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News • 04 August 2023

10,000 Steps a Day to a Better You

10,000 Steps is not only a fantastic at-home exercise option but also an accessible way to improve your well-being, no matter where you are.

In the realm of health and wellness, the concept of walking 10,000 steps a day has become the gold standard for many fitness enthusiasts. This free, equipment-free exercise is known for its health benefits, from serving as an effective mental health exercise to easily burning calories, boosting weight loss, and more. 10,000 Steps is not only a fantastic at-home exercise option but also an accessible way to improve your well-being, no matter where you are. 

The idea of walking 10,000 steps a day, as per a pedometer, originated from Japan in the 1960s by Dr. Yoshiro Hatano according to Daniel Lieberman, a professor in the department of Human Evolutionary Biology at Harvard. 

Since this time, 10,000 steps has gained traction and popularity across the globe as an easy way to get sufficient movement throughout the day.   The Heart Foundation includes walking in their 10 steps to protect your heart health checklist as part of program to reduce your risk of heart disease.  Sydney University studies also showed that 10,000 steps a day is the “sweet spot”, but that the pace of your walk could also deliver additional benefits.    

Walking can be an excellent way to clear your mind. The rhythmic and repetitive nature of walking is akin to meditation in motion, promoting a sense of calm and focus. With this mental health exercise, you can potentially improve your concentration, making it easier to tackle daily tasks. 

When it comes to physical benefits, walking is a low-impact way to help improve energy levels. As you move, your body circulates more oxygen and nutrients to your muscles, thereby providing an energy boost. Simultaneously, it spurs the release of endorphins, enhancing your mood and creating a sense of well-being. 

Taking 10,000 steps daily can help you easily burn calories and contribute to a healthier weight. Regularly taking this step-count challenge can increase your metabolic rate, enabling your body to burn more calories even when at rest, hence assisting in weight loss. 

Walking benefits extend to improving sleep quality. Regular walkers often report better sleep patterns due to the physical exertion during the day. Moreover, it can improve blood pressure, reducing strain on your heart and a lowered risk of dementia, heart disease, cancer and death1. 

Moreover, walking can improve bone strength. Weight-bearing exercises like walking can increase bone density and reduce the risk of osteoporosis and fractures, especially in post-menopausal women. 

Keeping track of your daily steps can be easily done through a pedometer or fitness tracker, encouraging you to meet and even exceed your daily goal. To get more steps in, try incorporating walking into your daily routine: use stairs instead of elevators, park your car further away, or take a brisk walk during lunch breaks. 

10,000 steps is an easily accessible and beneficial exercise that can lead to significant improvements in both physical and mental health. It's a free, simple, and adaptable way to work towards a better you, one step at a time. 

1 del Pozo Cruz B, Ahmadi MN, Lee I, Stamatakis E. Prospective Associations of Daily Step Counts and Intensity with Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality. JAMA Intern Med. 2022;182(11):1139–1148. doi:10.1001/jamainternmed.2022.4000 

This general information, while intended to be helpful, is not individual health advice. Always consult a healthcare professional before making health decisions. While the information is curated with care, its accuracy, completeness, or recency cannot be guaranteed. We cannot be held responsible for any loss incurred from acting on this information. 

04 August 2023