21 Days 10,000 Steps Challenge

Want to get in shape and staying healthy – No need to spend hours in the Gym.

21 Days 10,000 Steps Challenge

Want to get in shape and staying healthy – No need to spend hours in the Gym.


Are you one of them and want to live healthy?

  • You have no time for physical activity; then time is not so far where you may have to make time for sickness later. At 10,000 Steps Challenge, we will encourage you and motivate you to be active every day. Stop making excuses and walk more and utilise time when at workplace or at home and start taking initiative to walk more and complete as many steps you can.

If you answered YES to any of the questions, then you are at the right place.

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Kick Off the 10,000 Steps a Day Challenge With Us!

Welcome to the 10,000 Steps a Day Challenge! We are happy to have you join this challenge. We look forward to the commitment to getting and staying active through making tiny adjustments to your daily activity level.

Considering your current lifestyle, 10,000 steps may seem to be a slightly difficult goal or like something you achieve each day before lunch. Either way, you can do well to this challenge.

If you're currently inactive, just focus on walking a little more each day and work your way up to 10,000. If you're already walking that much, retain those efforts and add a bit new to the routine to keep yourself challenged and occupied.

3 main benefits you can expect after successfully completing this challenge*:




  • Can help decrease body weight, BMI, body fat percentage and waist circumference

  • Increases muscular endurance

  • Increases HDL (good) cholesterol

  • Reduces the risk of type 2 diabetes

  • Improves cardiovascular fitness

  • Reduces physical symptoms of anxiety associated with minor stress

  • Improves sleep quality

  • Is associated with better cognitive performance

What will I learn?

The 3-Week Curriculum in a nutshell

For 1st day, set a benchmark for how much you walk day and the slowly start challenging yourself to walk more and more and this way you can start off.

During week 1 of the challenge, we'll give a few tips and information for walking more during the day and ask you to move in with your own creative tips.

To celebrate week 2, request your friends, family member or co-workers to join you! That might mean taking the kids for a walk around the neighbourhood, asking your co-worker to take a lunchtime walk with you or setting up your own challenge with your family.

It's the last week of the challenge, so let's see just how active you can be! Try to set a PR for steps in a day. Don't go crazy (most of us still have jobs and family to attend to), but see how many steps you can take in a day.

Here's what our community on Facebook is saying about the challenge


  • Find some 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 that you may or may not use after the challenge, most smartphones will track your daily steps (as long as you carry it with you throughout the day, of course).​

  • Join the KNOW YOUR FOOD 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.​

  • Post your progress to the group. Keep the rest of the community 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!​

  • Exclusive community of like-minded people from all over the world on Facebook​



For most people, walking 1km is on average 1,250 steps. If your goal is to walk 6,000 steps then measure out 4-5km on the map and go at it! Count anything extra that you take throughout the day as a bonus.

Preliminary pedometer indices for public health have established that: • Those who take 5,000 steps a day or less are considered sedentary and at a higher risk for obesity, disease, and early death. • Those who take 10,000 steps a day or more are considered active and typically have less body fat and better overall health. For some people, these numbers are ridiculously easy, and for others they might seem utterly impossible.

It’s quite simple. Once you sign up, it goes like this: 1. You receive confirmation, the Challenge Guide (pdf) and 21 Day 10000 steps challenge (pdf) straight to your inbox. 2. From Day 1 till the very end, we will be right there sending you daily actions, further learning and thoughtful tips to your inbox 3. To make sure you’re getting the most of your challenge, you’ll get assigned to your accountability group on Facebook (exclusive group). Your habit coaches will be there for your in case you get any questions.

The challenge starts on Monday and you will be able to pick the next available date in the signup form.

Once you sign up for the program, you’ll receive a confirmation e-mail with the next steps described along with the Challenge Guide ebook

YES! Our group of best dietitian has drafted a 21 Day Meal Plan to accelerate your weight loss journey and support the holistic approach. You can choose paid plan also.

This program is designed with a busy lifestyle in mind. All daily actions do not take more than 5-10 minutes a day and cooking does not require more than 15-30 minutes of your day.

In the days when we might feel like our data is mistreated more often when we want to, at KNOW YOUR FOOD we put a great emphasis on making sure your privacy is respected at all times. As stated in our Privacy Policy, we do not and will never share any personal data we collect (like Name and Email) with any third-parties.

Well, it’s definitely on us. We’d love to hear more about your questions, concerns or suggestions at knowyourfood.in@gmail.com






6 things that makes this challenge worth it


If you're currently using a pedometer or other kind of fitness tracker, check how many steps you're currently taking a day on average. If you're not using a pedometer, use the first day of the challenge to get an idea of how much you're walking. Save that number for the end of the challenge to track your progress. (Consider this a kind of


Throughout the day, take a look at the number of steps you've already logged. Are you on track? If not, get moving! A lot of wearable devices will let you set reminders to get up and moving if you're sitting still for 20, 30 or 60 minutes. If you're using your phone, set an alarm or tell yourself that every hour at the top of the hour you will walk around the block (or the floor of your office building).


A lot of people invest in a trendy, top-of-the-line fitness tracker only to throw it in a drawer after wearing it for a few months. If you're going to commit to the challenge, make sure you keep your tracker or phone charged and with you at all times.


We will manage challenge in the way so that everyone can involve and complete this challenge Regardless of what your baseline number is, think about where you want to be at the end of this challenge. Do you want to finally hit 10,000, or do you want to be able to climb up the stairs without getting winded? Maybe you're also training for a race? Each week, tell yourself you're going to walk a little bit more (either in number of steps or the duration of each walk).


During the challenge, you focus on learning one thing at a time without spending more than 10 minutes a day. We have created this challenge in that way so that you can learn more things about health


While participating in the challenge, you receive daily emails from us with special tasks for each day. This keeps you motivated to continue your Keto journey and empowers you to achieve greater results. Also, the daily reminders act as a powerful accountability support system.