What Really Happens When You Walk 10,000 Steps a Day
A year ago, I decided to simplify my fitness routine. I was exhausted from constantly changing my workouts to accommodate ever-evolving fitness trends. Rather than spending so much time and money on exercise as social media suggested, I wanted to create a perpetual motion ritual that fit into my daily life and improve my health. So, I started walking. Does walking 10,000 steps a day really make a difference? Read on to find out.
Why 10,000 Steps?
Last spring, it seemed like every longevity expert I spoke with was extolling the benefits of walking. From Dan Buettner discussing the movement habits of the world’s healthiest people to Jason and Colleen Wachob chatting about the science-backed benefits of taking a daily walk on trails. MindBodyGreen Podcastexperts continue to highlight walking as an important health habit that we need more of.
But why is the exact figure 10,000? The idea came from an early pedometer marketing campaign leading up to the 1964 Tokyo Olympics. The Japanese character for 10,000 resembled a person walking, so the device was called “Manpo-kei”, which means “10,000 step meter”. Since then, science has proven that 10,000 steps provide many health benefits. For example, research published in JAMA NeurologyAndJAMA Internal Medicinefound that walking about 10,000 steps a day appeared to be associated with a reduced risk of dementia and cardiovascular disease.
Most of us understand the importance of exercise for health. However, many people don’t realize that an active lifestyle is just as important as (if not more than) programmed exercise. In fact, many of the world’s healthiest people never go to the gym. People living in The Blue Zones—regions of the world with lower disease rates and longer life expectancies—don’t go to the gym. They move more throughout the day, taking walks to the coffee shop, tending to the garden, and going for evening walks with friends. This routine helps them achieve a high daily step count, thereby contributing to improving their overall health.
All the buzz about walking made me question my own exercise habits. Am I missing something from the expensive, trendy exercise classes that are leaving me exhausted and fitness-averse, or is a more sustainable approach to movement the answer? Wanting to create an exercise habit that I enjoyed, I started walking.
What Happened When I Did 10,000 Steps a Day
Walking 10,000 steps a day may sound intimidating at first. But with a little planning, this can be an achievable goal. Most days, I reach 10,000 steps by adding three 30-minute walks to my routine. I usually complete my first walk in the morning with my dog and a cup of coffee in hand, a second walk after lunch, and a third walk before dinner with my husband. This new routine takes some getting used to, but after a few weeks, it becomes the same as brushing your teeth. One year later, I feel healthier and happier than ever. Below are the results I experienced after walking 10,000 steps every day for a year.
I manage my weight
In the past, I struggled to keep excess weight off. I would lose 5 pounds only to lose it all back a few months later when I got bored with my exercise routine. Regular walking helps me achieve a weight that I feel comfortable with and ensures I maintain that weight. Because walking is less tiring than other workouts I usually do (like CrossFit or Bootcamp) and doesn’t require any equipment, it’s easy to stay consistent even during vacations and vacations. Research shows that having a consistent routine is key to weight loss and maintenance. Choosing an exercise program that I enjoy and that is easy to fit into my life has a bigger impact on my health than taking an intense exercise class that I dread.
READ: ‘Snack Workouts’ Are Easier And Give You Better Results Than 60 Minute Workouts
I felt an improvement in my mood
Like my weight, my mood often fluctuates. I would have good days, followed by days of deep depression that made it hard for me to get out of bed. Once I started walking regularly, I noticed that my good days slowly became more frequent, and my depression lessened. I attribute this improved mood to the more time I spend walking around the lake and parks in my neighborhood. A 2019 study found many mental health benefits from spending time in nature, including reduced stress, improved mood, better cognitive function, and creativity.
I fall asleep faster
Before I started walking 10,000 steps, I spent my evenings watching Netflix or scrolling through social media. Exposure to blue light makes me alert and makes it difficult to fall asleep. After replacing my evening screentime with a relaxing walk, I fell asleep more easily. To get optimal sleep benefits, I enjoy walking outside most of the time. Another study in 2019 found that exposure to sunlight helps regulate the body’s internal clock (circadian rhythm), thereby improving sleep quality.
I feel less bloated
I suffer from some stomach problems that often make me bloated and uncomfortable after eating. Walking alone doesn’t solve my stomach problems, but it does make me feel less bloated after eating. A 2021 study showed that walking 10-15 minutes after eating helped adults who frequently experience bloating feel less bloated. Walking may also help reduce anxiety, which is linked to some GI problems.
I build stronger relationships
Americans are facing a loneliness epidemic that is negatively impacting our mental and physical health. A survey found that 61 percent of adults aged 18 to 25 reported feeling severe loneliness. Additionally, a recent report from the Surgeon General found that isolation increases the risk of infectious disease, stroke, anxiety, dementia, and heart disease. While walking alone won’t fix feelings of loneliness, it provides the perfect opportunity to connect with others. Many of my walks are spent chatting with my mother or my husband. If I don’t have anyone to hang out with, I’ll call a friend I haven’t talked to in a while. These frequent conversations make me feel more connected to the people in my life and foster stronger relationships.
Is 10,000 Steps a Day Worth It?
In my opinion, that is a “yes.” Walking 10,000 steps a day for a year has had a positive impact on my life and changed the way I approach fitness. Although I don’t take as many structured exercise classes as I used to, I feel fitter, happier and healthier than before starting this challenge.
Is 10,000 steps a day enough? Even though I’ve lost a little muscle mass over the past year, I’ve noticed that my body doesn’t respond well to long, intense workouts. So I started incorporating three 20-minute TMAC Fitness kettlebell workouts into my routine. This short strength workout helped me gain back the muscle I lost over the past year while still supporting my walking goals. TMAC Fitness founder Todd McCullough encourages everyone to get 10,000-12,000 steps daily and include three short strength training sessions wherever they fit into your weekly workout schedule.
Tips for Trying It Yourself
According to the Mayo Clinic, whether 10,000 steps a day is the right goal for you depends on your fitness level and what you want to achieve. First, find the tracking system that works best for you. Use a fitness tracker like the Oura Ring or download an app like Steps for a free option. Determine how many steps you walk each day (the average American walks 3,000-4,000 steps a day) and use that as your baseline. Then, work your way up to 10,000 steps by adding 500 to 1,000 (or whatever amount works for you and your schedule) extra steps each day every two weeks. If you’re already taking more than 10,000 steps daily, aim higher and set your daily steps goal to 12,000. But don’t get too hung up on the numbers; the goal is to walk more, in amounts that feel comfortable to you. And if you need motivation to work harder, try these hacks or press play on this podcast episode.
READ: The Best Walking Shoes to Wear When Taking 10,000 Steps
How to Improve Your Walking to Build Muscle
Why not do a walk that does double duty? When you increase your pace on walks with less resistance and variety, you can get everything you need in exercise, all in one. For starters, you can alternate between walking at a steady pace and short, faster intervals (think: for every two minutes of regular walking, do 20 to 30 seconds at a faster pace). You can also combine your rides with different heights, such as uphill or downhill and up stairs. Develop your lower body muscles with lunges, squats, calf raises, or step-ups (you just need a ledge) between your steps—either with body weight or accompanied by some accessories like a pair of dumbbells or ankle and wrist weights (see: how to level up your sexy girl walk). Or, you can take a cue from Hilary Duff and wear a 12-pound weighted vest while you walk, which instantly increases the intensity of your walking (bonus point: People who put on 10 percent of their body weight wearing a vest can burn significantly more calories than those who don’t wear any weights).
READ: The 6-6-6 Walking Challenge Helps You Stride and Can Increase Calorie Burn
Michelle King, Contributing Health Writer
Michelle King is a writer, content strategist, and yoga instructor based in the Midwest. She received her BA in English from the University of Missouri and worked as a Content Marketing Manager at Booyah Advertising.
Katherine Chang, Health Staff Writer
Katherine Chang is an Everygirl Health Staff Writer with over five years of experience in the health and fitness field. She navigates the latest health topics and trends through expert interviews and studies, and she’s always the first to try it firsthand.
The post What Really Happens When You Walk 10,000 Steps a Day appeared first on The Everygirl.
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