When it comes to walking, 10,000 is the magic number. That’s the number of steps you’re supposed to walk every day to keep yourself fit and healthy. The 10,000-step goal has actually become globally popular. People are walking more just to achieve the magic number.
But where did this number really come from? More importantly, do people actually lose unwanted weight when they regularly walk 10,000 steps per day? Find out whether you can really shed those excess pounds if you follow the 10,000-step program.
Why 10,000 Steps?
Several factors influence how many calories you actually burn when you engage in any physical activity. When walking, you burn calories depending on the terrain, your present weight, how long you’re walking, and how many steps you take.
On average, walking a mile usually takes 2,000-2,500 steps. Depending on your speed, you can burn at least 80 calories per mile that you walk. That means if you take 10,000 steps and walk 4-5 miles a day, you can burn around 300 calories or more on a daily basis.
That should be enough to help you shed a little bit of extra weight. In fact, for weight loss, burning 200-300 calories on a daily basis is usually recommended. But if you really want to lose at least a pound per week, then your goal should be at least 500 calories per day. To do that, you can simply increase the number of steps you take each day.
What Does Science Say?
Various studies have focused on the effects of walking interventions on weight change. A 2006 study, for instance, showed that for people who previously did not take regular walks, walking 7,000-9,000 steps every day led to a weight loss of more than 2 kilograms.
In other older studies, people who walked at least 3,000 extra steps a day than they used to lost less than a kilogram to more than 4 kilograms. In 2 studies wherein participants increased their steps to more than 10,000, the average weight loss ranged from 0.5-1.5 kilograms.
People who walk more steps tend to have a lower weight and BMI. In addition, studies show that those who recorded more steps on their pedometers tend to have lower risks of cardiovascular diseases.
Ways to Reach 10,000 Steps Daily
Start with an easy-to-reach goal
You don’t have to set 10,000 steps as your immediate goal. You just might end up sustaining an injury if you force it. Try aiming for 2,000 or 3,000 steps instead. That sounds more doable and less intimidating.
Find a walking buddy and talk about your walking goals
When you partner with someone during your daily walks, walking becomes a shared experience rather than just a chore. Plus, you can talk about your goals with your walking buddy, and you can both motivate each other. Having a walking partner can also make the activity more enjoyable.
Avoid doing things that will make you walk a shorter distance
Sometimes we just automatically choose the path of least resistance, like parking the car near the building entrance or choosing the elevator over the stairs. But that won’t help you with your 10,000-step goal.
Always use the stairs
Whenever you can, try hitting the stairs as much as you can. If you have a stair stepper machine, so much the better. That can help you easily reach 10,000 steps even while you’re watching TV.
Walk during your lunch break
We normally like to sit and rest during lunch break. But if you could devote 10-15 of your break walking, you can easily log more than a thousand steps that way.
Walk with a family member after dinner
You could establish a nightly ritual for you and your family. Walking together will give you an opportunity to reach your 10,000-step goal, as well as to spend quality time with your family. You can use your walk as a time to reconnect and just enjoy each other’s company.
Dance when you can
Walking or using the stairs isn’t the only way for you to reach your 10,000-step goal. Dancing is actually a great way to log some steps. Plus, it’s more fun than just plain walking and you get to work out your entire body.
Take your time at the grocery
A lot of people like being just in and out of the grocery, and they often don’t go to the aisles that don’t contain anything they need. Even if you’re at the grocery just to buy a carton of milk, try visiting all the aisles. That’s a solid walk right there.
Why You Should Start Walking
Motivating yourself to take 10,000 steps each day isn’t easy. But if you know why it’s good for you, that can add to your motivation. Just try to remember that you’ll greatly benefit from walking those tens of thousands of steps.
Strengthen your heart
Walking is actually a type of aerobic exercise, which means that it can greatly improve your aerobic capacity. People with poor aerobic capacity usually have higher cardiovascular risks. In fact, doctors consider the aerobic capacity of a person as a good predictor of diseases and mortality.
Lessen stored fat
When inactive people eat, the calories they consume tend to become stored fat because they’re really not using or burning those calories. Walking, on the one hand, makes your body use the calories you consumed as fuel. You burn fat instead of just storing them.
Increase brain performance
Did you know that if you engage in aerobic exercise, that could stimulate the growth of new brain cells in your hippocampus? That’s the part of your brain that’s actively involved in regulating memory and emotion. Other studies also show that exercises like walking are associated with increased brain performance.
Improve your mood
Ever wonder why people feel like taking a walk when they feel frustrated? It’s not just about getting fresh air. Walking is actually associated with improved mood, less anxiety, and reduced depression symptoms. The next time you’re feeling down, log those extra steps.
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