It may be the easiest, most basic, and first exercise ever invented. You know, since walking (on at least two feet) is a key distinguisher between us and our primate relatives.
And yet, even with all the advances in physical health and exercise, walking still can be an extremely effective exercise. So much so, fitness trackers, smartphones, social influencers, and even random strangers tout the importance of “getting in your steps.” Ideally, to hit the goal of 10,000 steps a day.
But why 10,000? Why not 9,000 or 12,500? What, if anything, about that 10K mark is so special? And, perhaps more importantly, is it truly beneficial to reach that target every day?
The first step toward 10,000
Just as the saying “a journey of a thousand miles begins with a single step” came from the East, so, too, did the 10,000-step philosophy. However, while the first is attributed to an actual ancient Chinese philosopher, Lao Tzu, the second is attributed to a Japanese researcher in the 1960s, Dr. Yoshiro Hatano. Oh, it’s more marketing than anything philosophical.
You see, Dr. Hatano did publish the results of a study that found people who walked 10,000 steps a day had better cardiovascular health, improved blood pressure, and lower cholesterol levels. Although his study was not exactly exhaustive in terms of scientific rigor, to say the least.
Still, the number stuck, just as many things with 10 often do (The Ten Commandments, a perfect 10 score, the basis for the decimal system, etc.). Plus, while the origin may be questionable, the benefits of 10,000 steps still hold up step after step.
Improved cardiovascular health
Did you realize by walking 10,000 steps you’re walking approximately five miles? That’s a heck of a distance for not just your legs but also your heart.
Arguably the biggest benefit to walking is exercising your heart. According to a study published in the American Heart Association’s Circulation Journal, even brisk walking for around 30 minutes a day, equivalent to about 3,000-4,000 steps, can reduce the risk of developing heart disease by over 30%
Weight management
When we think of weight loss, we often think of HIT workouts, long runs, and pouring sweat. While those work, turns out walking does, too.
The average person burns roughly 40-50 calories per 1,000 steps. That may not seem like much until you do the math and realize walking 10,000 steps could help you burn an additional 400-500 calories a day. While this alone may not result in significant weight loss, when combined with a balanced diet, it can help maintain or reduce body weight over time.
Lowering the risk of chronic diseases
As we covered, walking 10,000 steps can definitely combat chronic heart conditions, but that’s not all. Chronic diseases like diabetes, osteoarthritis, and certain cancers can be fended off and/or managed better with walking.
For instance, walking has been proven to lower the risk of Type 2 diabetes and help manage it by improving insulin sensitivity thanks to a clear link between regular walking and reduced blood glucose levels.
And for those with joint issues, walking helps lubricate and loosen hips, knees, and the lower back, reducing the symptoms of osteoarthritis. Research in the Osteoarthritis and Cartilage journal concluded that walking can enhance flexibility, reduce pain, and increase mobility in those with knee osteoarthritis.
Strengthening muscles and bones
Piggybacking on the point above, walking also improves strength.
Now, you’re probably not going to get jacked just from walking (not even you calves), but it can improve muscle strength and definitely help increase bone density, reduce bone loss, and lower the risk of fractures as we age.
Improving mental health
Whether you need it to clear your head after a stressful situation or just to get outside for a bit, the link to a long walk and improved mental health is a strong one.
A Harvard Medical School study found that regular walking can boost the production of endorphins — natural chemicals in the brain that act as mood lifters. The result is reduced symptoms of anxiety, depression, and stress.
And if you want a bigger mood boost, walk in nature. This “green exercise” has been shown to lower cortisol levels, reduce stress, and enhance overall mood at even higher levels than just walking throughout your day. Which makes sense when you think about it — walking in nature is how we started walking, to begin with, centuries ago.
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