Walking is a popular and affordable form of exercise that has many health benefits, but you may wonder what the potential impact on the body is when you reach your 10,000-step goal. Walking can be considered the most fundamental human movement; after all, this is how we move from one place to another, and before the advent of animal or mechanized transport, it was the only way to move.
Although people now tend to walk much less than at the time of their ancestors, this activity is still easily within the reach of many people. And it offers a ton of health benefits for both mind and body. But you can get too much good.
Below, we will take a closer look at the physiological changes that occur with constant walking, highlight the associated benefits and discuss potential risks or considerations to keep in mind.
Value 10,000 steps
Most people have heard that walking 10,000 steps a day is the ultimate goal for overall health, but few know where this number comes from and if it applies to them. The original "10,000 steps per day" recommendation was not based on any research, but was part of a 1965 Japanese advertising campaign to sell pedometers.
Since then, several studies have been conducted to prove whether 10,000 steps (or about 4 to 5 miles) is the ideal goal to maintain health and fitness. The overall results were mixed, indicating that there are no universal recommendations and that the needs of each person are unique.
Benefits of walking 10,000 steps per day
Research shows that walking, especially brisk walking, can improve cardiorespiratory fitness, muscle strength and body composition. Walking also promotes optimal mental health by reducing stress and improving your overall mood. Here are more details about these benefits.
Benefits to the cardiovascular system
Cardiovascular training improves the health of your heart and lungs, reducing the risk of multiple illnesses and deaths from all causes. Walking is a form of cardiovascular exercise that improves your body’s use of oxygen. With regular walking, you will notice that the effort seems to be lighter and you can walk longer or with more intensity without feeling tired.
According to research, walking, especially at a rapid pace, can reduce your risk of cardiovascular disease, help you achieve and maintain a healthy weight, and lower your systolic and diastolic blood pressure. As your aerobic capacity improves, your body uses oxygen more efficiently, which means your heart stays strong and your arteries clear.
Impact on mental well-being
Walking daily can lead to a more positive mood and improve overall mental health. For people suffering from depression, anxiety and stress, walking is a great way to promote recovery, as well as advice and treatment from a health professional.
Walking has been shown to help reduce the symptoms of depression, and walking outside, especially in green or blue spaces, has an even greater impact. In addition, increased sun exposure can help relieve depression in many people, including those with seasonal affective disorder (SAD).
Daily walking reduces stress and anxiety levels, and the benefits extend to active walking. Generally, being active reliefs the symptoms of anxiety, and combining this with time spent in nature creates a powerful effect. A study published in the International Journal of Psychophysiology shows that walking just a quarter mile at any pace in nature brings tangible benefits to mental health, including reduced stress and anxiety levels and wellbeing psychologically improved compared to exercise inside.
Strengthen muscles and bones
Walking can help strengthen muscles, especially the muscles of the lower body and trunk, if you are new to exercise. Although strength training is necessary to achieve permanent improvement, those who are new to physical activity may notice moderate gains in strength.
Resistance exercises such as walking can improve bone health and potentially increase bone density when performed at a rapid and constant pace over time compared to a sedentary lifestyle. However, it should be noted that greater bone strength can be achieved.
Risks and Considerations
There are potential risks and considerations associated with walking 10,000 steps per day, such as overuse injuries, joint tension and foot problems. These potential problems will depend on your current fitness level and if you have existing injuries or health problems.
You can limit these risks by wearing the right shoes, warming up at a slower pace to walk faster, and listening to your body to prevent injury. It’s also wise to limit progress, adding only about 10% extra work each week to your current walking routine in the form of distance, time or intensity.
Of course, proper hydration, nourishing the body with nutrient-rich foods and getting enough sleep will help you avoid overeating and promote recovery. It is not necessary to take rest days after walking, but some days you can slow down if you feel too tired.
Achieve the 10,000-step target
While 10,000 steps (about 8 km) is a great goal for many people, it’s not the only number of steps that can be beneficial to health, and it may not be the best goal for everyone. For example, the number of steps that best suits you can vary daily, weekly, monthly, etc., and depends on several factors such as:
Fitness level
Age
Weight
Personal goals
General physical activity habits
People who are new to exercise may be better off with fewer steps, while those who do shorter, high-intensity exercises may need less. Simply focusing on progress over time is a wise choice if you don’t reach your 10,000-step goal. Try adding 1,000 steps to your daily total each week and keep increasing as you see fit.
In addition, many factors affect the intensity of your walk, your heart rate and the number of calories you burn. However, if choosing and following a number of steps helps you develop a walking habit, then there is certainly nothing wrong with aiming for 10,000.
Factors affecting step intensity
Walking speed
Tilt level
Body mass
Pushing a stroller or carrying a bag
On the subject: How to overcome boredom by walking
Strategies for integrating walking into your lifestyle
If you want to reach your goal of 10,000 steps per day but don’t know how to fit everything into your schedule, some strategies can increase the total number of steps without spending most of your time on a long walk (although it is perfectly acceptable).
Plan specific walking breaks during sedentary work
Use activity trackers and set a time goal step by step
Find motivation through group walks or challenging missions
Take your family for a walk after dinner
Walk to complete nearby quests
Activate the programmed walking mode for beginners
Choose active meetings and appointments with friends and family
Walking is good for physical and mental health and is an easy activity for most people. Remember the importance of balance, individualization and listening to your body. Consider walking as a useful form of exercise, but also be aware of your physical limitations and seek professional advice if necessary.
Any increase in your daily steps, whether you reach your 10,000-step goal, can have a positive impact on your overall health and well-being. The desire to become a little better with time is much more effective than being overzealous and exhausting.
0 Comments