Late January, a day after reposting, "I've had more peer pressure to join the 10K steps challenge than to do drugs" I gave in and joined.
It's as if the universe jinxed me because I like to think of myself as someone who doesn’t easily succumb to pressure, but this time around...
For the past few weeks, many Kenyans have been trying to not only hit the 10,000 steps a day but to outdo one another. Seeing their name at the top has become a prestigious achievement and a motivation.
Lifestyle spoke to fitness enthusiasts who have joined the trend to find out how they ensure they meet the 10,000 a day steps, as well as an expert on whether it is a fad or a game-changer.
I wanted to lose weight
Mamou Achimba says she started the 10,000 steps challenge in January this year after she became increasingly concerned about her weight.
"A friend encouraged me to start as a way of losing about 10kgs. I started the very same day because I find it an easier option compared to going to the gym," she says.
Every morning, Mamou and her husband go to the Jaffery's Sport Club in Nairobi and ensure they walk between 5,000 to 6,000 steps.
"I then add another 1,500 steps on my way to the house after my husband drops me off as he goes to the gym. I opt to walk home instead of driving."
Now five weeks in, Mamou is reaping the benefits of the walks. She says it not only frees her mind but also helps her make plans for the day ahead plus say a prayer.
Mamou Weramondi in Nairobi County. She started the 10,000 steps challenge in January.
Photo credit: Pool
It started as a bet…
For Brian Otieno, the 10,000 steps challenge began as a bet to see if he could do it. Initially, the 38-year-old says, the determination to complete the steps was out of the need to prove a point, but slowly, it became a habit and part of his life.
Inspired by his wife, Brian says he now looks for opportunities to cover his steps around his day-to-day activities.
For instance, he uses the staircase instead of the elevator, parks his car far away, grabs his coffee or water instead of being served, and purposefully creates time in the evening for walks.
“When I started, I wanted to reduce my belly fat and size, live a healthier life and be an example to my children about the importance of being mindful of your health. Now, I have lost inches around my waist, I sleep much better and my mental clarity has increased especially during the structured evening walks,” he says.
For the four months he has been doing the 10,000 steps, Brian says what keeps him in check is the community of people who are also in the challenge.
“No one wants to be singled out as having done less than 10,000 so I push and push even though life and work take a swing at me sometimes and it becomes difficult to balance.”
To anyone wishing to start the 10,000 steps, Brian advises taking a leap of faith.
“Initially, you will be shocked by the steps you are doing, but eventually when you join the walking movement, you cannot stop.”
I wanted a non-time-consuming fitness activity
When writing down her 2025 goals, Charity Njoki knew she wanted to squeeze in fitness but was conflicted because exercising in the gym was taking a lot of her time. So, when she learned about the 10K steps, the 29-year-old jumped in. As a result, when she wakes up, Charity ensures she is moving up and about.
“I do not come up with excuses. Every day I have to hit my 10k target. Also, I want to lose weight, so these steps are really helping me in that regard,” she says.
Though it is not a mean feat, Charity says she ensures that by 7pm or 8pm she has clocked in her steps. “If I get home before getting my 10k, I skip the rope or go up and down the flight of stairs at my apartment building.”
During the weekends, Charity chooses to break her relaxing time with walks either around the house or outside. To date, some of the benefits she is reaping are better sleep, positive mood changes, and flexibility. For those willing to start the 10k challenge, Charity says, “Just start moving. Be determined and push yourself…you will make it.”
Debra Ajwang, a lawyer, playing golf at Golf Park in Jamhuri, Nairobi, on February 21, 2025.
Photo credit: Bonface Bogita | Nation
I work out in the gym five days a week, 10k steps is a supplement
Toward the end of January, Debra Ajwang, 43, looped into the 10,000 steps challenge to improve her walking. Though a fitness junkie, Debra says she dedicates her lunch time to walking, although during her gym time in the morning, she also gets in some steps.
“I do my gym in the morning and get in a few steps because I do weightlift and strength training, so, during lunchtime, I walk around in the office and around buildings,” she says.
Over the weekends, Debra clocks and sometimes surpasses the 10,000 steps as she plays golf or hikes. Her biggest challenge in reaching 10,000 steps each day, she says, is a lack of time. Some days, she manages to hit her goal, while others are more difficult.
“I do not really need motivation to do physical activity...I go to the gym at 5am or 6am from Monday to Friday,” she says.
In terms of benefits, Debra says she is certain that if she achieved the 10k every day, she would see the benefits. “This is because I’m comparing this to what I do every day, and I can see the impact and improvement.”
To anyone who is struggling with working out in the gym or the 10k steps, Debra advises, “Exercise and fitness have to be part of your lifestyle. It has to fit in your life, so you have to create a specific time to do it.”
Stephanie Mwaura, a trainer. She says her clients are mostly pre and postpartum mothers.
Photo credit: Pool
10k steps cannot substitute strength training
Stephanie Mwaura, a fitness trainer, says to get onto the 10,000 steps a day, you ideally need at least a 45-to-60-minute walk (five kilometres) which will give you around 7,000 steps, then you cover the remaining 3,000 throughout the day.
With walking being mandatory in her training, Stephanie says some of the benefits she has seen in her clients are improved mood and mental clarity, emotional regulation, toned thighs, legs, and butt, better sleep, and bowel movements, improved cardiovascular health, and loss of weight.
Is doing the 10k steps challenge a substitute for going to the gym? “Unfortunately, no. You do not have to go to the gym, but you have to strength train at least three days a week. If you do nothing else, and you only say you want to do three things for the rest of your life to better your health, I would say walking, strength training, and having a good nutrition lifestyle.”
Additionally, Stephanie says the 10k steps challenge should be an everyday challenge.
“It is the ideal number. If you are doing 2,000 steps as we speak, I can’t tell you to get to 10,000 tomorrow. That’s unrealistic, so, what I normally tell people is, whatever you’re doing now, add 4,000 steps and keep at that,” she shares.
However, one of the biggest mistakes Stephanie has seen people making in their efforts to get 10k steps is walking in the wrong shoes.
Another is not supporting their walking with good nutrition. People think they can just walk and then eat anything.
“Thirdly, a huge group of people now are walking aimlessly because people are walking. I’ve seen two to three people last week saying they have lost weight from walking yet that was not their plan. That statement of know your ‘why’ is so important in fitness.”
Another one is the lack of stretching after the walk. Lastly, is taking a break. If you decide you are not on the challenge anymore, Stephanie advises you to walk as much as you can to keep the momentum going.
Is there an age limit for engaging in the 10k steps? “Never. I have clients who are 25 years to 78 years. The latter is walking 10k and plays golf three times a week.”
Nutrition
Joy Ouma, a clinical nutritionist and dietitian at Aga Khan University Hospital, says while the 10,000 steps challenge is an aerobic activity, it is not scientifically backed.
Joy says she did not know about the 10k steps until she landed on a TikTok user whose family was doing it.
“I found out it was a marketing strategy used by a certain Japanese company, but generally, if you look at it, depending on your walking speed, it can be between 50 to 100 minutes, that’s if you’re doing slow pace or brisk walking. The World Health Organisation recommends doing at least a minimum of 150 minutes of exercise in a week for improved metabolic health.”
For those who are unable to achieve the 10k steps due to issues with the back or gout or arthritis, Joy says they could consider cycling, jogging, stretching, yoga, Zumba, or swimming.
“Remember, as long as there is regular movement and consistency, you’re good to go, so even if you do fewer steps than 10k, you can still achieve your goal, preserve muscle mass, prevent excessive creatinine buildup, and still maintain bone density.”
Before walking, she advises increasing your intake of complex carbohydrates, which are wholesome foods, to sustain energy for the exercise.
“After the walking, you can do your protein for muscle repair and recovery such as nuts and also foods that reduce inflammation such as vegetables, fruits, beef liver and dairy products.”
Additionally, to support joint health, one should increase their intake of anti-inflammatory foods, which are plant-based, and calcium, phosphorus, and Vitamin D for bone strength, as well as collagen for repair, which you can get from bone broth.
For those walking long distances, the nutritionist says they can indulge in quick and heavy snacks like whole grains for sustainable energy. For example, a whole grain toast with avocado, which is a healthy fat. Foods rich in potassium for muscle function linclude bananas.
“Proteins such as nuts, cashews, almonds, yoghurt, boiled eggs, and grilled chicken are good for maintaining a lean body mass and preventing muscle loss. Good fruits include berries and apples. One can also take lemon water.”
Is there such a thing as over-walking?
“Yes. Excessive walking without rest can cause muscle fatigue, strain in the joints, cause increased creatinine from muscle breakdown, or even fractures. It can also lower electrolytes like sodium, potassium, and magnesium levels, leading to dehydration kidney strain, and low performance. So, rest days are very important.”
