Congrats! You made it to the final week of LIVESTRONG.com's Daily Steps Challenge! By now, you've walked somewhere in the neighborhood of 210,000 steps (if you're logging 10,000 steps a day). To celebrate — and for a little extra motivation to finish the challenge strong — take a look at how far you've come. (Don't worry, we've done the math for you.)
How Far Have You Walked?
If you've been sticking with the 10,000-steps-a-day goal, that averages out to about five miles every day (depending on your stride length). That means, by the end of the month, you've walked about 150 miles or roughly:
- The distance from Philadelphia to Washington, D.C.
- The distance from Houston to Austin.
- The distance from San Diego to Los Angeles if you take Interstate 15 (according to Google maps).
How High Have You Climbed?
What about if you turned those walking steps into climbing steps? Here's how your daily steps stack up to some of the world's tallest staircases and buildings.
- The longest staircase in the world can be found going up Niesen Mountain in Switzerland. At 11,674 steps, it's pretty close to the daily 10K target.
- The tallest building in the world — Burj Khalifa in Dubai — has 2,909 steps to get to the 160th floor.
- Every year the Empire State Building hosts a race up it's 1,576 steps. The current record time is 9 minutes and 33 seconds.
How Many Calories Have You Burned?
Now for something a little more applicable to your daily life. The exact number of calories you burn walking each day depends on several factors, but the American Council on Exercise estimates that the average person burns 3,500 calories per week walking 10,000 steps a day, or about 500 calories a day.
The more you turn up the intensity, the more calories you burn. For example, instead of focusing on shorter stints around your home or office (which still count toward your daily total steps), try taking more brisk walks around the block. That'll ratchet up your calorie burn from around 70 to 120 calories to 150 to 220 in 30 minutes, according to Harvard Health Publishing.
Read more: 6 Ways to Burn More Calories Walking
Go for the (Personal) Gold!
During the first week of this challenge you got a baseline number for how many steps you typically walked in a day. Now, in the final week, it's time to see how far you can go.
Challenge yourself to add an additional 30-minute walk to your day or commit to a weekend hike (weather permitting, of course). We know you can't spend all day every day walking, but pick one day — maybe the last day of the challenge — and go for a daily step count record.
Then, share it with the Facebook Challenge Group. We want to hear about how far you walked and where. Did you find a gorgeous hiking trail? A fun farmers' market to stroll through on the weekend? A new park to take the kids or pups to?
How to Join the Daily Steps Challenge
Step 1: Find a Way to Measure Your Daily Steps
There are a lot of fitness trackers out there that you can either wear on your wrist or clip to your clothes. If you don't want to shell out the money for an expensive wearable, most smartphones will track your daily steps (as long as you carry it with you throughout the day, of course).
Step 2: Join Our Challenge Group
Join the LIVESTRONG.com Challenge Facebook Group. We'll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Step 3: Get Walking and Post Your Progress
Put one foot in front of the other and stay active throughout the month. Then keep the Challenge Facebook Group updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend — we want to see it!