What I Learned From Walking 15,000 Steps a Day
In the distance, you can hear the rushing water of the River Nith. Across the river, commuters move steadily towards work. In front of you is a path: dog walkers, mums with prams, runners heading out early. The air smells cleaner, and gradually you begin to hear ducks and geese.
This has been part of how I averaged 15,000 steps a day in 2025.
The numbers
In 2024, I averaged 10,000 steps a day.
In 2025, that rose to 15,000.
So far in 2026, I’m averaging around 16,000.
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How did I do it?
My feet are sore.
Joking aside, increasing my step count in 2025 was one of the best things I did all year. I feel healthier, happier, and generally more productive.
The increase came from two simple lifestyle changes: walking my toddler to nursery, and walking to and from work.
These changes worked because they removed decision-making. Walking became a built-in habit rather than something I had to motivate myself to do.
It does mean that a fair chunk of my “commute” time is spent walking. But overall, the trade-off between time, productivity, and health has been worth it—especially given that I spend most of my working day sitting at a desk. Managing that balance feels vital.
What changed?
With little change to my diet, I lost 9kg over the year. Had I been more disciplined with snacking, it likely would have been more.
Over the two-year period from January 2024 to December 2025, I lost around 20kg—roughly three stone.
My body feels firmer and more mobile and able; this is anecdotal, but the difference is noticeable.
I feel happier daily, and I’m far less out of breath at the end of long walks than I was at the start of the year.
What I Learned
- Walking every day has made me happier. Watching the seasons change on the same routes is grounding.
- Walking has helped me lose weight, and for me it feels like the easiest and most sustainable approach.
- Get decent walking shoes. Mountain Warehouse didn’t cut it for me. These worked far better.
- Walking is a superb way to manage stress and work-related emotions.
- Preparing your day while walking into work is a quiet productivity hack.
- Listening to questing music helps me maintain a faster pace and stay mentally engaged.
What next?
Over Christmas, I got a fitness band, which is allowing me to track my progress more closely.
In 2026, my goals are:
- To get my weight below 100kg, ideally to 95kg.
- To complete 6,000,000 steps across the year, around 16,439 per day, with a stretch target of 17,000.
- To improve my VO₂ max, although it’s too early to see what those improvements might look like.
I’ll write about this occasionally to keep track of my progress.
In the meantime, I’ll be walking somewhere, listening to questing music.