What Does Walking 10,000 Steps Really Do to Your Body?
Walking 10,000 steps has become a popular exercise in the world of health and fitness, often seen as a simple yet powerful way to stay active. But what’s the science behind this magic number? Where did it come from, and what does research say about its impact on our physical and mental well-being?
What is the 10,000-Step Challenge?
The 10,000- step challenge encourages people to walk 10,000 steps a day which is roughly equivalent to 5 miles. T
his target is often promoted as an optimal goal for maintaining a healthy lifestyle. The challenge actually became popular more further back in time than we think!
Although we’re seeing more promotion of it now on social media such as TikTok and Instagram, the 10K steps challenge was the result of a 1960s marketing campaign for pedometers in the lead up to the Tokyo olympics. The company, Yamasa Tokei, marketed it as ‘manpo-kei’ (meaning 10,000 steps meter) to encourage physical activity. (1)
Whilst the goal was based on marketing, it became commonly practised because of how simple it is and how easy it is to track progress.
So, What’s the Benefits?
Weight Loss & Fat Burning: A study from 2007 supports that physical activity such as walking 10,000 steps a day combined with eating a balanced diet can help burn calories, which aids in weight loss.
This level of activity increases energy expenditure (energy use), making it easier to maintain a healthy weight without putting too much strain on the body. (2)
Cardiovascular Benefits: Another study outlining medicine & exercise in sports and science, found that regular walking strengthens the heart, reduces blood pressure and cholesterol and improves blood circulation. It proves to lower the risk of heart disease and improve overall cardiovascular health. (3)
Improved mood and mental clarity: Walking helps release endorphins (the body’s stress and pain relieving hormone), reduces cortisol (the stress hormone) and reduces symptoms of anxiety and depression. Having a regular routine of walking is shown in studies to stimulate the mind positively, by boosting mental clarity, cognitive function, improving an individual's mood and reducing stress. (4) A 2022 meta- analysis published in JAMA Psychiatry found that walking can be effective as medication for mild to moderate symptoms of depression. The act of walking, especially outdoors, triggers the endorphins which enhances mood, increases exposure to sunlight (boosting vitamin D levels), and it lowers cortisol which allows for better sleep. All of these ease anxiety and improve overall mental well-being (5)
Dementia: Studies suggest that walking 9,800 steps a day is the “optimal dose” for lowering the risk of dementia by up to 50% ! With even lower step counts (3,800) helping to reduce risk by 25%. This shows that every step counts, but aiming to hit 10,000 offers the strongest benefits for mental health. Researchers believe that the benefits come from an improvement of blood flow to the brain, reduced inflammation and positive effects of regular movement on the heart, To put it clearly- the more we move, the better our bodies function! (6)
Why Walk?
While gym workouts are known for their intensity and ability to build muscle and target fat loss, they come with the risk of injury, burnout and the need to make time for it. Opposite to this, you have walking!
It is a gentle yet effective full-body workout that's low- impact and easy to maintain and engage with long term whether it's a brisk walk or on incline. You can even add your own fun to it and walk to your favourite shows on a walking pad/ treadmill or listen to your favourite music/ podcast on an outdoors walk! As an added benefit walking 10,000 steps a day can burn approximately 300-500 calories depending on your body weight and walking pace. It’s entirely flexible around you!
Who is Walking Best Suited For?
Beginners who are just starting their fitness journey and may find the gym overwhelming and not knowing where to start. - Older adults or people recovering from injury who need a gentle yet impactful way to stay active.
People with a busy work/ lifestyle and struggle to balance physical wellness with their day to day activities. Walking can be done anywhere, anytime and doesn't need any membership or equipment!
People with PCOS or other hormonal imbalances, as walking can help improve insulin sensitivity, reduce cortisol levels and promote fat loss without placing stress on the body.
So, why not put those trainers on and go for an evening walk? Or even join a walking club to get those steps in! As mentioned, every step definitely counts.
Disclaimer: If you're thinking about starting a new fitness routine, especially if you have any health concerns, it's always a good idea to talk to your health professional or your fitness expert. Everyone’s body is different, so what works for one person might not work for another. Take what works for you and make it your own!
References:
https://www.nuffieldhealth.com/article/walking-10k-steps-a-day-fact-fiction
https://pubmed.ncbi.nlm.nih.gov/17716553/
https://pubmed.ncbi.nlm.nih.gov/20551485/
https://pubmed.ncbi.nlm.nih.gov/20551485/
https://www.eatingwell.com/what-happens-when-you-walk-10-000-steps-per-day-11693106#toc-y our-mental-health-may-improve
https://www.alzinfo.org/articles/prevention/walk-this-many-steps-a-day-to-halve-your-dementia-ris k/
