Stepping Out

You may have heard the guidance that walking 10,000 steps per day will keep the doctor away and the weight off. Where did this advice come from, and is its effectiveness true?

Story by Nicole Davis  

This magic number originated from a marketing campaign that ran right before the 1964 Tokyo Olympics, when a Japanese company started selling a pedometer called the Manpo-kei, which essentially translates to “10,000 steps.” Long story short, the number stuck.

There’s been plenty of research conducted since then to determine if 10,000 really is the be-all-and-end-all goal, and the consensus is this: It depends on many factors, like age and fitness level, but in general, 10,000 steps per day is considered a “reasonable target for healthy adults,” according to a research review published in the International Journal of Behavioral Nutrition and Physical Activity.

How, exactly, does walking 10,000 steps benefit you? We’re glad you asked. 

1. It promotes weight loss.
Non-exercise activity thermogenesis — or NEAT — is energy expended on all daily activity that isn’t exercise, eating or sleeping. This means that activities like walking contribute to your NEAT value, which affects the number of calories you burn each day. 

Research has shown that NEAT can account for anywhere from about 15-50% of total daily energy expenditure depending on a person’s activity level. So, just by increasing your activity level via walking, you can make a significant dent in your daily caloric balance. 

2. It boosts energy and mood.
Walking — even a single walk — has been shown to both increase energy and lift your mood. Physically, walking increases blood and oxygen flow to your body, which helps you feel more alert, plus it boosts the production of endorphins, which are your body’s “feel-good” chemicals. 

Case in point: A study of young adults found that a 10-minute bout of brisk walking improved mood when compared to an inactive control group. These results were similar to a 10-minute bout of meditation.

3. It improves heart health.
Because regular walking increases your heart rate and blood circulation, lowers your blood pressure and improves cholesterol levels, it’s a surefire way to make your heart healthier. 

4. It promotes healthy joints.
Especially if you suffer from joint pain, walking is an effective way to manage pain and regain mobility. Walking increases blood circulation, which sends nutrients to the joints; it lubricates stiff areas, as well.

If you’re not walking regularly now, start slow and work your way up to that 10,000-steps-per-day goal — your body and your mind will thank you for it.

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