Is 10K Steps Still the Gold Standard? Fitness Myths Busted!

10,000 steps a day. The golden number. Or is it?

It’s the magical number that your fitness tracker nudges you toward, as well as the benchmark that so many women strive for in their daily routines. 

However, where did that figure begin from, and more significantly, is it the most accurate indicator of your health?

In reality, 10,000 steps is a good target for many people, but it may not be the best for everyone. 

Things women should know before putting on their shoes and starting to track their steps. To see significant health benefits, you don’t need to reach that number. 

In any case, where did 10K steps per day originate?

The 10K rule started as a marketing campaign rather than in a laboratory. The “manpo kei,” a pedometer whose name literally means “10,000 step meter,” was developed in the 1960s by a Japanese company. Although the number was not supported by thorough research, it remained.

Why?

It’s a visible, measurable goal that encourages increased daily activity.  Its adoption by fitness trackers and health organizations improved its reputation as a standard for healthy movement.

It’s straightforward, memorable, and a modest improvement over what most people are doing now.

The benefits of adding more steps to your routine

With increased daily movement, you can see improvements in your cardiovascular health, metabolic function, mood, and even stress levels.

1. Walking every day is good for your body

To be honest, there isn’t a better way to get in your recommended daily cardio. Walking for exercise promotes a healthy serving of physical benefits; consider it a little more strenuous than your typical stroll. 

It strengthens your body, particularly your legs, protects your joints, increases your heart strength, and develops your cardiovascular capacity.

2. Improved overall health

When it comes to the benefits of walking, studies show that walking for two hours per week reduces the risk of death by 14%. 

Walking does more than just lower your risk of having a heart attack or stroke. Moderate exercise also helps prevent arthritis, relieves aches and pains, lowers blood pressure, regulates blood sugar, and improves memory.

3. Improvement in mental health

Regular walkers are less likely to experience depression and anxiety. In addition to lowering stress, some studies have found that regular exercise is as effective as medication in treating certain mental health issues.

Concentrating on the sounds of nature and the sensation of our feet on the sidewalk allows us to focus on our breathing and relax.

Walking outside or with a companion can provide additional benefits. People with a workout partner are more likely to stick to a routine, and consistency is essential for seeing results from any exercise program.

4. Better sleep and increased energy

Ads for sleep aids, teas, and pills appear to be everywhere. Walking can also help people who have trouble falling asleep, which is common.

People begin by attempting to improve their sleep quality through physical activity. “Walking or other forms of exercise are better for you in every way.”

And just 20 minutes of aerobic exercise three times per week can boost your energy levels by as much as a cup of coffee.

5. Health of the digestive system

Another advantage of regular walking is better digestive health. One of the best ways to relieve constipation and speed up digestion is to exercise. 

Walking can lessen bloating and gas in addition to increasing regularity. In addition to reducing stress, aerobic exercise can help with IBS symptoms and other disorders where the hormone cortisol is released.

Conclusion

It’s beneficial to have a primary care physician who is aware of your medical history and wellness objectives to stay safe and healthy.