Does Every Step Count?
Will walking really help on my fitness journey? Read below to find out more on how developing a new habit like walking could change your life.
You’ve probably seen that you need to reach “a minimum of 10,000 steps a day to be healthy”, but is this true?
The answer: Not necessarily. Although walking more and being less sedentary has a definite positive impact on your fitness level and reducing health risks, the number 10,000 was originally created as a marketing gimmick! (Check out this source for more info.)
How fast should I walk?
The intensity of your walk also greatly impacts the outcome. If safe, try going for a brisk walk to raise your heart rate a little more than a leisurely stroll. This doesn’t have to mean you become out of breathe, but walking with purpose and intention can go a long way to meeting recommended activity levels. A leisurely stroll is still a great alternative to being sedentary though, so plan your walk at a realistic level for the day.
Does where you walk make a difference? Treadmill or Outside?
Absolutely, while treadmills provide many pros such as no weather interruption, less impact than concrete, ability to watch/find entertainment options, you should always consider the cons such as cost. Outside, you can also receive benefits such as vitamin D, variation in slope (downhill options), and higher mood/”green exercise” effects. But there are also safety hazards and your motivation can be greatly effected by the weather. Explore what works best for you!
Some Benefits of Walking:
Shown improvement for long-term health by substantially reducing risks for illnesses such as,
heart disease, dementia, depression and sleep apnea.
Low-risk exercise activity
Boosts Immune function
Easy on the joints (low-impact)
Shown to boost general mood & decrease anxiety
Easier to achieve, not a strenuous activity, and no equipment needed
Total Daily Energy Expenditure Increase (TDEE)
Results also include more stamina & energy for the day!
Tips on How to Start Adding More Steps to your Day:
Dedicate a specific time each day to go for a walk
Get off a bus stop 1-2 stops earlier than usual
Take the stairs! By reducing how much you use the elevator it can make a difference
Purchase a device to count the steps more accurately
Go outside for a walk & switch up the route
Get up from your desk every hour to take a quick stroll or refill your water bottle
Plan a hike with friends!
How many steps per day should I aim for?
On average, the recommendation is between 8,000 - 10,000 steps per day. But start small, and increase your goal little by little each day/week. Adding an additional 1,000 - 2,000 steps can make a difference!