Do You Really Need to Take 10,000 Steps a Day? - Shannon Odell
Shannon Odell
Walking can greatly improve your health, even with just a modest increase in daily steps. While 10,000 steps is often seen as the goal, any additional walking can provide benefits like better mood and stronger bones. Making neighborhoods more walkable can help encourage people to walk more and enjoy these health perks.
13 Jan 2025
So, what exactly happens to your body when you increase your daily step count? A single afternoon stroll can improve your mood
and ease symptoms of anxiety and depression. Walking, especially at a brisk pace, is thought to trigger the release of pain-relieving endorphins and curb the release of the stress hormone cortisol. Within weeks of adding more steps to your routine, your body adapts. While it may seem simple, walking requires the coordination and effort of many muscles in your legs, torso, and back. To keep up with the increase in energy demand,
the vessels around these muscles are remodeled to deliver more oxygen. At the same time, your heart becomes more efficient at pumping blood. In a few months, these changes can lower your blood pressure and reduce your risk of heart attack and stroke. Carrying the weight of your body as you walk places stress on the bones. But this stress actually makes the bones stronger, as it stimulates the absorption of calcium and minerals. That's why years of consistent walking can help retain bone density,
which usually declines with age. Building a lifelong walking habit comes with many other benefits, from aiding in weight management to reducing your risk for type 2 diabetes, numerous cancers, and dementia. Simply put, walking is exercise