What Happens to Your Body When You Walk 10,000 Steps per Day (2024)

Walking is a popular and accessible exercise with numerous health benefits, but you may wonder about the potential impact of walking 10,000 steps a day. Walking is considered the most basic human movement; after all, before animal or mechanized transport, it was the only method of travel.

Although humans tend to walk a lot less now than in ancestral times, the activity is still one that many people can easily perform. It provides a wealth of health benefits for both the mind and body. But is walking 10,000 steps a day getting too much of a good thing?

Let's dive into physiological changes with consistent walking, highlight the associated benefits, and discuss potential risks or considerations.

The Significance of 10,000 Steps a Day

Most people have heard that walking 10,000 steps per day is the ultimate goal for general health, but few may know where that number comes from or whether it applies to them. The original 10,000 steps a day recommendation was not based on any studies but was part of a Japanese advertising campaign from 1965 designed to sell pedometers.

Since then, several studies have aimed to prove whether 10,000 steps (approximately 4 to 5 miles) is the ideal goal for health and fitness. Overall results have been mixed, demonstrating no one-size-fits-all recommendation, and each person's needs are unique.

Benefits of Walking 10,000 Steps a Day

Research shows that walking, especially brisk walking, can improve cardiorespiratory fitness, muscular strength, and body composition. Walking also supports optimal mental health by reducing stress and boosting overall mood.

Cardiovascular Benefits

Cardiovascular training improves your heart and lung health, which lowers your risks of several diseases and all-cause mortality. Walking is a form of cardiovascular training that improves how your body uses oxygen. With consistent walking, you will notice the effort seems easier, and you can go for longer periods or at a higher intensity without feeling as winded. Some people can even train to work while walking on a treadmill desk.

Walking—especially at a brisk pace—can reduce the risk of cardiovascular disease, help achieve and maintain a healthy weight, and reduce systolic and diastolic blood pressure, according to research. As your aerobic capacity improves, your body uses oxygen more efficiently so your heart remains strong and your arteries clear.

Impact on Mental Wellbeing

Daily walking can lead to a more positive mood and boost overall mental health. For people with depression, anxiety, and stress, walking is an excellent way to support healing, along with advice and treatment from a medical professional.

Walking has been shown to help reduce symptoms of depression with outdoor walking, especially in green or blue spaces, providing an even greater impact. Moreover, increasing your exposure to sunlight can help ease depression in many people, including those with seasonal affective disorder (SAD).

Walking daily lowers stress and anxiety levels, and the benefits extend past the time you are active. Generally, being active relieves symptoms of anxiety, and combining that with time spent in nature creates a powerful effect.Research published in the International Journal of Psychophysiologyreveals walking for just a quarter-mile stroll at any pace in nature provides impactful benefits for mental health, including lower stress and anxiety levels and improved psychological state when compared to indoor exercise.

Strengthening Muscles and Bones

Walking can contribute to muscle strengthening, particularly in the lower body and core muscles, if you are new to exercise. While resistance training is necessary to see continued improvement, those new to physical activity can see some moderate strength gains.

Weight-bearing exercises like walking may improve bone health and increase bone density. It's worth noting that bone-strengthening can be gained from participating in resistance training and consuming a diet high in vitamins, minerals, and protein.

Risks and Considerations

Potential risks and considerations associated with walking 10,000 steps a day include overuse injuries, joint strain, and foot problems depending on your current fitness level and whether you have existing injuries or health conditions.

You can limit the likelihood of encountering these risks by wearing proper footwear, warming up at a slower pace for more brisk walking, and listening to your body to prevent injuries. When shopping for walking shoes, look to brands like New Balance that offer multiple widths and plush cushioning. If your ankles tend to roll downward and inward as you stride, seek out walking shoes for overpronators. It's also wise to keep progression small, only adding about 10% more work to your current walking routine each week in the form of distance, time, or intensity.

Of course, properly hydrating yourself, fueling your body with nutrient-rich foods, and getting adequate sleep will all help you avoid overdoing it and support recovery. Walking rest days are unnecessary, but you may wish to keep steps lower on some days if you feel overworked.

Tailoring the 10,000-Steps Goal

While 10,000 steps (approximately 5 miles) is an excellent goal for many people, it's not the only amount of steps that can provide health benefits and may not be the optimal goal for everyone. For instance, the number of steps that may be best for you can change daily, weekly, monthly, and so on, and is based on several factors such as:

• Fitness level
• Age
• Weight
• Personal goals
• Overall physical activity habits

People newer to exercise may be better off sticking to a lower number of steps, while those who perform shorter bursts of higher-intensity activity may require fewer. Simply focusing on progressing over time is a wise choice if you fall short of your 10,000-step goal. Aim to add 1,000 steps to your daily total each week and continue increasing as you see fit.

Additionally, many factors affect how intense your walking session is, your heart rate, and how many calories it burns. However, if choosing and sticking to a particular step count is helpful for you to form a walking habit, then there is certainly nothing wrong with aiming for 10,000.

Strategies for Incorporating Walking Into Your Lifestyle

If you want to walk 10,000 steps a day but aren't sure how to make it all fit into your schedule, some strategies may boost your overall step count without dedicating a large portion of time to a single long walk (although that's perfectly acceptable).

• Schedule dedicated walking breaks during sedentary stretches
• Use activity trackers and set an hourly step goal
• Find motivation through walking groups or challenges
• Involve your family in post-dinner walks
• Walk to complete close-by errands
• Incorporate a planned beginner walking routine
• Choose active meet-ups and dates with friends and loved ones

Walking is beneficial for physical and mental health and is an easily accessible activity for most people. Remember the importance of balance, individualization, and listening to your body. Embrace walking as a valuable form of exercise but also be mindful of your physical limitations and seek professional advice when needed.

Any increase in daily steps, regardless of reaching the 10,000 steps goal, can positively impact your overall health and well-being. Striving to do better over time is much more impactful than pushing too hard and burning out.