Walking is a great way to get exercise and promote well-being. Walking doesn’t require a pricey gym membership, special equipment, or any special skills. Walking each day has been shown in many studies to be beneficial to both physical and mental health. Here are some reasons to step it up and start walking.
Walking 10,000 Steps a Day Can Help You:
- Lose Weight – walking 10,000 steps a day can help you burn calories which can improve your ability to burn fat.
- Improve Your Sleep – There is evidence that even moderate amounts of exercise can help you to fall asleep more quickly and improves the quality of sleep.
- Increase Your Energy Level – Exercise can increase the level of nutrients and oxygen that circulates inside your body. This allows your body to function better and gives you a feeling of improved energy.
- Lower Your Blood Pressure and Cholesterol – research has shown that 30 minutes of exercise 3 times a week can help reduce blood pressure, and lower cholesterol.
- Reduce Stress – According to the Mayo Clinic, “exercise in almost any form can act as a stress reliever.”
- Build Stronger Bones and Muscles – Walking at a brisk pace can help build and maintain muscle mass and bone strength.
- Improve Your Mood – exercise can boost your good feeling endorphins and distract you from negative thoughts and worries.
- Reduce Your Risk of Heart Disease and Cancer – According to a study published in JAMA Neurology found evidence that walking 10,000 steps a day may be associated with a reduced risk of death from cardiovascular diseases like heart failure and stroke, 13 types of cancer, and dementia.
The U.S. Surgeon General recommends a minimum of 30 minutes of moderate physical activity, such as walking, on 5 or more days a week (150 minutes per week) or 10,000 steps daily to improve health and reduce risks.
For some people, 10,000 steps may be too few for maintaining their fitness goals, and for others, it may seem like a lot. As with any exercise program, you should talk to your family doctor before you begin and discuss what pace might be right for you.
Whether your goal is 30 minutes of activity or 10,000 steps a day, the most important thing is to step it up and get moving!
If you’re considering incorporating walking into your daily routine, and have some concerns or questions, contact your family physician at River Bend Medical Associates. As part of your healthcare team, we are here to provide you with the best care in all aspects of your primary care, including helping you to meet your healthy lifestyle goals. For more information on our medical practice, or to make an appointment contact River Bend Medical Associates, or call 916-392-4000.
