"A year ago, I decided to simplify my fitness routine. I was burned out from continuously changing my workouts to accommodate ever-evolving fitness trends. Instead of spending so much time and money exercising how social media told me I should, I wanted to create a lasting movement ritual that seamlessly fit into my day and improved my health. So, I started walking. Does walking 10,000 steps a day really make a difference? Read on to find out.
Why 10,000 Steps?
Last spring, it seemed as though every longevity expert I came across touted the benefits of walking. From Dan Buettner discussing the movement habits of the world’s healthiest people to Jason and Colleen Wachob chatting about the science-backed benefits of daily strolls on the MindBodyGreen podcast, experts were continually highlighting walking as an essential wellness habit we all needed more of.
But why the exact number 10,000? The idea came from a marketing campaign for an early pedometer ahead of the 1964 Tokyo Olympics. The Japanese character for 10,000 resembles a person walking, so the device was called the “Manpo-kei,” which translates to “10,000 steps meter.” Since then, science has proven that 10,000 steps is the sweet spot for multiple health benefits. For example, studies published in JAMA Neurology and JAMA Internal Medicine found that walking around 10,000 steps a day appears to be linked to a lower risk of developing dementia and cardiovascular disease.
Most of us understand the importance of exercise for health. However, many people don’t realize that an active lifestyle is as important as (if not more than) programmed workouts. In fact, many of the world’s healthiest people never go to the gym. Individuals living in The Blue Zones— regions of the world with lower rates of disease and longer life expectancy—don’t go to the gym. They move more throughout the day, strolling to coffee shops, tending their gardens, and going on evening walks with friends. These routines help them reach high daily step counts, which contributes to their overall improved health.
All this buzz about walking made me question my own exercise habits. Was I missing something from those expensive, trendy workout classes that left me tired and resenting fitness, or is it that a more sustainable approach to movement is the answer? Eager to create an exercise habit I enjoyed, I started walking.
What Happened When I Took 10,000 Steps a Day
Walking 10,000 steps a day may sound daunting at first. But with a little planning, it can be an achievable goal. Most days, I reached 10,000 steps by adding three 30-minute walks to my routine. I typically completed my first walk in the morning with my dog and a cup of coffee in hand, my second walk after lunch, and my third walk before dinner with my husband. This new routine took some getting used to, but after a few weeks, it became just as habitual as brushing my teeth. One year later, I feel healthier and happier than ever before. Below are the results I experienced from walking 10,000 steps daily for one year.
I managed my weight
In the past, I struggled to keep off excess weight. I would lose five pounds only to have it creep back on a few months later when I inevitably got tired of my exercise routine. Walking regularly helped me reach a weight I felt comfortable at and ensured I maintained that weight. Since walking was less exhausting than other workouts I was used to (like CrossFit or Bootcamp) and didn’t require any gear, it was easy to stay consistent even through holidays and vacations. Research shows that having a consistent routine is key when it comes to weight loss and weight maintenance. Opting for an exercise program that I enjoy and easily fits into my life has had a bigger impact on my health than attending intense workout classes I dreaded.
I felt a boost in my mood
Like my weight, my mood used to fluctuate. I would have good days, followed by days of extreme depression that made it hard to get out of bed. After I started walking regularly, I noticed that my good days slowly became more frequent, and my depression was less intense. I attribute much of this improved mood to more time spent walking around my neighborhood’s lakes and parks. A 2019 study found numerous mental health benefits from spending time in nature, including stress reduction, enhanced mood, better cognitive function, and creativity.
I fell asleep faster
Before I started walking 10,000 steps, I used to spend my evenings watching Netflix or scrolling social media. The blue light exposure left me alert and struggling to fall asleep. After replacing my evening screentime with a casual stroll, it was easier for me to doze off. For optimal sleep benefits, I enjoy most of my walks outside. Another 2019 study found that sunlight exposure helps regulate the body’s internal clock (circadian rhythm), improving sleep quality.
I felt less bloated
I suffer from several stomach issues that often leave me bloated and uncomfortable after eating. Walking alone didn’t solve my tummy troubles, but it did make me feel less bloated after meals. A 2021 study showed that 10-15 minutes of walking post-meal helps adults who frequently experience bloating feel less bloated. Walking can also help reduce anxiety, which is linked to several GI issues.
I built stronger relationships
Americans are dealing with a loneliness epidemic that’s negatively impacting our mental and physical health. One survey found that 61 percent of adults 18 to 25 reported feeling severe loneliness. Furthermore, a recent report from the Surgeon General found that isolation increases your risk of infectious disease, stroke, anxiety, dementia, and heart disease. While walking alone won’t improve loneliness, it does provide the perfect opportunity to connect with others. Many of my walks were spent chatting with my mom or my husband. If I didn’t have anyone to walk with, I’d call up a friend I hadn’t talked to in a while. These frequent conversations made me feel more connected to the people in my life and have fostered stronger relationships.
Is 10,000 Steps a Day Worth It?
In my opinion, it’s a resounding “yes.” Walking 10,000 steps a day for one year has positively impacted my life and changed how I approach fitness. Although I don’t frequent as many structured workout classes as I used to, I feel fitter, happier, and healthier than before starting this challenge.
Is 10,000 steps a day good enough? While I’ve lost a little muscle mass over the past year, I’ve learned that my body doesn’t respond best to long, intense workouts. So I’ve started including three 20-minute TMAC Fitness kettlebell workouts into my routine. These short strength workouts are helping me regain the muscle I’ve lost over the past year while still supporting my walking goal. TMAC Fitness founder Todd McCullough encourages everyone to reach 10,000-12,000 steps daily and include three brief strength-training sessions wherever they fit into your weekly workout schedule.
Tips to Try It Yourself
According to the Mayo Clinic, whether or not 10,000 steps a day is an appropriate goal for you depends on your fitness level and what you want to accomplish. First, find a system of tracking that works best for you. Use a fitness tracker like an Oura Ring or download an app like Steps for a free option. Determine how many steps you’re currently walking daily (the average American walks 3,000-4,000 steps a day) and use it as your baseline. Then, work up to 10,000 steps by adding 500 to 1,000 (or whatever number works with you and your schedule) extra steps daily every two weeks. If you’re already getting more than 10,000 steps daily, aim higher and set your daily step goal to 12,000. But don’t get too caught up in the numbers; the goal is to walk more, in an amount that feels good for you. And if you need some motivation to go the extra mile, try these hacks or press play on these podcast episodes.
How to Boost Your Walks to Build Muscle
Why not do walks that pull double-duty? When you up the ante on your walks with some resistance and variety, you can get everything you need in a workout all wrapped in one. For starters, you can alternate between walking at a steady pace and short, faster-paced intervals (think: for every two minutes of regular walking, throw in 20 to 30 seconds of a quicker speed). You can also mix up your walks with different elevations, like going uphill or downhill and climbing stairs. Fire up your lower body muscles with sets of lunges, squats, calf raises, or step-ups (you just need a ledge) between your steps—whether bodyweight or accompanied by some accessories like a pair of dumbbells or ankle and wrist weights (see: how to level up your hot girl walks). Or, you can take a cue from Hilary Duff and don a 12-pound weighted vest while you strut it out, instantly increasing the intensity of your walks (bonus points: people who add 10 percent of their body weight using a vest can burn significantly more calories than those not wearing any weight).
Our Favorite Items for a Daily Walk
This water-bottle holder from CALPAK can be held by your hands or worn as a crossbody bag. It’s perfect for holding a large water bottle, has a zipper enclosure for your phone, and extra storage for more.
16 colors available
If a bag is too bulky for you, opt for a running belt, which holds your essentials such as a card, keys, and your phone without any hassle. This running belt from Lululemon is made of a lightweight moisture-wicking material that hardly feels like you’re wearing anything.
2 colors available
Walking around 10,000 steps a day appears to be linked to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. It may significantly reduce your risk of 13 types of cancer while also lowering your risk of dementia by 50 percent.We can’t forget about the accessories you’ll need on a daily walk, and a hat is a no-brainer. We love hats with a quirky saying, and this “Cowboy Hat” puts a fun play on western wear, one of our fave trends at the moment.
5 colors available
If you’re putting in miles a day, you’re going to need a high quality pair of walking shoes. There’s nothing worse than blisters or sore feet at the end of the day, but with HOKA’s Clifton 9 Sneakers, it literally feels like you’re walking on a cloud. They’re so comfortable, you’re going to want to start wearing these outside of your daily walks.
6 colors available
Reapplying SPF throughout your walk is a breeze with this Sun Bum SPF 45 Face Mist. With just a spritz, this light mist acts as a refresher for your makeup and provides ample protection that actually feels good.
Lip balm with SPF in it is a game-changer for super sunny walks. You protect your skin with SPF on the daily, so why not your lips, too? This Vacation SPF Lip Balm comes in five delectable different scents, and provides moisture and protection for even the sunniest of days.
5 scents available
If you’re not sure about where to start when it comes to tracking your daily walks, opt for a Fitbit Inspire. It’s slim simple, and looks discreet on your wrist while monitoring your heart rate, steps, and sleep habits.
3 colors available
For longer walks, entertainment is a must. That’s why we’d bringing our AirPods are essential in order to listen to a podcast or Sabrina Carpenter’s “Espresso” on repeat. These AirPods are easy to navigate while staying hands-free, and hit all your bases for a distraction-free hot girl walk.
2 colors available
Ready to make your steps goal but find it difficult to input it in your schedule? Try out a walking pad. They’re easy to store, allow you to multitask while using it, all from the comfort of your own home. Don’t believe us? Check out our review here.
Michelle King, Contributing Wellness Writer
Michelle King is a midwest-based writer, content strategist, and yoga instructor. She received her BA in English from the University of Missouri and works as the Content Marketing Manager at Booyah Advertising.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.