What 10,000 Steps a Day Does To Your Body

Health experts recommend walking 10,000 steps a day as a great level of activity for adults.

Did you know that 10,000 steps are equal to 8 kilometers, or an hour and 40 minutes of walking, depending on your walking speed and stride length?

Seems overwhelming?

Of course, you don’t need to do all steps in one walk.

You can accumulate steps by doing your day-to-day activities.

However, to achieve a 10,000 goal, you may need to at least walk for 30 minutes.

But how does this affect the body?

You can expect tons of benefits from regular physical activity (e.g., better heart health and stronger lungs), which we will be discussing more next.

To know more about these benefits, continue watching this video.

Improves heart health
Frequent walks help keep heart-related diseases and conditions at bay, including diabetes, and high cholesterol.

If you get 10,000 steps a day, you have a bigger stroke volume, meaning you have a greater aerobic capacity.

This is a good indication that you have a lesser risk of getting heart diseases.


Strengthens lungs
Moving every day helps strengthen your lungs and its surrounding muscles.

Whenever the volume and rate of oxygen you exhale increases, so does your body’s ability to use it efficiently.

In other words, the more fit you are, the better this certain body function performs.

Improves focus
Walking 10,000 steps a day compels your body to release feel-good hormones.

Additionally, it boosts blood flow to the brain, resulting in improved cognitive function.

Thus, not only do you feel less stressed when you regularly exercise, but you’re also working on boosting your focus and productivity.


Strengthens bones
Walking is a weight-bearing exercise.

According to studies, this type of exercise puts extra pressure on your bones, helping them improve their density and gain strength.

In the long run, this helps reduce the risk of osteoporosis.

Plus, walking is easy on the joints, so it’s perfect for those whose condition makes it hard to exercise.


Stabilises blood sugar
Researches revealed that people who get 10,000 steps a day have significantly lower glucose and insulin response in their blood after a meal.

Meanwhile, inactive people have a much bigger response.

This surge of insulin and glucose after every meal is an indication of who will have diabetes down the road, as well as cardiovascular disease.


Boosts flexibility
Physical activity even as simple as walking can improve your flexibility.

In turn, it improves your posture, reduces pains and aches, and reduces the risk of injury.

Reduces body fat
Burning fat is one of the biggest priorities of many people today.

Excess body fat is mostly due to the lack of exercise or movement.

Luckily, you don’t have to resort to vigorous workouts to lose weight.

Aiming for 10,000 steps a day can help you.

This may not give you the dream body you want, but it’s a good start.


Tones your stomach, butt, and legs
Walking can also help you tone up.

Adding new elements and locations to your walking routine can lead to results that you once thought can only be achieved through intense workout plans.
For instance, you can opt to walk uphill or use a place that has stairs.

This will increase muscle movement and engagement, enhancing the results.

So, are you up for this 10,000 steps a day challenge?

Comment your answer below! -

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[codinggrunt]

i lost 60 pounds walking 5k-10k a day and counted calories..it was easier to be more persistant walking than finding the energy to go the gym at times. I strongly reccomend any1 starting out to try it

[aoefeable]

I was averaging 2000 streps a day last year, in March 2021 I started with a goal of 5000, now in July I’m walking between 13, 000 to 15, 000 steps a day. I’ve lost 45 pounds, my legs are more toned and my energy is through the roof. Note: I combined calorie restriction with the walking which led to more weight loss.

[rholley]

Walking 100% works for me. On May 11th this year I weighed 131.1kg to Monday this week I weighed 103.3kg and literally only did walking as my choice of cardio, I've been doing between 10k to 25k steps since May. I choose walking simply because it is by far the most pain free exercise that I can do every single day and wake up fine and ready for the next day. No matter what though you gotta remember that this is pointless if your eating is out of control.

[ess.wandering]

I came here to watch the video but ended up reading the comments instead 😆

[anthonyholder]

I averaged 12, 000 steps a day for a year (2020) and I’m on pace for 13, 000 this year and the health results are true to form I’m living proof 👍🏾

[mohammadqayyum]

Everyday I start walking with target of 10, 000 steps which I do invariably and many times I exceed 15, 000 steps or more. In 5 years I walked 23 million steps equivalent to 11, 000 miles. In return I derive all the benefits of walking you mentioned in your talk. I vouch it 100%.

[heatherwillis]

I have a condition called Lazy AF. I've been very lucky to have remained relatively thin, even after four children, paying no mind to my diet or fitness. I turned 36 this year and suddenly packed on 10 pounds, hitting me right in the feels. Walking is the ONLY thing I've been able to commit to. 5 pounds down, 5 to go.

[haywood]

Bruh try doing it for 100 days without stopping. I did it and I felt like a legend afterwards!

[zeeshansaleem]

I have lost 17 kg in 90 days by walking 20, 000 steps a day at moderate pace

[rubymathias]

Thanks for this video. I walk 5000 Steps/ day currently. However will improve day by day ✌

[yashwolf]

I'm alreasy on my 6th day doing it. I already lost 2kg. From 87kg to 85 :)

[ltl]

When I started out, my goal was 5000 steps daily. Upped it by 500 each week until I stopped at 7000 daily steps. Then the New Year approached and I made it my resolution to hit at least 10000 daily for 2023.

Fast forward to April, and I'm proud to say that not only have I maintained at least 10k steps daily so far, I've even been averaging 11k or more this month 😁

[momoweightlossjourney]

I am 300 lb and this work, i became I care worker and had to go from client to client home, morning to night.... I didn't change my eating habit and believe me when I tell you IT FCKING WORK I lost so much walking 10k step every day... I lost weight and now I want to sort my eating 💖❤️❤️

[vestigeplays]

Been doing it 2 days in a row, Darwin is humid and hot beyond belief but I'm pushing through anyways, I'm more than motivated to get into shape before I turn 21 and I feel this is the one, I don't feel as hungry the whole day after doing the walks too

[baahcusegamer]

That pop sound is highly annoying. Otherwise a fantastic video.

[makeupswatchfan]

Nice one, quite motivating. Thanks for sharing 👌👌

[edkienzler]

I walk 5000-10000+ a day and feel better than I ever have!!!

[veganchaatparty]

super super thanks for sharing...super informative....super helpful...:)

[simondavids]

I powerwalk 85000 steps a week broken into 4 sessions a week 20000+each session.Just going into month 2 feeling better already trying to drop a bit of weight.

[analizaerfe]

i'm doing this challenge 10, 000 to 15, 000 a day for 6 months now in terms of weight i lost not so much because im not dieting but in terms of inches i see lots of improvement. my back pain also gone. i love walking this is a workout for people who doesnt want to exercise