{"id":408059,"date":"2026-01-15T04:40:11","date_gmt":"2026-01-15T04:40:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/408059\/"},"modified":"2026-01-15T04:40:11","modified_gmt":"2026-01-15T04:40:11","slug":"i-did-30000-steps-a-day-for-a-week-everything-i-learnt-and-5-simple-ways-to-move-more","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/408059\/","title":{"rendered":"\u2018I did 30,000 steps a day for a week \u2013 everything I learnt and 5 simple ways to move more\u2019"},"content":{"rendered":"

Known online for setting herself fitness<\/a> and movement challenges, content creator Riley Rehl recently decided to challenge herself to walk 30,000 steps \u2013 roughly just over half a marathon \u2013 every day for seven days. <\/p>\n

While Riley doesn\u2019t plan on repeating this any time soon \u2013 it was more physically and mentally demanding than she anticipated (more on this below) \u2013 she said that the challenge taught her a lot about the importance of moving more, and the realistic, daily habits you can implement to increase your steps. <\/p>\n

Walking 30,000 steps a day: the verdict<\/p>\n

While Riley said she enjoyed challenging herself and the self-discipline that involved, there were several hurdles she encountered along the way. She experienced quite intense foot pain<\/a> \u2013 ‘This has got to be the worst my feet have hurt since I ran my marathon<\/a>, which is saying a lot because they hurt real bad\u2019 \u2013 and physical and mental fatigue. <\/p>\n

\u2018I don’t know why, but that was mentally and physically so difficult for me,\u2019 Riley said towards the end of the week. \u2018I’m sick of this challenge.\u2019 One day, she accidentally fell asleep for an hour and a half during the day, expressing how difficult it is to motivate yourself to walk further late in the day when you\u2019ve already done a considerable number of steps. \u2018The last thing I want to do is go to the gym and walk on the treadmill<\/a> for an hour and a half,\u2019 she said at one point. <\/p>\n

In that vein, Riley highlighted the importance of having good footwear, adding that she planned to replace her trainers, having suffered with blisters<\/a> on the arches of her feet during the challenge. \u2018I honestly think that I should go get my feet analysed so that I can buy inserts or just find the right shoe for my feet,\u2019 she reflected. <\/p>\n

Related Story<\/p>\n

Riley also mentioned how she thought she had failed to hydrate properly at some points. Even though walking isn\u2019t always high-intensity, it still requires adequate hydration. \u2018I woke up with a pounding headache. I’m pretty sure it’s because I didn’t drink enough water and I didn’t have any electrolytes yesterday. That’s why it’s important to stay hydrated,\u2019 she said. <\/p>\n

Related Story\"walking<\/p>\n

doble-d\/\/Getty Images<\/p>\n

How to walk 30,000 steps a day <\/p>\n

Although Riley wouldn\u2019t recommend doing 30,000 steps a day regularly, she said that the challenge taught her about \u2018the importance and the positives that can come from moving more.\u2019
<\/p>\n

\u2018I have the time in my day and I have the opportunity to move and I should take those opportunities,\u2019 she added. Below are the simple solutions Riley employed to significantly increase her step count each day. <\/p>\n

Related Story1. Walking pad<\/p>\n

\u2018This is my handy dandy solution to not having a standing desk,\u2019 Riley explained as she showed viewers her WFH setup \u2013 a walking pad<\/a> and a step stool on the worktop with her laptop on top. <\/p>\n

As well as walking while working, Riley also used the walking pad whenever she had some extra steps to do \u2013 it\u2019s a simple, convenient setup that doesn\u2019t require as many logistics as walking outside (eg, if it\u2019s cold and dark) and you can just hop on while watching TV or scrolling. <\/p>\n

2. Walking everywhere you possibly can<\/p>\n

Where she might have usually driven, Riley walked everywhere she could: to the gym, shops, the library to work. <\/p>\n

She also wove in \u2018missions\u2019 into some of her walks, for example, finding something she wanted at the supermarket, with an end goal helping to motivate her. <\/p>\n

3. Combining structured workouts with walking <\/p>\n

Riley also booked more workout classes \u2013 often dance-style sessions \u2013 that she enjoyed, making sure to walk to and from them. Her step count quickly increased when she was doing this as there were a surprising number of steps involved with the classes.<\/p>\n

4. Make it social <\/p>\n

There were also several occasions when Riley scheduled classes or runs with friends so her days and steps were broken up by having company, helping to hold her accountable when motivation was low. <\/p>\n

5. Dancing<\/p>\n

One night, Riley had a wedding to attend but instead of trying to cram in all her steps beforehand, she utilised the fact that there was likely to be dancing<\/a>. \u2018If there’s dancing, that’s like a life hack,\u2019 she said. Indeed, there was lots of dancing, which meant lots more (enjoyable) steps. <\/p>\n

So, if you\u2019re ever short on steps for the day, it can be as simple as getting your groove on for a couple of tunes. <\/p>\n

Losing fat while building muscle is the goal for many fitness fans \u2013 and while it isn\u2019t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins<\/a>. In this four-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to improve body composition in 2026.<\/p>\n

Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.<\/p>\n

Click here<\/a><\/p>\n

\"4<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n