If you’ve been hoping to invest in your health this year, you’ve probably heard that all you need to do is walk 10,000 steps a day to become the picture of health. Is it really that easy? In this article, we will dive into the ways that increasing your steps is a real benefit to your health and the ways that it’s just clickbait.
By Jayne Turner – Staff Writer
Don’t Get Overwhelmed
Ten thousand is a BIG number! If you’re relatively sedentary, this may seem to be an impossible goal. Luckily, increasing your activity in any way is good for you. Studies show that 7,000 daily steps reduces your risk of death from all causes by 47% compared with adults who take only 2,000 steps a day. When in doubt, just do a bit more.
Confusing Origins
We aren’t sure where the benchmark of 10,000 steps came from, but it wasn’t a scientific study. In fact, it may have originated from a marketing campaign for an early Japanese pedometer. A 2019 study found that they chose 10,000 because it was a nice round number that looked good on packaging. Really, though, when has the benchmark ever been a nice round number?
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Steps DO Matter!
Don’t get me wrong, more walking is great! There is no need to decrease your steps if you’re already hitting 10,000+ steps a day. There are tons of great forms of exercise, but steps have become a popular way to track activity levels. This is likely due to ease of tracking (your iPhone does it!). It may also be because walking is a low-impact form of exercise that just about anyone can engage in.
The Benefits
Walking is a foolproof way to get more movement with a whole slew of benefits. You will increase cardiovascular fitness, strengthen bones and muscles, increase energy levels, improve mood, sleep, cognition, digestion, and reduce stress and tension. Wow – that’s a lot! If you’re skeptical that you can achieve all of these benefits just by walking for 30 minutes a day, consider this: a sedentary lifestyle is associated with the opposite effects.
So, yeah, it is really that easy.
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Tips to Get More Steps
Don’t take the parking spot closest to the store you’re going to. Take the stairs. Get a walking pad at home to walk while watching TV. If you normally listen to a podcast, do so while walking. Make it a social activity! Your significant other or roommate might benefit from a nightly walk, too.
Tips to Boost Benefits
A leisurely stroll has fewer benefits than a brisk walk. You don’t have to pick up into a full run, but get that heart rate up if you are typically a slow walker. If you are a fast walker like me, your normal pace is likely good enough to work up a sweat.
If you’re just starting your walking habit, make sure you have good shoes and good posture. Don’t slouch and engage the correct muscles. You’ll feel it in your core, and your back should be straight. You’ll feel it in your legs, too, especially if you’re at an incline.
Remember, any increased movement is good for you! Don’t stress yourself out. Soon you’ll find that walking makes you feel better, and your nightly stroll will become something to look forward to!
