What impact do 10,000 steps a day have on our health?
You've probably heard that, if you want to stay fit and enjoy good health, 10,000 steps a day is a good start. But do you know why even smartphones recommend it?
Walking 10,000 steps a day is not an unattainable goal. In fact, it's one of those physical routines that are easily achievable and highly recommended for all types of people. Ten thousand steps a day is a great exercise regime to stay fit and to reach activity and weight goals. Today, many smart watches encourage this practice and the World Health Organization itself recommends, at least, walking 30 minutes a day.
Movement is health. That's why walking home from work or to the supermarket, climbing the stairs at the office and taking long walks in the evening are all synonymous with good health. All these actions help us enjoy the advantages of those daily steps. Walking this much helps, for example, to burn between 400 and 500 calories, depending on one's body weight, the pace of the walk or its duration.
But those 10,000 steps a day, which are roughly equivalent to about seven to eight kilometres, are not just for weight loss. Their health benefits (physical and mental) are many and vary diverse.
Benefits of walking 10,000 steps a day
Taking 10,000 steps a day is one of the easiest ways to be active and healthy, and can be done anytime, anywhere. It is also a very good exercise for the body, but also for the mind. It helps strengthen muscles and bones and maintain a healthy weight, but it also helps to stay alert and feel agile and energized.
According to research, these are some of the benefits of walking 10,000 steps a day:
- Improved mood and concentration
- Increased memory
- Improved rest and sleep quality
- Enhanced oxygen supply to the brain
- Improved circulation
- Regulated cholesterol levels
- Better immune function
- Reduced risk of chronic disease
- Help with weight loss and burning fat
- Better balance
- Stronger muscle tone
- Increased agility
- Improved mental health
- Improved problem-solving skills
How to Start Walking 10,000 Steps a Day
To turn the routine of walking 10,000 steps a day into a new habit and not get caught in a sedentary lifestyle, it is recommended, for example, that you walk along different routes and invite friends to join the challenge. With company, such an activity generates much more motivation.
If you prefer to walk alone, you can also take advantage of this time to listen to an audiobook, music or an interesting podcast. And very important: stretching exercises should be done before and after your daily walk. This is the best way to prevent possible injury.
When it comes to being consistent with this new activity, it is also advisable to track progress with a smart watch and set small goals. For example, start with 1,000 steps a week and then gradually increase.
Tips for increasing your daily steps
The key to walking 10,000 steps a day is progress and consistency. The most important thing is to always listen to your body and focus on the benefits of walking so much.
This is an ideal routine and does not require special equipment or gym fees. Being a low-impact type of exercise, it is also appropriate for all kinds of people, regardless of age.
Once you get into the habit of walking, you need to keep it up. Here are some tips to gradually add more daily steps to this trendy fitness routine that has so many benefits:
- Park farther away from home, the shops or the office.
- Take the stairs whenever possible.
- Suggest having meetings while walking
- Take advantage of every break at work to go for a brisk walk
- Take short breaks to remind yourself of the need to walk.
- Take longer walks with children or pets.
- Do your local shopping on foot rather than by car
- Join the monthly step challenges offered by apps or fitness centres
- Join hiking daytrips through woodlands and nature.
