In modern, sedentary world, many of us are glued to desks, screens, and schedules. Adding physical activity to our daily plans can seem challenging. But just a pledge to walk 10000 steps daily can change your health and well-being. This relatively modest goal, endorsed by health professionals, is a sustainable means of improving physical and mental well-being.
Why 10000 Steps ?
Some of us have always thought, why is it always 10K steps not 5K or 8K, right! The widely-circulated number comes from a Japanese company in the 1960s and was popularized as a step-counting goal. There is no one-size-fits-all prescription. Though, this is equivalent to approximately 7-8 kilometers (4-5 miles). This forms a healthy level of activity for most people per day.
10K Steps – Oh My God !!
No worries! Let’s make it easy to achieve and not a target that we can’t achieve.
So let’s make break it down
10,000 steps = around 8 km (kilometer)
An average time to cover 1 km is 10 min
So 8 km can be covered in 80 min
Now it sounds easy.
90 min in a day of 24 hrs – not a big deal to crack.
Start with 45 min , then increase the time.
And if not in one go , then also we can break the target in small targets like
- 40 min in morning
- 30 min in evening
- 15 min in night
Making 10K Steps A Habit !
Reaching 10K steps daily doesn’t mean you have to set aside hours to walk. Instead we can incorporate different movements throughout the day to achieve it.
Start Small
If you are not to walking, start with 5K steps daily and gradually increase the count.
Use A Tracker
There are many ways to track your step counts. You can use:-
- Pedometer
- Fitness band
- Smartwatch
- Smartphone fitness app.
These can count the steps and kms (kilometers) for you. They can even motivate you to achieve your target.
Walk To Work
If possible, walk to your workplace. Alternatively, park your vehicle away and walk to your stop. Walk to a nearby shop if you want anything. Avoid the elevator and climb the stairs.
Walk And Talk
While on a call, try to walk. Take it as an opportunity to walk. But avoid walking on dangerous places during on call to prevent any misshaping.
Take Active Break
Use your break to walk around. Stretch yourself. This will increase your concentration. It will remove the strain caused by that project work on your laptop.
Incorporate Leisure Walk
Dedicate time in morning or evening stroll especially in nature to add tranquility.
Join A Fitness Group
People doing the same thing will definitely motivate you , after all motivation is the key to success.
Miraculous Benefits of Walking
Walking is a simple, low-impact exercise with many benefits.
Let’s have a look on them
- Regular walking helps to reduce the risk of heart disease. It improves heart health by lowering blood pressure. It reduces LDL (“bad”) cholesterol and increases HDL (“good”) cholesterol levels. This improves blood flow, increases the strength of the heart muscle, and allows for improved oxygen distribution to tissues.
- Going on a walk can reduce stress levels. Cortisol, a hormone the body releases under stress, is kept in check this way. While walking, endorphins are released to enhance mood. Endorphins hardly depend on the environment, but combining a walk with spending time outside certainly further relaxes the brain. Remember that this activity is simple yet effective. It can assist in clearing a busy mind, reducing stress during the day, and encouraging an individual to calm down.
- Walking increases energy levels. It enhances blood circulation, delivering oxygen and nutrients to the body’s cells. This process boosts energy levels. It is a simple and reliable tool to increase energy and vitality.
- Prevents obesity Walking burns calories to help maintain weight. walking regularly leads to an increased energy expenditure that helps prevent weight gain. It also regulates appetite hormones, which minimizes overeating.
- Increases functioning of the lungs. Walking increases the respiration rate and strengthen the respiratory system. Regular walking promotes increased lung capacity.
- Increases the body’s access to vitamin D. A daily walk in the sun, even for a short period, helps maintain adequate vitamin D levels. It promotes physical and mental well-being. Vitamin D is essential for strong bones, immune support, and overall health. # Reduces the risk of cancer Walking reduces the risk of cancer by improving immunity and reducing inflammation. Studies show that walking can lower the risk of cancer of breast and colon.
- Improve the quality of sleep. Walking reduces stress and regulates the sleep-wake cycle. It provides restorative rest to the body.
- Better quality of life. Walking improves quality of life by boosting physical health, reducing stress, and enhancing mood. Walk increases energy. It promotes better sleep. It encourages social interaction. These changes lead to improved overall well-being and a more active, fulfilling lifestyle.
- Walking helps reduce the risk of diabetes. It does this by improving insulin sensitivity and regulating blood sugar levels. Regular walking helps with weight management. It enhances metabolic function. It also promotes better blood circulation. These factors contribute to maintaining healthy insulin levels.
- Walking can spark creativity. Walking stimulates creativity by enhancing blood flow to the brain and reducing mental fatigue. The rhythmic movement and change of scenery can spark new ideas. It can also improve focus and encourage problem-solving. These aspects make it an effective tool for boosting creative thinking.
- Help to maintain blood pressure. Walking helps regulate blood pressure by improving heart health and circulation. Regular physical activity strengthens the heart. It reduces stress and enhances vascular function. These benefits can lead to lower blood pressure and a reduced risk of hypertension-related complications.
Ideal Time For Walk
Walking can be done anytime anywhere according to the person’s preference. Morning walks are considered better. They boost our mood and help in burning fat. They provide energy for the rest of the day. This also sets our circadian rhythm.
Evening walks are beneficial in releasing stress, aids in digestion and improves quality of sleep.
Ideal Place For Walking
Walking can be done anywhere. However, a walk in a park or lakeside with fresh air and greenery provides a calming environment. It offers a smoothening experience. Barefoot walking in green grass helps in grounding and provides mindful walking.
Gears Required For Walking
Walking does not require any equipment. However, using the device properly improves comfort and safety. Key items include:
You can consider buying these gears.
1. Walking Shoes
Lightweight, cushioned, and supportive shoes designed for walking.
2. Comfortable Clothing
Moisture-wicking and weather-appropriate attire.
3. Socks
Blister-resistant, breathable socks.
4. Water Bottle
To stay hydrated.
5. Sun Protection
Hat, sunglasses, and sunscreen.
6. Fitness Tracker
Optional for monitoring steps and distance.
Tips To Prevent Injury
1. Wear comfortable, well-fitting shoes with good arch support to prevent foot strain and injuries.
2. Start with a warm-up to gradually increase blood flow and prepare your muscles for walking.
3. Walk on even surfaces to avoid tripping or straining your ankles.
4. Keep a proper posture by keeping your back straight, shoulders relaxed, and head upright.
5. Use reflective clothing or accessories if walking in low-light conditions to guarantee visibility.
6. Stay hydrated, especially during long walks or in hot weather, to avoid dehydration and fatigue.
7. Gradually increase the duration and intensity of your walks to avoid overexertion or muscle soreness.
8. Avoid walking in extreme weather conditions like heavy rain, snow, or intense heat.
9. Be cautious of obstacles like potholes, loose gravel, or uneven sidewalks to prevent falls.
10. Listen to your body; stop at once if you experience pain, dizziness, or discomfort during walking.
Different Types of Walking
Here are different types of walking
1. Leisure Walking
A slow-paced, relaxed form of walking often done for enjoyment, relaxation, or light exercise.
2. Brisk Walking
A faster-paced walking style aimed at increasing heart rate, great for cardiovascular health.
3. Power Walking
A more intense form of brisk walking that incorporates vigorous arm movements for a full-body workout.
4. Nordic Walking
A walking style using specially designed poles to engage the upper body along with the lower body, enhancing calorie burn.
5. Barefoot Walking
Walking without shoes usually occurs on natural surfaces like grass, sand, or soil. It is believed to improve balance. Walking barefoot can also strengthen foot muscles and connect with nature.
6. Hiking
Walking on trails or uneven terrains, often in natural settings like forests or mountains, requiring more effort and stamina.
7. Treadmill Walking
Indoor walking on a treadmill, allowing control over speed and incline, making it suitable for all fitness levels.
8. Walking Meditation
A slow, mindful walking practice focusing on breathing and awareness of each step, used for relaxation and stress relief.
9. Race Walking
A competitive form of walking with specific rules on stride and pace, typically performed on tracks or roads.
10. Stair Walking
Climbing stairs for a more intense workout that targets the lower body muscles and boosts cardiovascular fitness.
Each type of walking offers unique benefits and can be chosen based on fitness goals, preferences, or accessibility.
Conclusion
Walking 10,000 steps daily is more than just a fitness goal; it’s a lifestyle choice. Over time, it fosters resilience, energy, and vitality. The key is consistency—small, daily efforts that add up to big, long-term rewards.So, lace up your shoes, take that first step, and let walking guide you toward a healthier, happier you. After all, every step counts!
Author: Anshika Babele
Final Year B.N.Y.S. Medical Student
Sant Hirdaram Medical College of Naturopathy and Yogic Sciences Bhopal
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