In This ArticleView AllIn This ArticleImproved Mood and Brain FunctionBetter MobilityHealthy Weight LossSpeedier Recovery
In This ArticleView All
View All
In This Article
Improved Mood and Brain Function
Better Mobility
Healthy Weight Loss
Speedier Recovery
Walking 10,000 steps per day, which equates to walking about 5 miles, has been a benchmark health goal for a while. Interesting fact: The number originated as part of a marketing campaign for an early step counter leading up to the 1964 Tokyo Olympics and has slowly become the adopted benchmark of daily step counts. The average American gets far less than this—logging between 4,000 and 5,000 steps per day, according to theNational Institutes of Health. There’s some evidence that upping your daily strides can have some surprising benefits, according to a 2022 study published inJAMA Internal Medicine. Here are some of them.
Is Walking a Good Enough Form of Exercise?
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Engaging in any form of physical activity triggers the release of endorphins—feel-good chemicals that can boost your mood and reduce stress and anxiety. For additional benefits, getting your 10,000 steps outdoors in nature can significantly increase mental health and relieve symptoms of depression and anxiety, according to a 2022 meta-analysis published in theJournal of Clinical Medicine.In addition, regular walking can improve cognitive function and memory, according to 2023 research published in theJournal of Alzheimer’s Disease Reports.
“Walking 10,000 steps daily will help you feel more focused, sharp and happier—leading to fewer feelings of physical tension, providing both mental and physical benefits,” saysRachel MacPherson, CPT, an American Council on Exercise-certified personal trainer with Garage Gym Reviews.
Walking can have a positive impact on your joint health. In two different analyses using data from the Osteoarthritis Initiative, a 2-year longitudinal observational study, walking benefited individuals with knee osteoarthritis. Individuals who walked for exercise experienced less frequent new knee pain, according to a 2022 study published inArthritis and Rheumatology. Daily walking was also not associated with an increased risk of knee replacement for those with existing osteoarthritis, according to a 2021 study published inArchives of Physical Medicine and Rehabilitation. If you have existing joint pain, engaging in regular low-impact exercise like walking can help relieve pain and prevent joint-related issues in the long run.
“Walking is a natural human movement that improves joint health without the impact of higher-intensity exercises like running, which can aggravate any joint issues you may have,” says MacPherson. “It helps increase circulation and joint fluid, keeping your tissues healthy and moving well.” So while it might be tempting to skip exercise if you have achy joints, walking can truly be beneficial. “When you don’t move enough, your muscles, tendons and ligaments can become weak or tight in certain areas, especially if you sit a lot,” she adds.
“If you add walking to your day, you may find maintaining a healthy weight or losing weight to happen naturally without even noticing,” says MacPherson.
Walking is considered an active recovery method followingintense exerciseorstrength training, and can support recovery and promote blood flow to your muscles, helping to prevent muscle stiffness and allow your body to recover faster, according to a 2022 study published in theJournal of Functional Morphology and Kinesiology.
The Bottom Line
Walking 10,000 steps daily offers a slew of physical and mental health benefits. For example, it can support healthy weight loss, improve joint health, boost mood and brain function and aid recovery. Also, walking is a low-impact exercise that’s accessible to most people. So, if you’re looking for an enjoyable and effective way to improve your fitness level and overall health, lace up thosewalking shoes(orwalking sandals) and get your steps in!
Originally appeared: EatingWell.com, June 2023
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