Walking is a type of exercise that nearly anyone can do. Because it does not need any special equipment, and its use is almost universal. There’s a popular goal that many people aim for: walking 10000 steps every day. But why do we hear this number all the time? Let’s explore the reasons why 10,000 steps a day make sense and if this is really required for you.
The idea of walking 10,000 steps daily originated in Japan in the 1960s and a pedometer was created, named ‘manpo-kei’, which means 10,000 steps meter. The 10,000 steps every day were picked because it sounded good (not too few... not too many). It was also a goal that for most people would easily fit into their day but one that might present enough of a challenge. And since then, it has become a much-hyped fitness goal worldwide.
Improved cardiovascular health
Regular steps daily can greatly enhance the health of your heart. When you take 10,000 steps a day, you get your blood pumping. This not only leads to a physically stronger heart, but also makes it easier for the blood circulatory system to work efficiently. Walking ten thousand steps can lead to a decrease in blood pressure, reduce levels of harmful fat (lipids) in the blood, and elevate those that are good. All these things contribute to healthier hearts over time. The benefits of walking everyday can mean a reduced risk for heart disease or stroke and make one's heart more robust than ever before.
Weight management
There's no better means of managing or losing weight than increasing physical activity. As everyone is well aware, walking steps daily is one of the best ways to accomplish this. Walking ten thousand steps expends about 300-400 calories, depending on your weight and speed. Such a rate of burning fat can both maintain proper body weight and get rid of excess kilos, especially when combined with good nutrition and a balanced diet.
Strengthened muscles and bones
Weight-bearing exercises that include walking steps daily are beneficial to strengthen your bones and muscles. Regular 10000 steps a day, especially brisk walking help tone the muscles. The various muscle groups involved in walking mean that it's not just your legs, but also your core and even arms which get proper exercise at this time. The benefits of walking every day also include helping the body maintain its muscle tone and strength. Such moderate, non-weight vigorous exercise in mid-life not only benefits life expectancy but also helps to preserve bone density, lessening the risk of osteoporosis and fractures.
Reduced stress and anxiety
Walking steps daily might be one of the best ways to clear your head and destress. While you walk 10000 steps everyday, your body releases endorphins, so you feel the ‘happiness hormones’ and then stress levels start to drop as a result. No matter whether you walk through a park, use the treadmill at home from time to time or take an evening stroll up and down your neighbourhood street for half an hour, taking some time for yourself can be incredibly calming and mentally refreshing.
Enhanced mood
The combination of regular 10000 average steps per day and a less stressful life will cheer up most people like no one else can. Regular physical activity, such as walking ten thousand steps, is known to reduce levels of depression. This trifecta produces overall mood enhancements by pulling up endorphins. Going out into fresh air and keeping to a regular exercise rhythm will make you feel better and more content than ever before.
Improved sleep quality
Another benefit of walking every day is having an improved sleep quality. If you have difficulty sleeping, trying to incorporate walking ten thousand steps into your daily routine may make a difference. Physical activity, such as 10000 steps every day, can help regulate your sleep patterns. It will make it easier to drop off to sleep, letting you feel more rested and refreshed in the morning.
Increased social interaction
You can create walking ten thousand steps as a social activity. Join a walking group, walk steps daily with friends or make new ones along the way - it's an opportunity to socialize. An ideal opportunity for people who tend to live in isolation or who may feel lonely, a simple way for them to make connections and build relationships.
Enhanced creativity and productivity
Walking 10000 steps every day is also good for the brain, it boosts creativity and productivity. A lot of individuals recognize that they think a great deal better when they are taking walks. We all have days, right? Well, one of the benefits of walking every day is that this pulls us from work or daily tasks and offers up some perspective, it helps to clear the annoying cobwebs of life.
Accessibility and ease
Perhaps the best thing about walking is that it can be done by almost everyone. It requires no gym membership, special equipment, or a specific skill set. You can walk 10000 average steps per day at your own pace, making it an easy and flexible way to stay active. Plus, it’s free.
How many steps to walk a day?
But the one question that still remains unanswered is how many steps should I walk daily. For most people, 10000 steps every day is an ideal goal but it's worth noting that any amount of walking can be helpful. Start smaller if you are new and work your way up over time to increase the goal. This means you need to be methodical and develop a routine that fits your lifestyle. More recently, new research has found that even fewer steps, around 7000 to 8000 a day in moderate patterns, also offer important health benefits so do not be put off if 10000 seems a little out of range.
Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise.