Last year, I made a conscious decision to simplify my fitness routine. I was tired of endlessly chasing trends and throwing money at fancy gym memberships that left me feeling drained and, honestly, weren’t delivering results anymore. On top of that, I was grappling with a new challenge: constant pain in my back due to the loss of my natural curve and neck pain, both as a result of poor posture from prolonged periods of sitting at my desk. This discomfort made me rethink my exercise routine, especially my weightlifting, which was only making things worse. Determined to find a better solution, I resolved to prioritize cardio and started my journey with walking. But does the straightforward act of walking, especially striving for the 10,000-step milestone (the ✨golden✨ number), truly make a difference? Let’s find out!
In this article:
- Why walking became my go-to
- My results from walking 10,000 steps a day
- So…is walking 10,000 steps a day worth it?
- How many steps should you actually be walking in a day?
Why walking became my go-to
Amidst the noise of fitness trends and endless workout options, I was on the lookout for something straightforward to help ease my back and neck pain while still getting a good workout. I mean, juggling new routines, pain management, and work all at once? It’s a lot to handle, right?
Then, last spring, experts couldn’t stop talking about walking. From Dan Buettner discussing the habits of the “world’s healthiest people” to Jason and Colleen Wachob breaking down the science behind daily strolls, it seemed like walking held the key to wellness. And let me tell you, it was exactly what I needed.
I came to realize that exercise isn’t just about hitting the gym—it’s about staying active throughout the day. Reflecting on the lifestyles of those in the Blue Zones—places where people live longer and healthier lives—it dawned on me how crucial it is to keep moving all day long. So, instead of fixating on intense workouts, I searched for an approach that seamlessly fit into my daily routine. And walking fit the bill perfectly—it’s simple, effective for boosting my health and well-being, and gets my heart pumping without worsening my discomfort or risking injury.
All of this made me rethink my approach to fitness. Maybe those pricey fitness classes weren’t the solution after all. Perhaps I needed to find a more sustainable approach. So, I slipped on my sneakers and hit the pavement. But what’s the deal with aiming to walk 10,000 steps a day?
Where did 10,000 steps a day come from?
The idea of walking 10,000 steps a day traces back to the 1960s, when a Japanese company introduced a pedometer ahead of the Tokyo Olympic Games. They ingeniously marketed it as the ‘10,000-steps meter,’ with the name ‘Manpo-kei’ roughly signifying this esteemed figure.
This marketing strategy paid off (clearly!), as six decades later, the number is still ingrained in our minds. Today, many fitness trackers, like Fitbits, encourage users to hit that 10,000-step goal. And research backs it up: it suggests that walking this much can bring a host of health benefits, from lowering the risk of heart disease to reducing the chances of developing cancer and dementia.
My results from walking 10,000 steps a day
At first, the idea of walking 10,000 steps a day seemed like a big challenge. But with some planning and determination, it quickly became an achievable goal. I figured out that if I squeezed in three 30-minute walks every day, I could easily hit that target.
My mornings usually started with a quick stroll around the neighborhood, after my morning cup of joe. Then, during my lunch break, I’d sneak in another walk, and in the evening, I’d take a leisurely stroll as the sun went down, sometimes with a friend or my phone playing a podcast for company. It took a little time to get used to this new routine, but soon it became as natural as my morning cup of joe. And now, after a year of doing this, I feel happier and healthier than ever. Here’s a look at the changes I’ve noticed from walking 10,000 steps a day—
Improved weight maintenance
In the past, managing my weight felt like riding a never-ending roller-coaster—up one minute, down the next. Those intense workout routines? They were just too much for me. My muscles would be screaming for a break, leaving me too wiped out to even think about hitting my daily step goal. And let’s not even talk about the aftermath—I’d raid the fridge like there’s no tomorrow (because, let’s face it, I felt like I earned it after those workouts). Portion control? Yeah, that went out the window.
But ever since I started walking regularly, everything’s turned around. It’s become my go-to, rain or shine. Plus, sticking to a routine has become a piece of cake. It’s gentle on my muscles, my pain management has improved, and I can easily sneak in a walk without breaking a sweat (well, maybe just a little sweat, but you know what I mean)—even during holidays or trips. Research shows that having a consistent routine is crucial for weight loss and maintenance. Opting for an exercise program that I genuinely enjoy and that easily fits into my life has made a much bigger impact on my health than dragging myself to those dreaded intense workout classes.
Better mood and a state of mind
Before I made walking a part of my daily routine, my mood was all over the place. Spending hours scrolling through TikTok and Instagram left me feeling restless and unfocused. But since I switched up my routine and blocked out time to hit my step goal, I’m forced to get up and out of the house in the evenings, spending quality time with nature instead of being glued to my screen. And after lunch, taking a stroll helps me *not* fall asleep and stay more focused while working.
I’ve also noticed a significant improvement in my mindset—no more feeling like I’m missing out on everything due to reduced hours on social media. My good days have become more frequent, and I feel more centered overall. Studies have also shown that spending time in nature has a ton of mental health benefits, including reducing stress, boosting mood, sharpening cognitive function, and sparking creativity.
Improved digestion
As someone who has had her fair share of stomach issues, I often found myself battling bloating and discomfort after meals. It’s frustrating to deal with these symptoms on a daily basis, and I was constantly searching for ways to find relief. While walking 10,000 steps a day alone didn’t completely solve all my digestive woes, it certainly made a noticeable difference in how I felt after eating. The gentle movement and fresh air seemed to work wonders, helping to ease the post-meal bloating and discomfort. Even just 10-15 minutes of walking after eating can aid in digestion and reduce bloating, making it a practical and accessible solution for those dealing with frequent gastrointestinal issues. But beyond its physical benefits, walking also has a calming effect on the mind, which can be particularly helpful for individuals prone to anxiety-related digestive issues.
Better sleep
In my pursuit of a healthier lifestyle, I’ve come to realize that sometimes, the simplest solutions are the most effective. Initially, when I turned to intense weightlifting to ramp up my fitness regimen, I slowly realized that these vigorous exercises were actually wreaking havoc on my sleep. Not only was I struggling to get up after these sessions, but I also found myself feeling wired and restless when it was time to hit the hay.
But unlike weightlifting, which left me feeling wound up and unable to unwind, walking had a calming effect on both my body and mind. Taking a stroll after dinner became a nightly ritual that helped me unwind from the day’s stresses. I felt lighter and more at ease, making it easier to settle down for the night once I returned home. Instead of tossing, turning, only to end up staring at my phone, my body welcomed the rest, and I slept more peacefully than ever before. While weightlifting has its perks, but for me, the simplicity of walking has proven far more effective in promoting restful sleep and overall well-being.
So…is walking 10,000 steps a day worth it?
From where I stand, yes, walking 10,000 steps daily is worth it! And it’s not only because of the perks—it’s completely shifted my approach to fitness. While I used to be all about intense workout classes and pushing myself to the limit, I’ve realized that simplicity can be just as effective, if not more so.
Although I’m not hitting up as many structured workouts as I did before, I’ve never felt better. The best part? It’s sustainable. I can lace up my sneakers and hit the pavement anytime, anywhere, without any fancy equipment, pricey memberships, or the stress of clocking in 1 hour at the gym.
However, I must admit that I’ve noticed a slight decrease in muscle mass over the past year, but I’ve come to realize that long, intense workouts aren’t necessarily the best fit for my body. So, along with my walks, I’ve started incorporating short, beginner calisthenics workouts into my routine. These quick strength sessions help me build muscle while still prioritizing my walking goal. And you know what? It’s working. I feel stronger, more energized, and more balanced than ever before. So, if you’re on the fence about walking 10,000 steps a day, I say give it a try. You might be surprised at just how much of a difference it can make in your life.
How many steps should you actually be walking in a day?
A.K.A is walking 10,000 steps a day absolutely necessary?
While aiming for 10,000 steps is a good goal, it’s not the only way to stay healthy. Some studies suggest that even just taking 4,000 steps a day can lower the risk of premature death. So, on those hectic work-from-home days, I’m relieved to know I’m still on track! According to The Centers for Disease Control and Prevention (CDC), engaging in brisk walking for around 7,000 to 8,000 steps per day can help fulfill the recommendation of achieving 150 minutes of moderate-intensity aerobic physical activity per week, as outlined in The Physical Activity Guidelines for Americans.
The Mayo Clinic says whether 10,000 steps a day is right for you depends on your fitness level and goals. Plus, not everyone can manage that many steps due to factors like age, physical limitations, or time constraints. So, it’s important to find a physical activity routine that works for you and your lifestyle.
To get started, find a way to track your steps that suits you, whether it’s using a fitness tracker or a free app like Steps. Figure out how many steps you usually take in a day (the average American walks 3,000-4,000 steps a day), and use that as your starting point. Then, gradually increase your steps by adding 500 to 1,000 extra steps every two weeks, or whatever number works for you and your schedule. And remember, it’s less about hitting a specific number and more about find a routine that feels right for you.
