The idea of walking 10,000 steps a day has been popularized by fitness trackers and social media, but the science behind walking’s benefits goes beyond a single number. Let’s explore how this simple activity can transform your well-being.
A few years ago, the goal of 10,000 steps per day was, mainly for the younger generations, just another TikTok trend. Those who had acquired smartwatches had an extra incentive to use them, setting this specific goal and walking even indoors in order to achieve it.
Many people today wonder about the benefits of this type of exercise, which some consider more “lazy” compared to, for example, running. The truth is that this specific number became established in the minds of those who exercise through walking due to a pedometer that was released in Japan in 1964 and was named “the 10,000 steps meter”. Today, scientists claim that even 7,500 steps are enough to stay fit, however, if we want to maintain our initial daily goal, its benefits to the body are multiple.
At the first level, this type of exercise strengthens the muscles, especially in the lower body, improving, among other things, blood circulation. It also reduces the chances of experiencing back pain, while it is the ideal way to recover after very intense exercise.
Walking also exercises the heart, which is trained to beat fewer times per minute, greatly increasing our endurance. According to studies that have been conducted, daily walking significantly reduces the chances of developing cardiovascular diseases.
With walking, the lungs are also exercised, which expand, resulting in us absorbing more oxygen and gaining more energy. For former smokers, walking is the ideal exercise to gradually return to the physical condition they had before starting this harmful habit.
Effects of walking on mental health
Walking also has a very significant effect on mental health, since during exercise our body secretes endorphins, which are a category of hormones that improve our mood and reduce stress. Walking, also due to its ease, is considered an ideal exercise for those suffering from depression and anxiety disorder and, in the initial phase, want to exercise in the simplest way, away from gyms and group activities.
Finally, studies have shown that walking even improves memory, while helping us to think more clearly. So, in a month, after starting this habit, we already see a significant improvement in our physical condition, but also in our mood.
So even if we don’t have the time or stamina to do so many thousands of steps every day, it is worth starting with small goals and gradually increasing the distances: our body will thank us very soon.
This article was originally published by on the Marie Claire Greece website.
