Can 10,000 steps a day keep the doctor away?

Since existence, humans have walked to gather food, protect themselves, and move around to survive in different climates. Walking has always been more than just moving around. Now that we have settled into a much more sedentary lifestyle, walking has also become our means to achieve and maintain fitness.

For fitness lovers, walking has become a form of exercise with significant health benefits. In India diseases such as obesity, diabetes, and heart issues are common. As such, walking can become a game-changing activity.

But how much walking is enough to guarantee weight loss? Some experts suggest 10,000 steps a day can really make a difference to your health.

But, do you really need to walk 10,000 steps every day?

This article is your answer. Read on to know if 10,000 steps a day can result in weight loss. Moreover, understand how to start an unbeatable walking routine. Get some practical tips for optimising your walk.

Why 10,000 steps? Understanding the origin and popularity

Dr. Yoshiro Hatano's work^[1] inspired a company to develop an early form of a pedometer in the 1960s. Concerned with the way the Japanese were adopting a sedentary lifestyle, Dr Hatano devised an interesting strategy. If only he could convince fellow Japanese citizens to walk 10,000 steps daily. His countrymen would burn a staggering 500 calories in a single day.

The result? They would get slim and stay slim. This idea sparked the '10,000 steps a day' program, which turned out to be a marketing hit.

The company named the step-tracking device 'manpo-kei,' which means '10,000 steps measure'. Over time, this target gained global popularity as a benchmark for physical activity. Many health organisations and fitness enthusiasts endorsed it.

10,000 steps also equal to:

• Up to 8 km of walking (for most people).
• One hour and 40 minutes of your day.
• Brisk walking in a 30-60-minute time frame.

This equals burning almost 2,100 to 3,100 calories per week through walking alone.

In 2004, researchers Catrine Tudor-Locke and David R. Bassett Jr introduced graduated step index for healthy adults.^[2]

According to their research, they developed an index of physical activity levels according to daily steps. They categorised individuals into sedentary, low activity, somewhat active, active, and highly active groups.

However, preliminary evidence^[2] suggests that a goal of 10,000 steps a day may not be sustainable for some groups, including older adults and those living with chronic diseases (more on this in a minute).

Another concern about using 10,000 steps/day as a universal step goal is that it is probably too low for children, an important target population who struggle with obesity.

So, the researchers came up with revised step targets for different individuals, which came to this:

The science behind walking 10,000 steps a day

Walking 10,000 steps a day isn't just a marketing strategy. Several studies support that people who walked 10,000 steps a day at medium to fast pace and ate a healthy diet saw great results. They lost weight, felt better overall, reduced their waist size, and experienced improvements in physical fitness and mental health.

The 10,000 steps per day are an ideal target. However, studies show that even 7,500 steps a day can reduce the risk of chronic diseases to a great extent. The key is to stay consistently active.

For example, a study^[3] by Harvard T.H. Chan School of Public Health reported a breakthrough finding. Women taking at least 4,400 steps daily had a significantly lower mortality rate over a four-year period compared to those taking fewer steps.

However, aiming higher is even better. So, 10,000 steps a day can make you feel more positive about your body and motivate you to perform more physical activity.

But it doesn't end there. Walking offers a wide range of benefits apart from motivation. Below a non-exhaustive list:

6 benefits of walking 10,000 steps a day

A team of scientists at Edinburgh University conducted a study to understand how walking impacts the human body. Here’s what they found:

1. Overall fitness

• Weight Loss: A gentle walk helps you lose weight, improves your BMI, and reduce waist size. In the end, you will feel leaner and more confident.
• Enhanced Energy Levels: Regular walking boosts energy levels.
• Increased Life Expectancy: Walking impacts longevity and quality of life.
• Better Sleep: Walking regulates your circadian rhythms (sleep cycle) and reduces stress to improve sleep quality.
• Blood Sugar Control: Walking makes your muscles use more glucose, lowering blood sugar.
• Cancer and Disease Prevention: Walking lowers various health risks. Especially for breast and colon cancers, heart disease, stroke, diabetes, and heart failure.

2. Improved cardiac system

• Pumping Strong: Walking enhances your heart's ability to pump efficiently and improves blood vessel control (vascular resistance).
• Blood Pressure: Walking can reduce blood pressure by 2mmHg to 4mmHg. This lowers the risk of cardiac disease and makes the heart healthy.

3. Better nervous system

• Improved Cognitive Function: Regular walking boosts your thinking ability and focus. Walking also lowers the risk of dementia.

4. Stronger musculoskeletal system

• Muscle Strength and Endurance: Walking makes the muscles strong and keeps you active and independent for a long, long time.
• Bone Health: Walking prevents bone mineral loss, especially in older adults and post-menopausal women. This reduces the risk of osteoporosis (a bone-related health issue).
• Joint Flexibility: Walking naturally lubricates the joints. This helps reduce stiffness, relieve arthritis pain, and helps move around comfortably.

5. Fine tuned immune system

• Better Immunity: Regular walking improves the immune system and reduces the risk of inflammation. This means less sick time.

6. Balanced mental and emotional health

• Mental Wellbeing: Walking releases endorphins, reducing stress and improving the mood.

Who should be cautious about walking 10,000 steps a day?

While walking benefits most people, it’s best to proceed with caution in some instances:

Patients with severe arthritis

While walking is a low-impact exercise, and taking small, slow steps is beneficial for arthritis pain management, excessive walking might worsen joint pain if you have severe arthritis. High impact on joints can lead to further damage and discomfort. Consult your doctor before deciding to walk 10,000 steps every day.

Patients who had recent surgeries

Surgeries can tire the body. Recovering from a recent surgery? Avoid strenuous activities until you heal completely. This helps ensure a smooth recovery.

Patients with chronic pain & severe heart health conditions

Walking long distances can strain the heart and muscles. If you have chronic health and heart conditions, start slowly. You can gradually increase the steps as and when your doctor advises.

Recommendations

Even when doing something as simple as walking, always listen to your body. Understand your body's tolerance levels. Seek medical advice if you have underlying health issues. A healthcare professional can help you start safely.

Is walking something you cannot do right now? Why not try alternate options like swimming or cycling? These activities will help you stay fit without complicating your health. It is like having your cake and eating it too!

How to reach the 10,000 steps a day goal?

We know, walking 10,000 steps a day might feel like such a task. But, when you do it the right way, you are sure to enjoy every bit.

1. Start small

Yes, the 10,000-step a day goal is a popular benchmark. But it is important to consider individual starting points. Many office workers average 3,000 to 5,000 steps daily, while sedentary individuals may only manage 1,000.

Remember, this isn't a one-size-fits-all approach.

Begin with achievable goals and gradually increase your step count. Starting small will save you from burnout and reduce the risk of injury.

2. Pick the right footwear

Your walking shoes can make or break your fitness regimen. Ideally, these shoes should be comfortable, with enough space for your toes to move freely. They should provide the right level of arch support and good cushioning to absorb shock. Shoes with a firm midsole, a supportive heel counter, and a durable rubber outsole can offer adequate stability and traction.

Mesh uppers or perforated panels will keep your feet comfortable and dry by allowing airflow. Additionally, they should offer good motion and flexibility to support natural foot movement.

Does this information sound too complex? Watch the video below to simplify your process of choosing the right shoes for walking.

How to choose the best shoes for a walking workout?

3. Be a part of a walking group

Join local walking groups or start one with friends and family. You can even look for walking groups on social media. You will find many options on platforms like Meetup and Facebook.

In Mumbai and Pune, there is a once-in-a-month program - 'Walk With A Doc', where people walk around lush green areas of the city with a doctor. You can enrol as well and find motivation to get started.

How to incorporate walking into daily routine

While focusing on specific targets like walking 10,000 steps is natural, goals can change or shift over time. On the other hand, systems help you continue your progress instead of simply achieving it. Basically, this means that the journey is more important than the destination itself.

Here are some quick tips you can try to set up a walking routine for yourself:

Get a Pedometer: Invest in an accurate pedometer or fitness tracker. Apps like Google Fit and Apple Health can help you monitor your activity levels and provide motivation. Try walking for at least 30 minutes every day or squeeze in short, frequent walks if you don’t have a pedometer.

Track Your Baseline: For the first week, track your normal daily steps without changing your routine. Calculate your average daily steps by adding the total steps for the week and dividing by seven.

Set Gradual Goals: Gradually increase your daily steps by 10-20% each week. For example, if your baseline is 5,000 steps, aim for 5,500 to 6,000 steps the next week.

Speed: For weight loss, experts recommend a quicker pace of 5.6 to 7.2 kilometres per hour for at least 30 minutes. Serious enthusiasts can aim for speeds of 6.4 to 8 kilometres per hour or faster.

Add Steps Throughout Your Day: Opt for the stairs over elevators. Get off the bus or train one stop early. Walk to the nearby market instead of driving.

Add Formal Exercise: To reach your goal, add a 20-30-minute walk in the morning or evening. This can be outdoors or on a treadmill.

Monitor and Adjust: Continue to track your steps and adjust your goals. You may reach 10,000 steps in three weeks. Or maybe, you need to continue increasing your steps by 10-20% each week until you build the habit. No matter what, keep going.

Stay Consistent: Track your steps daily and make small, manageable changes to your routine to increase your activity level.

4 tips to maximise the benefits of walking 10,000 steps

Here are some things you can do to maximise the benefits of walking 10,000 steps every day.

1. Walk in all weathers

Don’t let the weather spoil your walking plans. In summer, walk early in the morning or late in the evening to avoid the heat. During monsoon, walk around indoor spaces like malls, the clubhouse, or your home.

You can also invest in a treadmill or follow a YouTube walking workout at home. In winter, dress in layers and warm up well before walking to prevent muscle stiffness.

Not sure how to start an indoor walk workout? Check out this YouTube video to take the first step towards fitness:

How to do a 10-minute walking workout at home:

2. Walk safely

Always try to walk on designated footpaths and cross streets safely. Observe your surroundings and avoid walking in isolated areas, especially after dark. Many cities have common gardens and parks where you can enjoy walking without worrying about safety.

Are you planning a hike/trek to cover your 10,000 steps a day regimen? Don't forget to follow the checklist of essential items you must bring to the hike.

Wear reflective clothing if you are walking in low-light conditions. Carry a small flashlight or use a headlamp if you are walking at night.

3. Follow A healthy diet

Fitness is 80% diet and 20% exercise.

Boost your walking routine with a balanced diet of whole grains, lentils, vegetables, and fruits. Say no to processed foods and sugary snacks. You can enjoy the traditional and nutritious dal, roti, sabzi, and buttermilk. Add turmeric, ginger, and other herbs to your meals, as they have anti-inflammatory properties.

Switch to lemon and honey drinks to reduce your calorie intake from sugary beverages.

Here are some healthy and delicious recipes for Indian meals that will keep you fit and fine:

• Indian Recipes for Weight Loss by Kabita’s Kitchen
• Healthy Recipes by Tarla Dalal
• Healthy Recipes by Your Food Lab

4. Combine your walks with yoga

Walking and yoga are powerful tools for improving health, and they work even better together. BMJ, in a recent report^[4], revealed that combining yoga with walking helped clinically depressed people (along with medications).

Start your routine with a brisk 10-minute walk to get your heart pumping and warm your muscles. After your walk, try yoga poses like sun salutations, warrior poses, and downward-facing dog pose. Remember to focus on mindful breathing. You can also add these yoga poses to enhance your walking form.

How to do Sun Salutations (Surya Namaskar):

5 different Warrior Poses (Virabhadrasana) you can try:

How to do Downward-facing Dog Pose (Adho Mukha Svanasana) the right way:

Overcoming common barriers to walking 10,000 steps

Starting a new activity can be challenging, and walking is no exception. Let’s address some common barriers to walking with practical tips on how to overcome them:

1. Time constraints

Contrary to popular belief, not everyone has the same kind of 24 hours. You can only make time for walking if you prioritise it.

2. Battling boredom

Monotony is among the biggest barriers to any activity. A change in routine is what keeps things interesting.

3. Physical limitations

If you have health conditions, start slow. Listen to your body and consult a doctor if needed.

4. Limited visibility and poor lighting

If your schedule allows only nighttime walks, lack of proper lighting can interfere with visibility and increase the risk of stepping into a ditch or slipping on a puddle (or a fruit peel).

5. Difficulty finding suitable walking paths

We are in India. We know how tough it is to find smooth, clear roads to walk on. But, it is not impossible.

Community programs for walkers

Unlike expensive gym memberships, walking is an easy and doable exercise that benefits everyone. All you need is a good pair of shoes and comfortable clothes.

Community support in exercise is powerful. A Discovery Channel documentary recorded Indian paratroopers training for the 100 km run. It showed that those who ran solo tired quickly, while those who stayed with their teams completed the run successfully. Even with a slow pace.

Walking with a group can provide motivation and accountability. So, the activity feels less like a chore and more like a social event.

Local initiatives

A healthy nation is the result of its healthy people. The 'Fit India Movement' is one such progressive initiative by the Hon. Prime Minister Narendra Modi, to promote a physically active lifestyle.

The movement also promotes participation in walkathons and cyclothons. Moreover, it motivates people to use facilities made for sports at schools and community centres.

Walk, cycle, do yoga – anything for an hour a day.

Additionally, cities like Hyderabad and Dehradun are creating pedestrian-friendly zones to make walking safer and more enjoyable.

Conclusion

Walking every day offers a host of benefits. Combined with a healthy diet, it can lead to weight loss, improved heart health, better muscle endurance, and enhanced immunity. To get the most out of this activity, it's important to stay consistent and committed.

Whether it's 10,000 steps or any number that suits you, add intention to your walks by moving at a slightly faster pace than usual. Find joy in being active without worrying about specific targets.

Preparing the right way for any task is a battle half won. Use a fitness tracker or pedometer, or simply commit to a 30-minute walk. Find a walking buddy, make it fun with music, or join a community. Focus on how great you’ll feel after a walk—both physically and mentally. Reward yourself for hitting your walking goals with something you enjoy (just skip the binge-eating!).

You will not find a simpler, cost-effective, and environmentally friendly way to stay active and boost your mental health. Start now.