An apple a day might keep the doctor away, but what about walking 35,000 steps?
That’s what 28-year-old British YouTuber Jack Massey Welsh did for a week — racking up a staggering 250,000 steps in just seven days.
The result was a mix of surprising body changes and brutal injuries.
“For me it was worth it for the experience alone,” Welsh said in a recent video, which has gone viral with over 1.5 million views.
Before the challenge, Welsh weighed himself and took body measurements to track his progress.
He said he didn’t change his diet much, except for adding an extra 150 grams of protein daily to preserve his muscle mass. He also started taking glucosamine for joint support.
Then, he set off, breaking down his 35,000-step goal into two daily walks — each about two hours long.
“I am tired, but I am fine,” Welsh told his followers on his first day. “It’s just one step in front of the other.”
But by Day 2, he was already feeling the burn.
“Now putting one step in front of the other is no easy task at all,” Welsh admitted, his legs aching from walking 17 miles the day before.
By Day 4, the pain in his muscles had subsided, but a new challenge arose: joint pain.
“It feels like now the only limiting factor in this challenge is just physical joint pain in my feet,” Welsh said, adding that painful blisters were also slowing him down.
By Day 5, the agony was so intense that Welsh resorted to painkillers to keep walking as he battled swollen feet and ankles. Soon after completing the grueling challenge, he developed a black toenail — a painful sign of foot trauma or poor footwear.
Despite the injuries, Welsh said the experience was worth it. “What an amazing feeling of accomplishment this was,” he told viewers.
At the end of the week, Welsh retook his measurements, and the results were eye-opening. “I seem to be narrower … which I didn’t really expect,” he said, adding that he was 2 pounds lighter.
“Each body measurement is a little bit smaller, apart from my thigh which has grown by half a centimeter,” Welsh said. “I wasn’t expecting to be able to see any difference, so this is really surprising.”
But before you lace up your sneakers and attempt 250,000 weekly steps, Welsh has a warning: Don’t try this at home.
“My joints just couldn’t keep up,” he said. “It’s two days later and I’m still waiting for the swelling around my ankles to reduce.”
While he doesn’t recommend this extreme feat, Welsh does suggest aiming for a more moderate 8,000 to 20,000 steps a day based on your personal fitness level. “I really do feel that most people will feel better if they end up walking more,” he said.
For context: Most Americans average just 3,000 to 4,000 steps a day, the equivalent of 1.5 to 2 miles. Anything under 5,000 steps is considered sedentary.
Walking 10,000 steps per day has been touted as the golden number, but it turns out the benchmark doesn’t have solid scientific backing. More likely, it was simply a goal selected by marketers to help sell a pedometer back in the 1960s.
So, how many steps should you aim for? A review of 15 studies published in the Lancet suggests that people over 60 should aim for 7,000 steps a day to increase their chances of living longer. For younger adults, the health benefits appeared to level off at around 9,000 steps.
The bottom line: Don’t obsess over numbers — just get moving.
A study published in JAMA Internal Medicine found that even a brisk, 10-minute walk each day could add years to your life. Some of the health benefits include stronger muscles and bones, increased heart and lung function, and reduced risk of cardiovascular disease and stroke.
Walking has also been shown to work wonders for mental health, easing symptoms of anxiety and depression while boosting energy and focus.
The best part? It’s low impact and requires nothing more than a good pair of shoes.
