By Erica Nardozzi, Dailymail.Com
19:24 January 23, 2024, updated 19:31 January 23, 2024
- Roker took on the Start Today team's challenge to walk 100 miles this month
- Forecasters reached their goal nearly two weeks early on Friday
- Roker also celebrated walking more than 10,000 steps a day for the past 90 days.
Al Roker braves the cold and snow to walk 160 miles in 19 days in New York and shares his tips for hitting his daily step goal.
The Today star, 69, achieved her goal on Friday. Start Today Team Challenge I'm supposed to walk 160 miles this month. This works out to about 6,500 steps per day.
Roker celebrated walking more than 10,000 steps per day for the past 90 days, and reached her 100-mile goal nearly two weeks early.
“I cleared 100 miles as of Friday, which was pretty exciting,” the weather forecaster announced in an update he shared on Instagram over the weekend.
“I have to admit I was very lucky to have had a few high mileage days,” he added. “But on average, I ran about four miles a day, and you can do that too.”
Roker was filming the video while on a treadmill, explaining that he usually walks around the lake, but it was only 5 degrees outside.
The father-of-three chronicled his progress during the challenge, revealing he completed 30 miles in the first week of January.
“It adds up,” he told viewers. “Park a little farther from the store or walk to your neighborhood instead of driving.” It's the little things that make a difference. ”
To commemorate the 100-mile milestone, Roker shared some of his fitness tips with Today.com in hopes of motivating other members of the Start Today family.
The host first advised people to “stop just using that word” when talking about step counts to keep a positive mindset.
“So many people on our Facebook page were saying, 'Oh, you did this, you did that,'” he explained. “The fact of the matter is, you did it, you made it happen, and that’s what matters.”
“Something is better than nothing,” Roker said, suggesting fans adopt this motto when trying to achieve their goals.
He recalled not feeling very well after undergoing a colonoscopy during a previous walking challenge. Rather than pushing himself, he listened to his body and went to bed early after completing 10,000 steps.
Roker explained that she prioritizes sleep and lies in bed if she's tired, but prefers to walk in the morning if possible.
“If you can, try it.” [in the] In the morning; I feel much better. Check that box and you’re ready to start your day,” he said.
The Today star makes sure to take as many steps as possible, whether it's walking on the treadmill at the office or taking a walk around the airport before a flight.
Roker continues to walk during his vacations, enjoying sightseeing on foot. When he visited Paris last month, he logged 30,000 steps in one day.
When I'm outdoors, I like to play “I spy” and note down the sights around me to make my workout more enjoyable.
Roker reminded fans that “every day is not easy,” admitting that there are times when he doesn't want to walk and has to push himself.
That's why he has a support group to keep him motivated, including walking coach Hirni Wijayaratne. his “coach wife” Deborah Roberts; and the Start Today Facebook group.
Roker's 100-mile attempt comes seven months after he underwent knee replacement surgery in May, his third knee surgery in 20 years.
He first required surgery on his left knee. The reason for this was a lingering injury from a car accident in 2001, which was made worse by his struggle with his weight.
A year later, he promised his dying father, Albert Lincoln Roker Sr., that he would “lose weight” and underwent gastric bypass surgery.
He also had his right knee replaced in 2016, his hip replaced in 2019, and shoulder surgery in 2021.
On March 15, 2022, Roker celebrated the 20th anniversary of his gastric bypass surgery, saying he will “never forget” the journey he has made since losing more than 100 pounds.
He marked the occasion by sharing a photo of himself on Instagram wearing a pair of old jeans, showing he was half the size he was 20 years ago.
“I can't believe it was 20 years ago today, but here I am, 340 pounds, gastric bypass, wearing these size 54 Levi jeans,” he wrote in the caption.
“It's still a struggle, but I'm not going back,” he added. “There are setbacks and struggles every day, but I will never forget how far I have come.”
Roker continues to lose weight through regular exercise, including power walking, and a healthy low-carbohydrate diet.
He said he lost about 45 pounds in June 2022 through a combination of daily walking and a low-carb diet.
“Let's do some exercise, not extreme exercise. We're doing a 30-day walking challenge and I think it improves mental health,” he said on the show.
In late 2022, he suffered a blood clot and internal bleeding and faced a life-threatening health scare.
Mr Roker underwent emergency surgery lasting nearly seven hours to treat two bleeding ulcers. Doctors had to remove his colon, remove his gallbladder and repair a tear in his duodenum, the first part of the small intestine that connects to the stomach.
He made his triumphant return to the Today show on January 6, 2023, after a two-month medical leave (including a total of four weeks in the hospital).
“My doctor told me that the reason I got into this condition was because of the walking and aerobic exercise that probably saved my life,” Roker said.
