daily steps has now evolved into running 2-3 times a week, and I often exceed my step count effortlessly. I’ve become stronger and faster—both in walking and running. My body feels fantastic, and as a bonus, I sleep incredibly well thanks to the consistent movement.
Emotional Well-Being Through Daily Steps
Walking has helped me process big emotions. When I feel anxious, uneasy, or overwhelmed, stepping outside for my daily steps immediately soothes my nervous system. I may not always feel 100% better, but I return feeling more grounded, in control, and emotionally at ease.
Mental Clarity and Daily Steps
My daily steps feel like a form of therapy. Whether I’m listening to an insightful podcast, vibing to my favorite playlist, or simply soaking in nature, walking provides the ultimate self-care. The combination of fresh air, movement, and mindfulness makes my daily walks as essential as quality sleep or great conversations with friends.
Do I have to get exactly 12k steps a day to reap all the benefits?
While Harley has suggested 12000 steps a day, he also pointed out the importance (and benefits!) of setting a starting goal of simply aiming for more movement. Remember: Don’t let the exact number overwhelm you. Personally, I love how something so simple can garner such positive results and enhance your life.
This post was last updated on April 9, 2025 to include new insights.
