What Happens to Your Body When You Walk 10,000 Steps Per Day
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Reviewed by John Honerkamp
Walking is a popular and accessible form of exercise that offers numerous health benefits, but you may wonder what the potential impact is on the body when striving for the 10,000 steps goal. Walking can be considered the most basic human movement; after all, it's how we move from one place to another, and before animal or mechanized transport, it was the only method of travel.
Although humans tend to walk a lot less now than in ancestral times, the activity is still one that many people can easily perform. And it provides a wealth of health benefits for both the mind and body. But it is possible to get too much of a good thing.
Below we delve into the physiological changes that occur with consistent walking, highlight the associated benefits, and discuss potential risks or considerations to keep in mind.
The Significance of 10,000 Steps
Most people have heard that walking 10,000 steps per day is the ultimate goal for general health, but few may know where that number comes from or whether it applies to them. The original 10,000 steps a day recommendation was not based on any studies but was actually part of a Japanese advertising campaign in 1965 designed to sell pedometers.
Since then, several studies have aimed to prove whether 10,000 steps (or approximately 4 to 5 miles) is the ideal goal for health and fitness. Overall results have been mixed, which demonstrates that there is no one-size-fits-all recommendation, and each person's needs are unique.
Related: How Many Steps Should You Aim for Each Day?
Benefits of Walking 10,000 Steps per Day
Research shows that walking, especially brisk walking, can improve cardiorespiratory fitness, muscular strength, and body composition. Walking also supports optimal mental health by reducing stress and boosting overall mood. Here's more on these benefits.
Cardiovascular Benefits
Cardiovascular training improves your heart and lung health, which lowers your risks of several diseases and all-cause mortality. Walking is a form of cardiovascular training that improves how your body uses oxygen. With consistent walking, you will notice the effort seems easier, and you can go for longer periods of time or at a higher intensity without feeling as winded.
Walking, especially at a brisk pace, can reduce risks of cardiovascular disease, help you achieve and maintain a healthy weight, and reduces systolic and diastolic blood pressure, according to research. As your aerobic capacity improves, your body uses oxygen more efficiently, which means your heart remains strong and your arteries stay clear.
Related: Walking for Weight Loss
Impact on Mental Wellbeing
Daily walking can lead to a more positive mood and boost overall mental health. For people with depression, anxiety, and stress, walking is an excellent way to support healing, along with advice and treatment from a medical professional.
Walking has been shown to help reduce symptoms of depression with outdoor walking, especially in green or blue spaces, providing an even greater impact. Moreover, increasing your exposure to sunlight can help ease depression in many people, including those with Seasonal Affective Disorder (SAD).
Walking each day lowers stress and anxiety levels, and the benefits extend past the time you are actively walking. Generally, being active relieves symptoms of anxiety, and combining that with time spent in nature creates a powerful effect. Research published in the International Journal of Psychophysiology reveals walking for just a quarter-mile stroll at any pace in nature provides impactful benefits for mental health, including lower stress and anxiety levels and improved psychological state when compared to indoor exercise.
Strengthening Muscles and Bones
Walking can contribute to muscle strengthening, particularly in the lower body and core muscles, if you are new to exercise. While resistance training is necessary to see continued improvement, those new to physical activity can see some moderate strength gains.
Weight-bearing exercises like walking may improve bone health and have the potential to increase bone density when done at a brisk pace consistently over time when compared to being sedentary. It's worth noting, though, that greater bone strengthening can be gained from participating in resistance training and consuming a diet high in vitamins, minerals, and protein.
Risks and Considerations
There are potential risks and considerations associated with walking 10,000 steps per day, such as overuse injuries, joint strain, and foot problems. These potential issues will depend on your current fitness level and whether you have existing injuries or health conditions.
You can limit the likelihood of encountering these risks by wearing proper footwear, warming up at a slower pace for more brisk walking, and listening to your body to prevent injuries. It's also wise to keep progression small, only adding about 10% more work to your current walking routine each week in the form of distance, time, or intensity.
Of course, properly hydrating yourself, fueling your body with nutrient-rich foods, and getting adequate sleep will all help you avoid overdoing it and will support recovery. Taking rest days from walking is not necessary, but you may wish to keep steps lower on some days if you are feeling overworked.
Tailoring the 10,000 Steps Goal
While 10,000 steps (approximately 5 miles) is an excellent goal for many people, it's not the only amount of steps that can provide health benefits and may not be the optimal goal for everyone. For instance, the number of steps that may be best for you can change daily, weekly, monthly, and so on, and is based on a number of factors such as:
Fitness level
Age
Weight
Personal goals
Overall physical activity habits
People newer to exercise may be better off sticking to a lower number of steps, while those who perform shorter bursts of higher-intensity activity may require fewer. Simply focusing on progressing over time is a wise choice if you fall short of your 10,000-step goal. Aim to add 1,000 steps to your daily total each week and continue increasing as you see fit.
Additionally, many factors affect how intense your walking session is, your heart rate, and how many calories it burns. However, if choosing and sticking to a particular step count is helpful for you to form a walking habit, then there is certainly nothing wrong with aiming for 10,000.
Factors Impacting Intensity of Steps
Body weight
Pushing a stroller or carrying a bag
Related: How to Beat Boredom When Walking
Strategies for Incorporating Walking Into Your Lifestyle
If you want to reach your 10,000 steps a day goal but aren't sure how to make it all fit into your schedule, there are some strategies that may boost your overall step count without needing to dedicate a large portion of time to a single long walk (although, that's perfectly acceptable).
Schedule dedicated walking breaks during sedentary stretches
Use activity trackers and set an hourly step goal
Find motivation through walking groups or challenges
Involve your family in post-dinner walks
Walk to complete close-by errands
Incorporate a planned beginner walking routine
Choose active meet-ups and dates with friends and loved ones
Related: How to Start a New Walking Program for Beginners
Walking is beneficial for your physical and mental health and is an easily accessible activity for most people. Remember the importance of balance, individualization, and listening to your body. Embrace walking as a valuable form of exercise but also be mindful of your own physical limitations and seek professional advice when needed.
Any increase in daily steps, regardless of reaching the 10,000 steps goal, can positively impact your overall health and well-being. Striving to do a little better over time is much more impactful than pushing too hard and burning out.
