The Health Benefits of Walking 10,000 Steps a Day
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Walking is one of the most innate human activities. Before cars, before the Metro, before horses, or any other form of transportation—humans walked. In many places around the world, walking is still a primary mode of transportation.
Yet Americans, as a whole, are unnaturally sedentary.
The health community typically recommends that people walk about 10,000 steps per day for general health & well-being.
Anything below 5,000 steps per day is considered sedentary.
It’s not that walking is impossible in a modern world; similarly industrialized countries clock in at 9,695 (Australia), 9,650 (Switzerland), and 7,168 (Japan). But here in the U.S., we tend to have some lifestyle patterns (and perhaps some urban planning challenges) that hinder us from as much daily walking.
So, that means we need to make a special effort to ensure we’re getting enough of this simple human activity—walking—in our daily life.
How far is 10,000 steps?
The recommended distance we should be walking each day (10,000 steps) is equivalent to about five miles.
Adding a five-mile walk into your schedule each day may seem like a significant commitment, but keep in mind that the steps are cumulative—every step you take throughout the day counts, whether or not they’re all at the same time.
It’s actually healthier to break up your steps throughout the day rather than getting them all at once. The human body isn’t designed to sit still for hours at a time, and it’s good for your circulation, joints, muscles and mental clarity to get up and move around as often as you can.
However, many people who work office jobs find that we need to deliberately “take a walk” in order to meet the 10,000 step guideline.
The health benefits of walking
Walking 10,000 steps most days of the week has a wide range of physical and mental health benefits:
Burns body fat
Strengthens legs, hips and core muscles
Increases energy, reduces fatigue
Promotes intestinal regularity
Strengthens the heart and increases circulation
Reduces stiffness in joints and improves posture and flexibility
Improves mental alertness, memory, creativity and problem solving
Elevates mood and helps relieve stress
Helps relieve sleep apnea and insomnia
How to track your steps
The easiest way to measure the amount of walking you get each day is with a fitness tracker like a Fitbit, Apple Watch or Garmin.
Most smartphones also have accurate pedometer technology, though you’ll just have to keep your phone with you whenever you move. 😁
OUr favorite fitness trackers for tracking your activity:
How to get 10,000 steps a day
If you’re looking for more ways to get your daily 10,000 steps, try these strategies to build more walking into your daily life:
How to get more steps at work
Park at the edge of the parking lot rather than taking the closest spot.
Get off public transit one stop early and walk the rest of the way.
Take the stairs instead of the elevator.
Use the restroom, water fountain, break room, etc. that is farthest from your workspace.
Take small breaks from work throughout the day to get up and walk around your office, building or block.
Take a brief walk on your lunch break. (Bring comfy shoes to work if needed—we love our Allbirds!)
Walk to your coworker’s desk instead of calling/emailing them.
If possible, turn some of your work meetings into “walk & talks.”
Form a workplace walking group and meet to walk together during lunch or a break.
Get a treadmill desk and walk while you work.
Walking to a meeting? Leave a few minutes early and take the long way.
How to get more steps at home
Have a phone call scheduled with a far-away friend? Take a walk while you talk.
Invite a friend or family member to take a walk with you as a way to spend quality time together.
Take a leisurely after-dinner walk around your neighborhood (this helps aid digestion too!).
Visit a local park and explore the trails.
Take a historic landmark walking tour.
Take your dog for a walk (or a longer walk than usual!).
Walk around a neighborhood that you’d love to live in.
Sign up for a charity walk to raise money for a cause you care about.
Hide the TV remote and get up to change the channels.
When watching TV, walk around the house during commercial breaks.
Take extra trips when unloading groceries from the car or carrying laundry to the bedroom, rather than loading up as much as you can at once.
How to get more steps out & about
When possible, walk to stores, restaurants or friends’ homes instead of driving.
Park at the edge of the parking lot rather than taking the closest spot.
Avoid drive-thrus; get out and go into the bank or restaurant.
Return the shopping cart all the way to the store when done shopping.
Take public transit instead of driving.
Get off public transit one stop early and walk the rest of the way.
When waiting at the airport, walk around the terminal instead of waiting at your gate.
Early for an appointment? Walk around the block instead of sitting in the waiting room.
“The journey of a thousand miles begins with a single step.”
Create a fun & functional fitness plan!
Get our printable & fillable guide to planning a fitness plan that meets your goals, works with your schedule, and (most importantly!) that you actually enjoy:
FOUR WELLNESS TIP
Track your daily steps & aim to log 10,000 steps at least four days this week.
