The internet’s latest fitness trend could be your secret weapon to help shed extra pounds, improve your mental health, and even get better sleep. Thankfully, it doesn’t involve bench pressing a person or getting tangled up in a foldable contraption – all you have to do is walk.
That’s right—walking is all the rave in the fitness world right now. However, this isn’t just any kind of stroll; people are striving to reach an impressive goal of 10,000 steps each day. According to the National Institutes of Health, the average American gets 4,000 to 5,000 steps a day, with inactive people averaging about 2,000 steps or less, daily. Though 10,000 steps may seem unattainable, reports show that even a modest increase in steps can significantly lower a person’s mortality rate.
What Is Its Origin?
As with all great things, the concept of walking 10,000 steps originated in Japan during the 1960s. The idea was reportedly born as a part of a marketing strategy for the manpo-kei, a pedometer worn around the waist, which translates to “10,000 steps meter” in Japanese. Coincidentally, the initiative coincided with the 1964 Tokyo Olympics and was spearheaded by Dr. Yoshiro Hatano. His research indicated that the average Japanese person was taking between 3,500 and 5,000 steps daily, and he proposed that increasing it to 10,000 steps could dramatically reduce the risk of heart disease.
How Does It Work
One of the best things about this trend is its accessibility. As most would say, walking is the “poor man’s exercise,” so you definitely don’t need any special equipment to get the job done.
Walking 10,000 steps a day is equivalent to walking five miles, which takes a little over an hour and a half to complete. You don’t necessarily have to do the 10,000 steps at once, as most people take a 30-40 minute stroll in the morning and another in the evening, while also accumulating additional steps partaking in their daily routine. Depending on your weight and workout, walking 10,000 steps daily typically burns 2000 to 3500 calories each week. Tracking your steps has been made easier with smart devices such as an Apple Watch, Fitbit, and even your cell phone.
The Benefits
Walking 10,000 steps a day offers so much more than just a physical transformation, especially when you take those steps outside. Increasing your daily steps can lead to a boost to your mental health. Studies have shown spending time performing physical activities outdoors can improve a person’s psychological well-being. Plus, those lovely endorphins released during your walk can help ease feelings of depression and anxiety, making a real difference in your mood. Although most exercises can provide these benefits, walking is simple, efficient, and accessible.
Another positive perk of getting your steps in is better quality sleep. Daily physical activity, such as walking can assist in regulating your sleep patterns. So if you find yourself always doom scrolling through your phone at night, try opting for a brisk walk instead. It’s an easy change that can make a huge difference in how well you sleep at night. According to Harvard, exposure to light at night messes with your body’s internal clock, also known as the circadian rhythm. Blue light from screens is especially harmful because it reduces melatonin production, making it harder to doze off. So, instead of reaching for your phone before bed, grab your sneakers and go for a walk. Your body (and mind) will thank you.