How Walking 10,000 Steps a Day Can Improve Your Health

We all lead very busy lives, and surprisingly, it leaves us with very little time to focus on our health. While there are many forms of exercise - from yoga to gym workouts, many of us don’t find the time to do it. Then, one day, we all are introduced to the fitness fad called 10,000 steps daily. But is this habit that requires no expensive equipment, no rigorous training and no gym memberships really that effective?

Let us discuss the benefits of hitting that golden goal: 10,000 steps a day.

Walking benefits both our physical and mental health. Here is how:

1. Improved cardiovascular health

Research suggests that walking 10,000 steps daily can significantly reduce the risk of cardiac disease. Consistent walking helps improve blood circulation, lower blood pressure and reduce cholesterol levels, all of which make your heart healthier. Walking is a form of cardiovascular training; regular walking makes your cardiovascular system more effective. It also helps improve the strength and flexibility of blood vessels, leading to overall cardiovascular wellness.

2. Boosts lung capacity

Regular walking helps strengthen the respiratory muscles, increase lung capacity and improve overall lung function. Increased lung capacity leads to enhanced endurance during physical activities and promotes overall well-being.

3. Helps in weight management

When you regularly walk 10,000 steps daily, you burn a significant number of calories. This will help promote weight loss and maintain healthy weight. Brisk walking may not be as vigorous as high-intensity workouts, but it is an effective way to increase your daily calorie expenditure, aiding in weight loss. Walking also boosts your metabolism, reducing the risk of obesity and related conditions like type 2 diabetes.

4. Boosts immunity

A strong immune system helps our body fight infections and diseases, and walking regularly is one of the best ways to strengthen immunity and support overall health. People who walk daily have less risk of catching a cold compared to those who walk less.

5. Strengthens muscles and bones

If you don’t walk or move enough, your muscles, ligaments and tendons can become stiff and weak in certain areas, reducing your mobility. Regular physical activity like walking is extremely important to strengthen muscles and bones in the legs, keep tissues healthy, improve mobility in the joints, and help prevent osteoporosis.

6. Improved mental health

Any form of physical activity, including walking, releases endorphins or feel-good hormones. Endorphins are natural mood-lifters which can help reduce depression, stress and anxiety. Walking can ease symptoms of anxiety and depression, and if you walk 10,000 steps every day, it can further improve mental health. Walking has also been linked to improved focus, concentration and memory.

7. Helps improve sleep quality

Good sleep keeps you energised and active and helps reduce stress and anxiety. If you are suffering from insomnia, regularly walking 10,000 steps daily can help regulate sleep patterns and improve sleep quality. 

8. Reduced risk of diabetes

If you are at risk of developing type 2 diabetes due to family history, there is a simple and effective way to reduce the risk – walking. If you consistently walk 10,000 steps a day, it can significantly reduce the risk of diabetes. Improved insulin sensitivity, lower blood sugar levels and a healthy weight are all results of consistent walking, which, in turn, helps in preventing diabetes.

Depending on your step length and height, 10,000 steps can be around eight kilometres or five miles. If you are doing it in one go, it will take around 1 hour and 40 minutes.

Regularly walking 10,000 steps a day has numerous health benefits. The best time to walk depends on your schedule and convenience. Most people prefer morning walks, as they help keep them energised throughout the day. However, if your schedule doesn’t allow morning walks, you can do them at any time of the day. Just make sure you are consistent. Again, if 10,000 steps are too many to start with, begin with an average of 5,000 steps and gradually increase it.

Having health insurance plans is equally beneficial for financial security against medical emergencies. Based on your family size and medical needs, you can opt for individual health insurance plans for a family or a family floater plan that covers the entire family under one plan.