In today's fast-paced world, our steps have become rather too slow. Sounds quite ironic, isn’t it? However, it’s true because almost one-third of the world’s population leads a sedentary lifestyle, spending an average of 8.2 hours per day sitting. This can have many health consequences, and an alarming rise in weight gain by year (almost 43% post-pandemic!) is a wake-up call to take our health back into our hands!
There’s one simple solution, though– walking 10,000 steps a day! This goal may sound daunting, but it's actually quite achievable. In fact, studies show that people who aim for 10,000 steps per day lose an average of 2.5 kg more than those who don't.
Walking 10,000 steps a day has become popular as an easy-to-achieve but beneficial health goal. It’s a very doable amount, yet the idea of hitting 10,000 steps (roughly 5 miles or 8 kilometres) in an age where we use cars and scooters for one-minute drives can feel like a big task. While walking 10,000 steps a day has become a universal benchmark for daily physical activity, is this figure truly magical or simply a guide?
In this article, let’s look into the science behind walking 10,000 steps every day, its benefits, how it fits into various lifestyles, and some practical ways to achieve it. Time to achieve your pedometer goals and feel more accomplished and motivated!
Table Of Content
- The Origins Of 10,000 Steps
- Top 8 Benefits Of Walking 10000 Steps A Day?
- How Many Steps Per Day To Lose Weight?
- Does Walking 10,000 Steps A Day Count As Exercise?
- The Final Say
- Dietitian’s Recommendation
- FAQs
- References
The Origins Of 10,000 Steps
The idea of walking 10,000 steps a day originated in Japan in the mid-1960s. It started as a promotional scheme for a pedometer called "Manpo-kei," which translates to "10,000 steps meter." With the idea that walking 10,000 steps a day leads to a healthier lifestyle, the campaign aimed to get people moving more and, in turn, lead a healthier lifestyle. Despite its marketing origin, walking 10,000 steps a day and its fitness claims have since been supported by multiple research showing its health benefits, making it a universal standard for daily healthy activity.
You can easily achieve the goal of walking 10,000 steps a day by tracking your steps with ToneOp's Fitness app!
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Also Read: Every Step Counts: Delve Into 5 Proven Benefits Of Walking Every Day!
Top 8 Benefits Of Walking 10,000 Steps A Day
Now that we have discussed its origin let's read why walking 10,000 steps a day has become popular and what its benefits are for one’s health and well-being.
1. Improved Cardiovascular Health
Walking is a low-impact cardiovascular exercise. Walking 10,000 steps a day will help you lower blood pressure, increase blood circulation, improve cardiorespiratory fitness and lessen your risk of heart disease as it continuously works your heart.
Several studies have shown that walking can lower the risk of coronary heart disease, especially in women and older adults. Regular walkers tend to have lower cholesterol, one of the most significant markers of heart health.
2. Aids in Weight Management
Many people set daily walking goals mostly because they want to lose or control weight. They often wonder about the number of steps needed each day to maintain or lose weight, but this is different for everyone. Walking 10,000 steps is a good target for many people. However, the number of calories burned can differ depending on personal factors such as age, weight, and how fast someone walks.
For example, if a person weighs 70 kg (154 lbs) and walks 10,000 steps, they can burn around 300–500 calories. But if a person weighs 60 kg (132 lbs), walking the same number of steps will burn about 250–450 calories.
With time, this regular exercise might cause a calorie deficit that can result in weight reduction or maintenance. Combining it with a regular, balanced diet plan for weight loss from ToneOp Fit would work even better.
Also Read: Get In Shape With This Simple & Effective Weekly Workout Plan For Weight Loss
3. Lowers Blood Sugar Levels
Walking 10,000 steps each day can be beneficial for people with or at risk of developing type 2 diabetes. Walking helps control blood sugar levels by improving insulin sensitivity. Studies indicate that moderate-intensity exercise, like walking, improves glucose uptake by muscle cells, which can help regulate blood sugar levels. For people with diabetes, walking after dinner or meals can significantly reduce post-meal blood glucose spikes.
4. Strengthens Muscles and Bones
Walking is a weight-bearing exercise that strengthens muscles, especially in the legs and core. Regular walking can also densify bones, reducing the chances of osteoporosis, especially in older people. Walking has a good effect on bones, especially on the legs and spine. It helps to wake up the cells that make new bone. This activity can help slow down how quickly we lose bone as we get older. Furthermore, stronger muscles and bones support better posture, balance, and mobility.
To further boost your bone and muscle health, consider adding ToneOp Care’s Bone 360 tablets to your routine. These all-in-one mighty tablets contain calcium, magnesium, vitamin D3, zinc and alfalfa—all of which work synergistically to improve bone density. This is also good for people with arthritis and osteoporosis.
5. Boosts Mental Health
Walking 10,000 steps each day is a kind of physical exercise that connects closely to mental health. Walking, or any physical activity, triggers the release of endorphins—the body’s natural mood elevators—which can help reduce symptoms of depression, anxiety, and stress.
By using this time well, you can also make yourself feel better overall by relaxing your mind, putting your thoughts in order, and enjoying nature. Studies say that walking outside in natural places helps mood and clear thinking more than walking in city areas.
6. Enhances Cognitive Function
Walking may have long-term benefits for brain health, especially as we age and slowly begin to lose our mental functioning. Studies show that regular physical exercise, such as walking 10,000 steps a day, can decrease the risk of dementia and cognitive decline. Walking improves brain function and helps avoid neurodegenerative illnesses by increasing blood flow to the brain. Some research even suggests that people who walk regularly maintain better memory and cognitive abilities in their later years.
Also Read: 5 Mental Health Exercises To Boost Concentration Levels And Brain Functioning
7. Improves Sleep Quality
Walking every day can contribute to better sleep patterns. It helps regulate your circadian rhythm (body’s 24-hour clock), and reduces the stress and anxiety that often contribute to insomnia. Studies show that people who engage in daily physical activity, like walking, tend to fall asleep faster, and enjoy deeper sleep. The cumulative effect of walking 10,000 steps a day can lead to improved sleep quality.
8. Increases Energy Levels
It might seem counterintuitive, but engaging in physical activity like walking 10,000 steps a day can increase your energy levels rather than deplete them. Walking stimulates blood circulation increases oxygen supply to cells, and boosts endorphin levels, all of which contribute to enhanced energy levels and reduced fatigue. Frequent walking can help combat tiredness and provide you with a natural energy boost that you can use throughout the day.
How Many Steps Per Day To Lose Weight?
The number of steps needed to lose weight varies for each person based on individual factors like body weight, height, diet, and activity level. On average, walking 10,000 steps a day is often suggested to everyone for maintaining overall health and promoting gradual weight loss. 10,000 to 15,000 steps per day can be effective for reducing your waistline.
Creating a calorie deficit, in which your caloric expenditure is higher than your calorie intake, is essential for losing weight. Achieving 10,000 steps can burn around 300-500 calories, which varies based on an individual's weight and pace of walking. A 200-500 calorie deficit is usually sufficient for healthy weight loss.
For example: If you burn 3000 calories per day (this includes the calories your body burns throughout the day to function, as well as calories burned through exercise), then you need to consume 2500-2800 calories to lose weight. Therefore, walking 10,000 steps a day with a well-balanced diet can speed up your weight loss progress.
However, if 10,000 steps seem daunting, then you can start with a lower goal, like 5,000 to 7,000 steps. Once you’re comfortable, you can gradually increase your goal to 10,000 steps a day, or more. Keep in mind that consistency is key, and combining walking with strength training, and healthy eating will lead to the best outcomes.
Also Read: 10 Benefits of Walking for Fat Burn: Discover How Simple Steps Can Lead to Big Results!
Does Walking 10,000 Steps A Day Count As Exercise?
Yes, walking 10,000 steps a day counts as exercise. While walking may not be as intense as running or strength training, it still provides significant health benefits, including improving cardiovascular health, helping in weight loss, and strengthening muscles. Once you’ve finished walking 10,000 steps a day, it means you’ve walked 8 kilometres or 5 miles, resulting in 300-500 calories burned.
Walking is a low-impact aerobic activity that keeps your heart rate elevated for a long period of time, promotes blood circulation, and engages muscles in your legs, hips, and core. It is especially beneficial for people looking for a form of exercise that’s easy on the joints and doesn’t require a gym. Walking also improves endurance and stamina over time, making it a sustainable form of exercise for long-term health.
If you’re aiming to improve fitness, walking 10,000 steps a day can be a good starting point. If weight loss and/or strength building is your goal, consider adding intensity by walking at a brisk pace or including other forms of exercise like resistance training. In general, walking 10,000 steps every day is an excellent way to remain active and maintain good health.
Also read: Delve into Walking Workouts: Benefits, Exercises Plan, Types & Debunking Myths
Expert’s Advice
As a health expert, I recommend combining walking 10,000 steps a day with a balanced diet to optimise weight loss and improve health. Include protein-rich meals (eggs, legumes, lean meats) to fuel your walk and maintain muscle mass. Stay hydrated, sipping water throughout the day to avoid fatigue and headaches. Add fibre-rich snacks like fruits or complex carbohydrates like sweet potato and whole grains to boost energy without spiking blood sugar.
Tip: Break your step goal into smaller chunks. Walk for a few minutes after meals, take the stairs, park your vehicle a little farther so that you can walk to your destination, and schedule short, active breaks. These small changes will make 10,000 steps much more achievable!
Health Expert
Akshata Gandevikar
The Final Say
Walking 10,000 steps a day is a simple yet achievable goal that offers a wide array of health benefits. From better cardiovascular health to mental well-being, walking 10,000 steps a day is a foundation for a healthier lifestyle.
While the 10,000-step target may not be ideal for everyone at a starting point, it can serve as an effective motivator for increasing daily activity levels and improving one’s lifestyle. Whether you're walking for fitness, weight loss, or mental clarity, the benefits of walking are profound and accessible to most. You may enhance your mental and physical health and lead a more active and satisfying life by adding more steps to your regular routine. Therefore, lace up your shoes, go out, and begin your walk towards improved health!
FAQs
1. What will happen if I walk 10,000 steps every day?
Walking 10,000 steps daily can provide numerous health benefits, such as improved cardiovascular health, reduced risk of dementia and certain cancers, better mood, and more restful sleep. It may also help in weight management when combined with a balanced diet.
2. What is the most appropriate clothing for walking 10,000 steps?
Wear comfortable, well-fitting shoes with good arch support and cushioning to prevent foot and joint pain. Opt for lightweight, breathable fabrics like moisture-wicking synthetic materials or natural fibres like cotton to keep you cool and dry during your walk.
3. What if I can’t reach 10,000 steps daily?
If you can't reach the 10,000-step goal every day, don't worry! Even walking fewer steps, like 5,000 or 7,500, can still provide health benefits. The key is to be as active as you can and gradually increase your step count over time.
4. Can I walk 10,000 steps if I have health issues?
Yes, walking 10,000 steps is possible even if you have health issues, but it's important to consult with your doctor first. They can help you determine a safe and appropriate step goal based on your specific condition. Start slowly and gradually increase your activity level as your health allows.
References
- https://www.eatingwell.com/article/8053585/what-happens-to-your-body-when-you-walk-10000-steps-per-day/
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391
- https://www.medicalnewstoday.com/articles/how-many-steps-should-you-take-a-day
- https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/8-benefits-of-walking-more-than-10000-steps-a-day/photostory/109948330.cms#:~:text=%E2%80%8BEnhances%20heart%20health&text=Research%20conducted%20by%20the%20American,contribute%20to%20a%20healthier%20heart.
- https://health.clevelandclinic.org/10000-steps-a-day
- https://www.rbmafamilydocs.com/step-it-up-benefits-of-walking-10000-steps-a-day/
- https://www.medicalnewstoday.com/articles/10000-steps-vs-power-walking-are-they-equally-beneficial
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