Ilaria Rosella Pagliaro Walking every day can bring numerous health benefits, but you don't always have to hit the 10,000 step mark to see positive results.
Table of contents
The idea of walking 10,000 steps a day as a fitness goal is not based on scientific research, but rather on a clever marketing strategy. In the 1960s, a Japanese company launched a pedometer called the “Manpo-kei,” which literally translates to “10,000-step meter.” The number was chosen because it sounded appealing and encouraged a more active lifestyle.
Over time, numerous studies have shown that increasing daily steps does indeed have a positive impact on health, although reaching exactly 10,000 steps is not necessary to reap benefits. Let’s explore the advantages and potential risks associated with this goal.
forget 10,000 steps for weight loss! many benefits, but it’s not enough to shed pounds
Walking reduces the risk of chronic diseases and improves cardiovascular health
A sedentary lifestyle is linked to an increased risk of conditions like heart disease, high blood pressure, high cholesterol, type 2 diabetes, certain cancers, osteoporosis, depression, and anxiety. Walking regularly helps reduce the time spent sitting and boosts overall health.
Recent studies show that increasing daily steps is associated with reduced mortality, better metabolism, and improved cardiovascular health. The benefits seem to stabilize between 7,500 and 10,000 steps per day.
Moving more could extend your life
Being active not only improves health but can also contribute to longevity. A 2022 study published in Circulation found that engaging in 150 to 300 minutes of moderate physical activity per week reduced the risk of cardiovascular disease mortality by 22% to 31%.
Another 2023 study in JAMA Oncology highlighted that short bursts of intense activity, such as walking briskly for one or two minutes, can reduce the risk of developing cancer. Even small changes to your daily routine can have a significant long-term impact on your health.
Walking benefits your mental health
The concept of a “mental health walk” is not just a trend that emerged during the pandemic: science backs its benefits. Walking helps reduce stress and boosts mood by releasing endorphins, chemicals that produce a feeling of well-being.
Moreover, regular physical activity is linked to better body image, higher self-esteem, and a reduction in anxiety and depression symptoms. Even adding just a few extra steps a day can make a difference and improve psychological well-being.
Walking isn’t enough for a full workout
Physical activity guidelines recommend at least 150 minutes of moderate aerobic exercise per week, plus two sessions of strength training. If your 10,000 steps consist of brisk walking, you’re likely meeting the recommended amount of aerobic exercise.
However, walking alone may not be enough for balanced muscle development and injury prevention. Strength training helps improve mobility, maintain bone density, and increase muscle mass.
Beware of the risk of overtraining
If you’re already following a comprehensive workout program, adding 10,000 steps a day could be excessive. Some people focus on this goal even when their bodies have already received sufficient physical activity from other exercises.
Signs of overtraining include constant fatigue, mood swings, frequent muscle soreness, and recurring injuries. It’s also crucial to maintain an adequate caloric intake to support physical activity.
If you’re someone who tends to overdo it with exercise, focusing on recovery may be more beneficial than always striving to reach the 10,000 steps goal.
Other ways to stay active without counting steps
In addition to walking, there are plenty of ways to stay active in daily life:
-
Strength training: Exercises with weights, machines, or bodyweight to strengthen muscles and improve endurance.
-
Stretching and mobility: Activities like yoga or flexibility exercises help prevent injuries and improve posture.
-
Interval training: Short, intense sessions, such as sprints or bodyweight circuits, can provide significant benefits in a short amount of time.
-
Fun activities: Dancing, playing frisbee, jumping rope, or even hula-hooping can be excellent ways to stay active while having fun.
-
Unstructured movement: Cleaning, walking the dog, climbing stairs, or biking for everyday transportation all count as physical activity.
Increasing your daily steps can provide numerous health benefits, but it’s not necessary to reach 10,000 steps for positive results. Walking helps reduce the risk of disease, improves mental health, and may even extend your life. However, for overall well-being, it’s important to combine movement with strength exercises and recovery periods.
Source: Cureus
