Benefits of walking 10,000 steps a day
Check out a few ways walking every day can help you improve your physical as well as mental health:
How to walk 10,000 steps a day?
Aiming to clock in 10,000 steps a day for a fitness challenge or just for your overall health? Read this guide to get there.
A lot of weight loss programs recommend moderate to vigorous exercises for burning somewhere around 200 - 300 calories every day.
Depending on how much you weigh, walking 10,000 steps will burn around 250 to 600 calories.
If you know the steps per km you take, you can use an online step to calories converter chart to calculate the number of calories burnt.
In this article, we will be discussing the benefits of walking 10,000 steps a day and how you can actually do it.
Benefits of walking 10,000 steps a day
1. It lifts your mood
With regular physical activity like walking 10,000 steps a day, you can relieve anger, anxiety, stress, and depression.
Whenever you do something physical, you get a sensation that feels good.
It is like a happy pill that doesn’t have any side effects.
Over time, as walking becomes a regular part of your life, you will start to feel better.
2. It keeps you fit
If you don’t walk or perform some form of physical exercise every day, your body will slowly start to lose its stamina, strength, and ability to function.
By walking, you can increase your muscle strength and even increase your ability to perform other physical activities.
3. It will increase your lifespan
It is possible to increase your lifespan by living healthily.
Being physically active and staying at a healthy weight will help you live longer than people who are inactive and obese.
Walking every day will help you stay active and prevent or delay diseases associated with ageing.
It also helps maintain your independence and quality of life as you age.
Tips to help you walk 10,000 steps a day
In order to get in more steps, you don’t necessarily have to go on long walks.
There are several little things you can do that will help you reach your word count goal.
1. Use your step tracker
By using a step tracker every day, you can be on top of your walking goals.
For instance, if you see the time and find out that you only have covered 3000 steps, you will get the motivation needed to take a walk before or after dinner.
However, it is important to understand that tracking your steps isn’t mandatory. Simply move your body as much as you can.
2. Walk while doing errands
You usually must do most of your errands on weekends.
So, instead of driving from one place to another, you can park somewhere in a central location and then walk from one location to another.
If possible, you don’t even have to take a car and you can finish all your errands on foot.
It might take you longer to finish your errands, but it will help you add movement to your day and enjoy several other health benefits.
3. Arrive early
Whether you have to attend an event, meeting, or appointment, try to arrive early.
Then, instead of just sitting and scrolling through your phone, use these extra minutes to take a quick walk.
4. Get a walking buddy
If you have a friend to walk with, it will keep you company and accountable.
Even when you are being lazy, your friend can help you.
Another benefit of walking with a friend is that you will develop a social connection that has mental as well as physical benefits.
5. Make several trips
When you take some items out of your car, you try to pile all of them into your arms.
However, instead of this, you can make individual trips and carry only a few items at a time.
Even though the steps you add from these extra trips might seem negligible to you, every extra step counts.
6. Walk around the store
When you are visiting the mall or a general store before you start to shop, walk around the building.
You can also walk up and down different aisles and check out items available at the store.
7. Take the stairs
Wherever you go, train station, mall, or office, take stairs instead of lifts and escalators.
A fitness tracker will score your steps as well as flights.
8. Squeeze in steps while working
When you are in an office and want to use the bathroom, pick one that is on a different floor or at least a bit further away from your desk.
If possible, set hourly reminders on your cell phone. Every time it rings, move around.
Even if you are unable to leave your desk, the least you can do is stand up, march in, and stretch your arms above your head.
If you get a phone call, instead of sitting and talking, walk around.
9. Get a dog or two
Having a puppy in your home will get you out of your home.
If you can’t commit to having a dog, you can check the foster home programs at pet rescue sites or local animal shelters.
You will be helping yourself as well as a dog in need.
10. Have a progressive meal
When you are out, instead of eating all the courses at a single restaurant, you can try having a progressive meal.
For instance, you can eat appetizers at a cafe, go to a restaurant for the main course, and then stroll somewhere else for dessert.
You can even try different restaurants and have a fun weekend activity.
So, as you now know, walking 10,000 steps a day can help you stay physically active.
With the aforementioned tips, you will be one step closer to reaching your goal.
Written by: terence cheah
Walking digital sports leader, decathlon singapore
Let's get walking!
