Prioritizing physical activity is one of the best things you can do for your health, whether that’s going for a run or setting a daily step goal. Walking 10K steps a day has become the gold standard for leading a healthy life.
Keep reading to learn more about walking 10,000 steps a day, including its health benefits, how to incorporate more walking into your daily life and walking alternatives to optimize your health.
Why 10K Steps a Day?
Many fitness influencers claim that walking 10K steps a day is the perfect number to optimize your health. But where did this number come from?
In Japan, during the 1960s, just before the Tokyo Olympics, a Japanese pedometer company set out to promote its new pedometer. They began a marketing campaign called "Manpo-kei," which translates to 10K step meter. They chose this number due to its catchiness and simplicity. The campaign was very successful, and since then, taking 10K steps a day has become a global standard.
But are there actual health benefits associated with 10K steps a day? The good news is that recent studies have proven various health benefits of walking 10,000 steps daily.
The Health Benefits of Walking 10K Steps Every Day
According to a study by the National Library of Medicine, individuals who walked 10,000 steps a day for 12 weeks had significantly lower body weight, waist circumference, BMI and body fat percentage.
These are just some of the physical benefits of walking 10,000 steps every day. Let’s take a closer look at other benefits.
Promoting Weight Loss
Just like any other form of exercise helps you burn calories, walking does, too. The general rule of thumb for promoting weight loss is to have a caloric deficit of around 500 calories. This means if you need to consume 2,000 calories every day to maintain your weight, aim to eat 1,500 calories. Walking is a great way to help you stay in a caloric deficit.
Taking 10,000 steps a day equates to roughly four or five miles, depending on your speed and stride length. The Office of Disease Prevention and Health Promotion recommends that you exercise for 150 minutes every week — or 30 minutes of exercise five days a week. Combining physical activity with a nutritious meal plan is a recipe for success when it comes to losing weight.
Improving Cardiovascular and Respiratory Health
Walking is an aerobic exercise, meaning it’s a form of cardio. When you walk, your heart rate increases and your lungs work to supply the extra oxygen your body needs. Consistently walking trains your heart and lungs to adapt to this change, strengthening them over time and allowing you to walk longer distances with greater ease. Walking is also proven to:
- Decrease blood pressure
- Improve blood flow
- Lower cholesterol
- Lower heart disease risk
- Prevent Type 2 diabetes
Gaining Strength One Step at a Time
Walking is a fantastic way to build muscle. When you walk, you’re moving your body weight forward with each step by producing power from your lower body. If you walk consistently, you’ll begin to build your leg muscles, including your calves, hamstrings and quadriceps.
Walking also strengthens your glutes, hip flexors, and abdominal and back muscles. It also helps to improve your walking posture.
According to the National Library of Medicine, walking can also improve your muscle quality. While it’s not the same as resistance training in the gym, walking is an effective way to build lean muscle mass.
Walking Benefits Your Mental Health
Walking may be valuable when it comes to nurturing your mental health. A study was completed to assess the mental health benefits of regularly walking, and the results found that those who walk consistently have better overall emotional health than those who don’t. That same study also found that regularly walking helps alleviate anxiety and depression in adults.
Other mental health benefits of walking include:
- Enhanced cognitive function
- Increased self-esteem
- Offers an endorphin surge
- Reduced stress
How to Increase Your Daily Step Count
We understand that walking 10K steps a day can be hard to achieve all at once and may not be realistic for everyone and their various circumstances. That’s why we’ve put together a list of ways to increase your daily step count without setting aside time to go on a walk. We recommend:
- Parking further out in the parking lot
- Taking mini-walks on your lunch break
- Taking the stairs instead of the elevator (if you’re able)
- Using a walking pad if you work from home
- Walking during your little ones' activities
- Walking to your coworker's desk instead of messaging them
Remember, these are suggestions for those who are able to participate.
Alternatives to Walking
For those with limited mobility, walking isn’t the only option to improve your health. Any sustained movement can be great for your heart and overall health. Other ways you can prioritize your physical health include:
- Aquatic therapy
- Rowing
- Seated volleyball
- Swimming laps
- Water aerobics
- Wheelchair sports
It’s important to consult your doctor before partaking in any physical activities to ensure it’s right for you.
Improving Your Health One Step at a Time
From strengthening your heart to nurturing your mental health, walking is one of the best things you can do for yourself. Whether your goal is to lose weight or maintain your health, know that we’re here to support you with every step. We hope you feel encouraged and equipped to prioritize your health.
If you wish to learn more about the health benefits of walking or you’re ready for a meaningful relationship with a primary care provider, visit us here.
