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How 10,000 Steps a Day Can Make a Difference in Your Health? - MyHealth

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How 10,000 Steps a Day Can Make a Difference in Your Health?

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Medically Reviewed By
Dr Divya Rohra

Written By Kirti Saxena
on Nov 17, 2023

Last Edit Made By Kirti Saxena
on Jan 9, 2025

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10,000 Steps a Day Can Make a Difference in Your Health
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When it comes to being healthy, the first thing that comes to everyone's mind is walking. Yes, walking is a simple and powerful exercise everyone can do to live a healthy life. But does it have any potential health benefits? Well, yes, Walking 10,000 steps in a day has become the health mantra of many and can really make a difference to your health. Walking 30 minutes daily is recommended by every health expert. As per facts, walking 2000 steps daily reduces the risk of cancer, heart disease, and premature death by 10% by walking 10,000 steps daily. Experts say that walking reduces the risk of dementia by 50%. Walking prevents the risk of health diseases and improves their longevity and quality of life. In this blog, we will understand how walking 10,000 steps can help maintain good health and lead to a healthy lifestyle.

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What is the science behind 10,000 steps?

Journal of American Medical Association (JAMA) studies show that walking 10,000 steps can help to reduce dementia and cardiovascular diseases, like heart attack and heart failure. It also reduces the risk of 13 types of cancers. Furthermore, much evidence suggests that 10k steps per day help reduce the risk of chronic diseases like type 2 diabetes and cancers. 

Walking prevents the risk of health diseases and improves their longevity and quality of life. 

The people who want to lose weight walk 10,000 steps every day. Walking helps to achieve weight loss in the long term and prevent weight regain. Some studies show that walking helps metabolism, improving insulin sensitivity and glucose regulation. This also improves mood and reduces the risk of anxiety and depression. However, walking is good for people with arthritis and osteoporosis.

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Health Benefits of Walking 10,000 Steps a Day

Walking is a simple and inexpensive exercise with significant and long-term health benefits. Walking 10k steps daily offers many health benefits, including: 

Promotes weight loss

Walking burns extra calories and fat. This type of cardio exercise helps burn calories, reduce weight, and get your figure in shape. Take a balanced diet, avoid unhealthy eating, control your portion size, and aim to achieve the target of 10,000 steps daily to see the difference. 

Improves sleep and reduces stress

Taking 10k steps every day offers better sleep and reduces insomnia issues. Walking is the best way to improve sleep quality and reduce stress, helping you feel energetic. Physical activity releases endorphins, which help to reduce stress. Aim for 20-30 minutes of walking after lunch and dinner to see the more visible changes in your daily routine.

Regulates blood pressure

If you have the problem of high or low blood pressure, walking can help you manage this condition. Aim for 20-30 minutes of walking daily. This helps to reduce blood vessel stiffness so blood can flow more easily. Becoming active can lower blood pressure by an average of 4 to 9 points. 

Manage blood glucose level.

If you have diabetes, then walking can make a big difference in controlling your sugar level and how you feel. So, whether you have type 1 or type 2 diabetes, walking is an excellent way to get movement and be physically active daily. 

You can walk any time of day, whether it's morning, during lunch break or in the evening. Briskly walking boosts stamina, burns excess calories, and makes your heart healthier. Walking helps your body to use insulin more effectively. 

Improved mood and Brain Functioning

According to Stanford University, walking helps to relax and calm your mind. It helps to improve concentration power and thinking abilities. Regular walking releases endorphins, which alleviate symptoms of depression, reduce stress levels and improve mood. 

Better Mobility

Walking improves joint health. While walking, the body releases the synovial fluid that lubricates your joints, boosts physical performance, and reduces joint pain. If you have conditions like arthritis, walking can help to relieve the pain and make it more mobile and flexible. Walking improves circulation and joint fluids and keeps the tissues healthy and moving, benefiting bones and muscles. 

Reduce the risk of heart attack.

As per WHO, nearly 17.9 million deaths occur each year due to heart disease. The simplest way to reduce the risk of heart disease is walking. Experts believe walking alleviates stress levels and improves cholesterol and blood pressure levels, major risk factors for heart attacks. 

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Other health benefits of Walking you must know.

  • Walking on an incline burns 70% more calories than simple walking.
  • Less than 5000 steps in a day is considered a sedentary lifestyle.
  • People who walk 20-30 minutes daily had 43% Less sick leaves than people who exercise once a week.
  • People who walk 2 hours daily have a 39% lower all-cause mortality rate.
  • Walking can save your healthcare costs. 
  • Walking in small chunks of daytime has the same benefits as a long workout.

How do we achieve the goal of 10,000 steps?

Once you have determined the goals, follow the below tips to achieve your goals.

  • Try going for a walk with your dog or pet. Walking this way is a great idea to increase your steps and have a good time.
  • Always take the stairs and avoid lifts or escalators. This will increase your steps without making extra effort or time.
  • Walk after having your lunch and dinner. Walking after eating promotes digestion.
  • Do not take shortcuts; try to take a long route to maximize your step counts.
  • Take your AirPods and go for a long walk, enjoying the music.
  • Walk while calling or waiting. 
  • Instead of sitting while calling and waiting for someone, try to walk to increase your steps. 

10,000 Steps: A Simple Path to a Longer, Healthier Life

Walking 10,000 steps daily ensures good health and improves the longevity of your life. It supports mental and physical health. Daily walking helps reduce weight and joint pain, improves mood and brain functioning, improves sleep, promotes heart health, and more. You can fit in these steps throughout your day – walking to the store, taking the stairs, or going for a short walk after dinner. So, if you're looking for visible and long-term health benefits, aim to walk 10,000 in your daily routine. Your body will thank you with more energy, less stress, and a better shot at a longer, healthier life. Lace up those shoes and step into a brighter future!

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9 Comments

  • Kamlakar avasthi

    Nov 28, 2023 at 4:52 AM.

    Wonderful article written in simple style so that common man can understand. I have been taking 10000 steps a day for last four years before that I was doing it off and off and on for 5000 -8000 steps for 4/5 years after my retirement at 60 in 2012. In my opinion anybody who wants can do it. One can start with 20-30 minutes and slowly increase to 60 minutes and then upto at least 8000 steps in one stretch. 2000 steps can be easily done in remaining time of day depending on his/her style. Hope for good health to all.

    • Myhealth Team

      Nov 29, 2023 at 12:58 PM.

      Regular walking, like 10,000 steps a day, improves health. Start with 20-30 mins, gradually increase to 60 mins. Good health to all!

  • Victor DSouza

    Nov 25, 2023 at 11:57 AM.

    I have been walking a minimum of 12,000 steps every day except Sundays from March 1st 2023 and I feel more relaxed. I take the walking count only for the morning session that is from 5.30am to 7.15am. I do walk during other times of the day pluse up and down 4 floors at least 2 to 3 times a day. I have a Hear Valve problem and also I am diabetic

    • Myhealth Team

      Nov 29, 2023 at 1:11 PM.

      Great job on the consistent walking! Given your heart valve issue and diabetes, consult your healthcare provider for personalized guidance on your exercise routine.

  • Rathinam

    Nov 20, 2023 at 3:08 AM.

    Daily I am walking 10 to 12 km , more than 15000 steps with brisk walking.

    • Myhealth Team

      Nov 20, 2023 at 11:02 AM.

      That's impressive! Regular brisk walking for 10 to 12 km or 15,000 steps is excellent for cardiovascular health and overall well-being. Keep up the good work!

  • Stefanie Endler

    Nov 19, 2023 at 5:07 PM.

    In the section “other health benefits of walking, you must know“ .3 is incorrect. It should say - 43% LESS ! ( not more) sick days.

    • Myhealth Team

      Nov 20, 2023 at 11:14 AM.

      Thank you for the clarification.

  • Kereopa Tawera

    Nov 19, 2023 at 7:09 AM.

    Started moving walks two years ago, at the age of 73. Played competitive rugby into golden oldies. Around the block 2kms, now Quickstep like the dance, I can walk at 5.9km/h. 8km, time of Around 1h, 20mins.about 134 steps per/min I count, ut loud, don't have moden watch . Mā te wā

    • Myhealth Team

      Nov 20, 2023 at 12:19 PM.

      That's impressive! Started walking at 73, now covering 8km in about 1h 20min at 5.9km/h. Counting 134 steps/min. Keep up the great work!

  • Om prakash singh

    Nov 19, 2023 at 3:12 AM.

    Good...

    • Myhealth Team

      Nov 20, 2023 at 12:23 PM.

      Thankyou Mr Om prakash

  • Dr Lyakat Ali

    Nov 19, 2023 at 12:54 AM.

    I am Surgeon 72 years old. I suffered from MI twice due many risk factor. I have started walking. But Smart Watch fixed 7000steps.Should I stop after that or Finish 10000 steps

    • Myhealth Team

      Nov 20, 2023 at 12:25 PM.

      Consult with your healthcare provider to determine the optimal step count for your health. Given your history of MI and age, they can provide personalized advice on exercise intensity and limits.

  • T T Venugopal

    Nov 19, 2023 at 12:43 AM.

    I am 71yrs. We walk nearly 10000 steps with moderate south Indian diet.Not able to reduce the weight what is the reason?

    • Myhealth Team

      Nov 20, 2023 at 12:27 PM.

      Age-related metabolism changes may affect weight loss. Consult a nutritionist or healthcare professional for personalized advice.

  • S Miya

    Nov 19, 2023 at 12:22 AM.

    I try to park my car further from the shop or mall entrance, so I can increase my step count.

    • Myhealth Team

      Nov 20, 2023 at 12:28 PM.

      Smart move! Parking farther increases steps, promoting physical activity. Well done!

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