While the origins of the “10 000 steps a day” can be traced back to a 1965 marketing campaign for a pedometer created by a Japanese company, the concept has become ingrained over time. Is this catchy number solely a marketing tactic or is it steeped in science and if so, is it a goal worth pursuing?
While some researchers debunk the preciseness of the number of steps to take to reap health benefits, the majority agree that adding more movement to your day is scientifically proven to prevent illness, improve your overall wellbeing and increase your lifespan.
What happens to your body if you walk 10 000 steps a day for a month?
The benefits of walking 10 000 steps a day, consistently, have been linked to improved heart health, potential weight loss, enhanced mood, boost in energy levels, improved sleep, stronger muscles and bones and reduced risk of chronic disease.
Health issues like heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain cancers, osteoporosis, depression, and anxiety have been linked to a sedentary lifestyle. So, it makes sense that a goal of 10 000 steps a day helps lower your risk of these ailments by reducing the amount of time you spend being inactive.
Here’s how adding more movement can improve your health:
- Heart health: According to a 2022 study in Circulation, 150-300 minutes of moderate physical activity per week reduces the risk of cardiovascular disease mortality by 22 – 31%.
- Mental health: Movement releases endorphins, helping to reduce stress and boost your mood. Several studies show that physical activity, including low-intensity activity such as walking for at least 150 minutes per week, could prevent the development of depression in the future.
A study based in Thailand involving 35 overweight adults aged 35-39 explored the efficacy of this “magic number” through a 12-week intervention to evaluate both physical and mental health. Researchers measured various factors such as body mass index (BMI), waist circumference, body fat percentage, lean body mass, and mood.
Researchers found that those who accumulated 10 000 steps a day had significantly lower levels of anxiety, depression, fatigue, anger, confusion, and total mood distress scores compared to their baseline. Physical benefits like lower body weight, BMI, and body fat percentage were also reported to be lower after the 12-week experiment.
Easy tips to up your stepping:
Ten thousand steps, approximately 7kms, sounds more daunting than it actually feels. Walking 60-90 minutes throughout the day can be easier than you think – here are some tips on how you can cram in those extra steps and get rewarded.
- Take a short walk up and down the corridor or stairs.
- Take the stairs instead of the elevator.
- Park at the first empty parking spot you see, not the one closest to the entrance.
- Use a headset when you’re on the phone so you can walk around your home or office.
Bottom line – any stepping is good and walking more can be great for your overall health and wellbeing. Plus, let your everyday efforts add up to big rewards! Get Active Dayz (10 000 steps or 300 activity calories per day), achieve your weekly activity goals and score Weekly and Monthly Wins with Multiply.
