You’ve probably heard the buzz about hitting that 10,000-step mark daily, right? It’s a common benchmark health goal that’s worked its way into many wellness programs. Why 10,000 steps? Well, it’s roughly the equivalent of walking about 5 miles. There’s a reason doctors, nutritionists, and health professionals alike preach this recommendation. Scientific evidence shows that walking 10,000 steps a day can result in a number of health benefits. It’s simple yet effective, making it the perfect daily target for staying active and improving your health. So, let’s break down benefits of walking 10,000 steps a day and how to integrate it into your regular routine.
Health Benefits of Walking 10,000 Steps a Day
You’ll be surprised by the profound impact that just walking can have on your health. Let’s break down the top five.
- Improves Cardiovascular Health: Regular walking is one of the best ways to reduce the risk of heart disease. This is because walking lowers blood pressure and improves circulation.
- Boosts Mental Health: It’s no surprise that physical activity releases endorphins, and in turn, improves your mood. Well, you don’t have to partake in vigorous exercise to reap those same benefits. Walking also releases endorphins, aiding in reducing symptoms of depression, anxiety, and stress. If you ever feel yourself getting stressed or overwhelmed, get outside and take a walk. You won’t believe how much better you feel after!
- Supports Weight Management: Unfortunately, sitting for long periods of time and being sedentary are commonplace these days, which is why the rates of obesity are on the rise. Regular walking is a gentle yet effective way to counteract this. By integrating 10,000 steps a day into your daily routine, you will burn more calories and kickstart your metabolism. On average, just one hour of moderate-paced walking burns around 300 calories. It’s an easy way to burn calories and maintain or lose weight without intense workouts.
- Enhances Joint Health: Walking is a great way to help maintain joint flexibility and reduce stiffness, especially in the knees and hips. This is because walking increases the circulation of synovial fluid around the joints, which helps keep them lubricated.
- Increases Longevity: Numerous studies have found time and time again that regular walking reduces the risks of chronic diseases, such as diabetes, obesity, heart disease, and certain types of cancer. So, by increasing your step count, you may also improve your life expectancy.
How to Track Your Steps
Tracking your steps is easier than ever with your iPhone’s Health App. You can access this feature by opening the Health app, tapping ‘Browse,’ and then tapping ‘Activity.’ From there, you will see ‘Steps.’ Tap on that, and it will show you all of the steps data it has gathered from your phone’s motion sensors. It will also show you trends in your step count, such as your average daily step count over a period of weeks or months.
Top Apps for Step Tracking
Aside from the iPhone’s Health app, there are other apps out there that can enhance your step-tracking experience by providing additional features. Let’s take a look at three of the most popular.
- Pacer: Known for its simplicity and user-friendly interface. It’s a great way to track steps, set fitness goals, join group challenges, and track your weight.
- MyFitnessPal: While primarily known for its comprehensive food diary features, MyFitnessPal is also great for physical activity tracking. It syncs with various step counters and fitness devices, giving you a more detailed view of calories in vs. calories out.
- Fitbit App (without Fitbit device): You don’t need a Fitbit to use this app–it tracks your steps using your phone’s sensors. It can also monitor your sleep patterns and record exercise sessions.
Motivation Tips for Reaching 10,000 Steps a Day
Staying motivated to reach your daily step count can be challenging, especially at first. Here are a few tips to keep you moving:
- Set Reminders: Make good use of your phone or smartwatch by setting reminders to stand up and walk around at various times throughout the day.
- Step Challenges: Most of the tracking apps we broke down earlier have advanced features where you can set personal challenges, as well as join challenges with community members and friends. This is an incredible way to make walking more fun and competitive.
- Break Down Your Goal: The thought of 10,000 steps may seem daunting, but if you split this up into smaller chunks throughout the day, it feels much more attainable. For instance, try aiming for 2,000 steps every few hours.
