Get on your feet. Walking the recommended 10,000 steps a day boosts overall health without too much burden on your already crowded calendar.
Move closer to a healthy weight
Eat less, move more is the age-old formula for weight loss – walking is an easy way to achieve that goal. A 2017 study published by the National Institutes of Health demonstrated once again that physical activity is important for healthy weight. Overweight adults in the study walked 10,000 steps a day at a moderate pace and realized modest weight loss at the end of 12 weeks. Aiming for that 10,000-step mark is a good way to ward off weight gain and even lose a few pounds.
The simple act of walking can help to ease anxiety. Try it, rather than a trip to the candy machine, the next time you feel anxious. Just 10 minutes has been shown to promote feelings of well-being. Notice your breath and the pressure of your feet on the ground as you walk.
Stabilize blood sugar
Regular physical activity, such as walking 10,000 steps a day, leads to lower glucose and insulin response after a meal. This is important for managing or reducing the risk of diabetes.
Reduce the risk of heart disease
Bodies are designed to move, and the consequence of not moving them enough often come in the form of poor health outcomes. When you walk more, say 10,000 steps rather than the typical average of 3,000 to 4,000, you are effectively improving your cardiovascular health. That means less risk of heart attack, stroke and high blood pressure.
Walking doesn’t just boost your heart health; it is also good for toning your whole body. Your legs and glutes get a good workout and if you pump your arms as you walk, they also benefit.
The simple act of walking improves clarity for better cognitive performance, boosts mood and your overall feelings of well-being and even reduces stress. If you are looking for strategies to improve your body and mind, walking is the ticket.
Walking is easy to do and good for you, too. Not only do you get the benefits of weight management and better cardiovascular health, you’ll also sleep better and feel less stressed. To get started carry your phone along when you can, or invest in a pedometer or Fitbit. Aim to add more steps to your daily total each week until you reach 10,000 daily. Keep a journal or enlist a buddy for extra accountability. There isn’t a magic bullet for good health and healthy weight but walking is a pretty good step in the right direction.