Do We Really Need to Walk 10,000 Steps a Day?

 

Benefits of walking 

Walking.  It's free, it's easy to do, and it doesn't require any special equipment.  But is walking 30 minutes (or more) a day really worth it?  Definitely!  Below is a list of just some of the health benefits of walking: 

• Reduce risk of chronic diseases like cancer, diabetes and arthritis 
• Reduce risk of type 2 diabetes by improving blood sugar control and insulin sensitivity 
• Reduce inflammation in the body 
• Improve joint flexibility and health 
• Help increase bone density and reduce risk of falls and fractures, preserving your mobility and independence 
• Lose weight especially when combined with a healthy diet 
• Improve brain function (memory and concentration, cognitive function, stimulate growth of new brain cells, reduce risk of cognitive decline and dementia in older adults) 
• Boost your immune system  
• Aid in digestion 
• Improve your mental health 
• Save your vision (even more than carrots!) 
• Get a good night's sleep 
• Help you relax 
• Strengthen your heart and improve circulation 
• Reduce risk of heart disease and stroke  
• Lower blood pressure and cholesterol levels 
• Promote efficient oxygen circulation  
• Add years to your life 

Why 10,000 steps? 

The concept of walking 10,000 steps a day originated in Japan in 1965 as part of a marketing ploy by the company Yamasa Toki in order to sell their new step-counter.  The average person may accumulate 5,000-7,000 steps just doing everyday things that aren't exercise but if you add a 30 minute walk (about 3,000-4,000 steps) that will get you closer to 10,000. Although any movement is better than none, exercise is better than just walking between your couch and your refrigerator. 

 

How many miles is 10,000 steps?  Well it depends on your gender, your height, your stride length, your speed, and if are you walking or running.  10,000 steps for an average height individual walking at a moderate pace works out to about 4 ½ -5 miles. (Click here for a more detailed chart.) Walking 10,000 steps a day is a great long term goal but not necessarily realistic, especially for a beginner.  Increasing your physical activity is more important than the actual number of steps achieved. (10,000 Steps: Myth Or Fact?) 

 

Why 30 minutes a day? 

According to the U.S. Department of Health and Human Services (HHS) Physical Activity Guidelines for Americans (PDF), adults should do 150 to 300 minutes of moderate-intensity activity (e.g. brisk walking) a week, or 75 to 150 minutes of vigorous-intensity activity (e.g. running) a week for substantial health benefits.  This amounts to about 30 minutes a day, 5 days a week.  A good rule of thumb is that you should be a little short of breath while walking or have a little difficulty carrying on a conversation with someone walking next to you for it to count as moderate-intensity.  If you can't do 30 minutes all at once, short sessions of activity throughout the day (e.g. 5-10 minutes) can add up and provide the same health benefits. 

 

It's okay to start slowly.  For example start with 5 minutes a day the first week, then add 5 minutes each week until you reach at least 30 minutes a day. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week. (Walking: Trim your waistline, improve your health)  

 

A brisk 30 minute walk burns about 100-200 calories depending on how much you weigh and your walking speed. (Click here for a more detailed chart.)  

 

Ways to make walking more enjoyable 

Personally, I love walking, so it is natural for me to fit it into my daily schedule.  I enjoy being outside (especially on a nice day) and taking the opportunity to get my thoughts in order or losing myself in an audiobook or podcast.  Also, with all those endorphins flowing through my system, I always feel better after a walk.  If I am worried or stressed about something, I take a walk, and even if my problems don’t disappear, I feel better able to cope with them.   

 

Since not everyone is as enamored with walking as I am, below are some ways to make it more fun and interesting. (19 Easy Tricks to Make Your Walks More Fun & Interesting) 

• Listen to your favorite music, podcast or audio book while walking 
• Walk with one or more friends 
• Join a walking group/club 
• Switch up your route.  If you routinely walk outdoors try walking indoors (and vice versa) or try different surfaces 
• Drive to an interesting new location like a nearby park or trail or shopping center 
• Take an historical walking tour of your own city 
• Take some photos on your walk 
• Try birdwatching and plant identification while you walk.  There are apps to help you with this. 
• Phone a friend 
• Dictate something like an email, blog post or creative writing project 
• Mediate and practice mindfulness while you walk 
• Walk for charity 
• Change the time of day you walk 
• Do Intervals or periods of fast walking for variety or short walks vs. long walks  

Conclusion 

Do you need to walk 10,000 steps a day in order to see health benefits?  No.  The longer you walk, the better the health benefits, but even walking 10 minutes a day or in 10 minute intervals, has benefits.  A five minute walk every hour can undo an hour of sitting. The important thing to remember is to move and keep moving, whether 30 minutes at a time or 5 minutes here and there, fast or slow, just move. 

 

Do you walk regularly? If so, what do you do to keep yourself motivated?