Everyone knows that exercise is important, and walking is a great way to stay active. You might have heard that walking 10,000 steps a day is a good fitness and weight loss goal, which many fitness trackers and smartwatches promote. It contains steps counted from all your regular daily activities tracked by the fitness tracker, such as walking, taking stairs, and more, depending on the algorithm.
But what are the real health benefits of walking 10,000 steps each day? It varies, as individuals have unique fitness goals. If you’re not looking to train for specific fitness or aesthetic goals and just want to stay active without going to the gym or using any exercise equipment, then walking will be the simplest and most accessible form of physical activity.
1. Burn More Calories
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. It elevates your heart rate and activates muscles like your quads, glutes, calves, and hamstrings, helping to burn calories and strengthen your lower body.
Walking 10,000 steps a day can help you burn about 250 to 600 calories, depending on your weight and pace. Many fitness trackers or smartwatches, estimate calorie burn based on your step count. You can use a smartwatch or fitness tracker to record and estimate calories burned. With the Daily Goals feature, you can increase the number of steps you take throughout the day and maintain a healthy weight or lose weight naturally without even realizing it.
2. Lower Your Risk of Chronic Diseases
Walking 10,000 steps a day can lower your blood pressure, cholesterol, blood sugar, and inflammation levels, which can reduce your risk of developing cardiovascular diseases, diabetes, stroke, and some cancers. Walking also strengthens your immune system and helps you fight off infections.
3. Improve Your Mental Health
Walking 10,000 steps a day can boost your mood, and reduce stress, anxiety, and depression. It stimulates the release of endorphins, serotonin, and dopamine, making you feel happy and relaxed. With every step you take, it releases feel-good endorphins and wipes off your stress and anxiety.
4. Strengthen Bones and Relax Joints
Unlike high-impact exercises, walking is a gentle and easy-to-sustain exercise suitable for people of all ages and fitness levels. It can help keep your bones strong, promote joint mobility, and reduce the risk of arthritis and osteoporosis. Walking 10,000 steps a day can improve your physical fitness, flexibility, balance, and coordination, which can help you maintain your independence and mobility as you age.
5. Lifts Spirits and Increase Energy Levels
Walking 10,000 steps a day is a kind of spiritual boost you can do anytime, anywhere. Not only is it a catalyst for improving brain function, but it also helps increase oxygen supply and improve blood circulation, keeping you energized, creative, and focused. So, the next time you’re stuck on a problem or feeling sluggish at midday, consider stepping outside for some inspiration and refueling instead of grabbing a cup of coffee.
6. Get a Better Night’s Sleep
Walking 10,000 steps a day isn’t just about fitness—it’s also a gateway to better sleep. It can help regulate sleep patterns, reduce stress, and promote a calm mind, resulting in improved sleep quality. For those struggling with poor night’s sleep, it’s a powerful ally in improving sleep quality and establishing consistent sleep habits. You can incorporate this achievable step goal into your daily routine and get a more restorative and restful night’s sleep.
How to Start Walking 10,000 Steps a Day?
If you’re looking to start walking 10,000 steps per day, here are some tips to help you get started:
- Assess Your Current Activity Level: Before diving into 10,000 steps, you can use a pedometer or a smartwatch to track your steps for a few days. Assessing your current daily step count will give you a baseline to work from.
- Set Daily Goals: Don’t aim for 10,000 steps right away if you’re not currently active. Start with an achievable number, like 5,000 steps, and gradually increase your steps in weekly increments of 500-1,000 steps.
- Make a 30-Day Habit Challenge (30DHC): Consistency is key when making positive lifestyle changes. Challenge yourself to walk every day for 30 days and find ways to take short walks even on busy days. The cumulative effect of daily steps will contribute to your overall health benefits.
- Use a Pedometer or Fitness Tracker: Consider getting a pedometer, fitness tracker, or smartwatch with step-counting capabilities to monitor your steps. A visual record can motivate you and help you keep tabs on your progress.
- Incorporate Walking into Your Routine: Gradually build daily walking into your routine. Break your goals down into short walks, such as taking short walks during breaks at work, walking around the block after meals, or taking the stairs instead of the elevator.
It’s easy to turn walking into a lifestyle change because it has the highest compliance rate of all forms of fitness and exercise routines. But you need to take the first step and remember that the goal is progress, not perfection. So you need to listen to your body, gradually increase your steps, and enjoy the positive impact walking has on your life.
Most importantly, don’t forget to celebrate milestones along the way. Whether you’re hitting your weekly step goal or completing a month of consistent walking, acknowledging your progress can boost motivation.
