Camilla Jessen
The pros and cons of a 20,000-step challenge.
Health guidance on daily steps varies widely.
Some professionals recommend aiming for 10,000 steps a day, while others argue a lower range can still deliver benefits.
Exercise scientist Dr Mike Israetel has said people can benefit from between 6,000 and 12,000 steps. “6,000 to 12,000 steps per day for most people is totally cool,” he said, adding that very low activity levels are linked to shorter lifespans.
Research cited by health experts also suggests that increasing daily steps by 1,000 is associated with a 15 percent reduction in all-cause mortality, according to a 2023 study.
A month-long challenge
Health and fitness influencer Ilva Ignatovica decided to push far beyond standard recommendations by walking 20,000 steps every day for 30 days.
In a video posted to her YouTube channel, she explained that the challenge required around four hours of walking per day. The time commitment significantly reshaped her routine.
“It’s because of the time” needed to walk that much that she had to cut back on strength training, she said.
Physical effects
While Ignatovica saw positive changes, the challenge also came with drawbacks. “I experienced some back pain and quickly realized that just because I walk so much does not mean I can skip stretching and strength workouts,” she said.
Despite the discomfort, she reported noticeable benefits.
“I felt proud of my determination, grateful for the beautiful walks, and happy the two lost kilos,” she added.
Her experience underlined that walking alone is not always enough for overall fitness.
Sources: YouTube, Unilad
