Walking 10,000 steps a day has many health benefits. Keeping count of your steps and trying to reach the goal will walk you right into a healthier lifestyle.
Research has shown it can lead to a decrease in chronic illness like diabetes, metabolic syndromes, and heart disease, according to Michael Roizen, a physician and chief wellness officer at Cleveland Clinic. Here is what happens to the body if you walk 10,000 steps every day.
Helps boost your heart health
Partaking in this physical activity every day will help increase your stroke volume—which is how much blood the heart pumps per beat—and increase the amount of oxygenated blood sent to your muscles. “A larger stroke volume is a sign of greater aerobic capability,” says John Thyfault, Ph.D. It will become harder for you to get tired while working out.
Helps stabilize your blood sugar
Being continuously active helps the insulin in your body work more efficiently. While getting your step in, your muscles use more of the glucose in your bloodstream. People that take 10,000 steps a day are considered more physically active and can have a lower risk of type 2 diabetes or cardiovascular disease. Thyfault says, “The person who gets 10,000 steps a day will have a much lower glucose and insulin response in their blood after a meal.”
Helps lower blood pressure
Getting your daily steps can help reduce the stiffness of your vessels, allowing blood to flow more freely. It will help prevent and manage high blood pressure. According to the American Heart Association, regular exercise improves the body’s ability to take in and use oxygen. Which strengthens your heart and will pump blood with less effort, therefore lowering blood pressure.
Helps store less body fat
Your body will begin using your calories eaten differently if you stay active and take your 10,000 steps a day. Studies show when someone who exercises regularly eats, that food is used differently in the body to fuel key systems compared with an inactive person. If you don’t exercise those calories will more likely be stored as fat or in the muscle or liver.
Improves your brain’s performance
Walking 10,000 steps a day will help you improve your creativity, productivity, and concentration. Physical activity boosts the release of feel-good hormones, like endorphins, to increase the blood flow to your brain. Aerobic exercise, such as walking, may also spur new cell growth in the hippocampus, the area of the brain that regulates emotion and memory, according to a study published in The Journal of Physiology.
It strengthens your bones
Physical activity places extra stress on your bones, which helps improve their density and lowers your risk for osteoporosis later in life. Most research indicates that walking is effective at increasing bone mineral density in the femoral neck and hip area. This is an area that is subject to fracture in many people so walking can be beneficial to most individuals.
Boosts your energy levels
A benefit of reaching your 10,000 steps a day is a great way to boost your energy levels. It will help fight fatigue as it strengthens your heart and improves circulation. According to Harvard Health, it also gives your cells more energy to burn and circulate oxygen. Exercise can lead to higher brain dopamine levels which helps elevate your mood as well.