Did you know that walking is one of the best forms of exercise you can do, even though it is the most natural human movement?
Believe it or not, a large amount of your fitness goals can be obtained just by making sure you are doing enough walking each day!
The more walking you can do the better, but reaching 10,000 or more steps per day is an awesome goal that you can reach!
Read below to see some of the more unique benefits of walking 10,000 steps each day!
Walking 10,000 steps or More Daily Reduces Blood Pressure
Chronically elevated blood pressure is highly associated with increased risk of stroke, coronary heart disease, and heart failure.
Also, cardiovascular mortality and morbidity rates tend to increase with an increase in blood pressure. The aim of treating hypertension is to reduce morbidity and mortality, and lower the blood pressure.
One of the most effective, non-pharmacological, treatments for hypertensive patients is physical activity.
Did you know that walking 10,000 steps per day consumes about 2,000 Kcal energy per week?
This simple fact shows that walking each day is suitable for the prevention of obesity, diabetes, hypertension, and other related diseases!
In fact, some researchers have reported that the relative risk of death as a result of all causes was one-quarter to one-third lower among subjects who expend 2,000 or more Kcal weekly, when compared to subjects who are less active.
Furthermore, a study published in the US National Library of Medicine investigated the effects of walking 10,000 steps per day or more on blood pressure and cardiac autonomic nerve activity in mild essential hypertensive patients, finding even further proof that walking 10,000 steps per day is a magic number for great health benefits.
During the study, the subjects were advised to walk 10,000 steps per day or more, however, they were not advised on the exercise intensity, walking speed, or duration.
The results of the study revealed that walking 10,000 steps per day or more, regardless of the intensity or the duration of the exercise, is effective in increasing exercise capacity, lowering blood pressure, and reducing sympathetic nerve activity in hypertensive patients.
This is an awesome study showing the benefits of high-volume walking, which you can easily take advantage!
Walking 10,000 Steps Per Day Increases your Lifespan
As we see above, walking is excellent for many common health problems that people have. Along with this, walking 10,000 steps per day may help to slow down the aging process!
Walking provides great health benefits no matter what age you get started, and according to the results of a research study presented at the European Society of Cardiology (ESC) Congress, People who engaged in daily moderate exercises like jogging or brisk walk, strength training and high-intensity interval training experienced anti-aging benefits that could really add extra three to seven years to their life!
A total of 69 people between the ages of 30 and 60 years who did not engage in regular exercise were tested during a study that took place at Saarland University in Germany.
Their blood was tested during a period of six months of regular aerobic exercise and it was observed that an anti-aging process was triggered from exercise which helped to repair old DNA!
The researchers concluded that recommending a 20-minute daily walk in order to reap these benefits is the easiest obtainable solution, and it is something we all should be taking advantage of!
One of the greatest benefits of walking 10,000 steps per day, and one of the reasons why it is so beneficial, is because whenever you’re walking; you can’t be sitting at the same time!
In fact, prolonged sitting for eight hours or more daily is associated with a 90 percent increased risk of type II diabetes, an increased risk of cancer, and an increased risk of heart disease and all-cause mortality.
In a study published in the Annals of Internal Medicine in 2015, researchers conducted a study to quantify the association between sedentary time and hospitalizations, cardiovascular disease, all-cause mortality, cancer, and diabetes in adults independent of physical activity.
The study concluded that prolonged sedentary time was independently associated with deleterious health outcomes, regardless of physical activity.
Other Health Benefits of Walking 10,000 steps per Day
The results of one study revealed that walking to do your daily activities each day for two miles or more can reduce your chances of hospitalization due to severe case of chronic obstructive pulmonary disease (COPD) by half!
Also, daily walking was proven to reduce the risk of stroke in men who are over the age of 60 years.
Walking for one hour or more could reduce the risk of stroke for a man by as much as one-third, irrespective of how brisk the pace was.
When you walk to do each of your daily activities, it provides great health benefits because walking triggers your body to release natural painkilling endorphins, and people’s mood tends to get better the more they walk during the day.
There are other health benefits you can derive from walking 10,000 steps per day, take a look at some of them below:
- Walking helps to improve blood lipid profile
- By walking 10,000 steps per day, you will be able to reduce your risk of osteoporosis
- Walking helps to reduce your risk of non-insulin dependent (type II) diabetes
- Walking to do your daily tasks helps to reduce your risk of breast and colon cancer.
Walking 10,000 steps or more each day may seem like a daunting task, but it really isn’t! You can start at around 3 or 4,000 steps, and work your way up day by day!
Adding in this amount of physical activity each day has been proven numerous times to be the best way to increase your overall health.
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