Everyone talks about walking 10,000 steps a day, but does it actually work? My experience will leave you rethinking this simple habit.
This post is about my experience with walking 10,000 steps a day.
We’ve all been influenced by TikTok trends at some point, and the “winter arc” trend was no exception for me.
Inspired by the buzz, I decided to start walking 10,000 steps a day, and I’ve been at it for almost three months now.
At first, I joined in just to see what all the hype was about.
For the past decade, I’ve struggled to stick to any plan. I’d jump from one routine to another, never fully committing.
But this time, I was determined to stay consistent and share my experience with you.
Is Walking 10,000 Steps a Day Actually Beneficial or Just Overhyped?
The idea of walking 10,000 steps a day began in Japan in the 1960s as a marketing campaign. A company created a pedometer called “Manpo-kei,” meaning “10,000 steps meter.”
The number was picked because it was easy to remember, not based on science.
However, later research studies by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine found that walking around 10,000 steps daily does have real health benefits.
at least 9,800 steps can lower dementia risks, while every additional 2,000 steps reduce the likelihood of premature death by 8-11%.
Walking 10,000 steps a day is linked to lower risks of dementia, heart disease, strokes, and some cancers, with dementia risk reduced by up to 50%.
The 10,000 steps-a-day goal sparks plenty of debate, do we really need to hit this number, and are the claimed physical and mental health benefits as significant as experts suggest?
To find out, I took on the challenge of walking 10,000 steps daily for 90 days. Here’s what I learned…
My 10,000 steps a day experience:
Like many of you, I hesitated at first because the 10,000-step challenge seemed overwhelming and time-consuming, taking about 1.5 hours each day. I couldn’t picture myself sticking to it without getting bored or lazy.
So, I decided to break it up into three 30-minute walks, morning, noon, and afternoon. I started on 01/09/2024 with this approach.
In the first few days, I had to adjust to the new routine, as I never really stuck with anything before.
To hit my step goal, I got creative, like buying groceries in smaller runs or doing chores in a way that involved extra walking, like taking one spoon at a time to the cabinet or fetching each shirt individually from the washing machine.
For the first month, I stuck to my routine since the weather was great. I won’t lie, during the first week, I felt some discomfort in my legs, but it was normal since I wasn’t used to the activity. It faded after a few days with some light stretching.
I also promised myself not to obsess over results, so I didn’t weigh myself daily or track physical changes. Instead, I focused on the experience itself.
By November, the cold weather made it hard to stick to my usual 30-minute walks, and I didn’t want that to stop me.
So, I bought a walking pad to get my steps at home, and I wish I had done it from the start.
It made getting my steps so much easier, whether in front of the TV while watching my favorite show or under my desk while working.
I continued doing my daily 10,000 steps at home until I finished the challenge, and I couldn’t stop recommending it to my friends.
What Improvements in My Body and Well-Being Have I Noticed After Walking 10,000 Steps a Day?
After completing the challenge of walking 10,000 steps daily, here’s everything I noticed that changed:
- Even though I didn’t change my diet, I lost 10 pounds. After about a month, I noticed my pants were fitting looser, and my legs became leaner and more toned, an unexpected but welcome change!
- My posture improved noticeably. I used to consciously keep my back straight while walking, but now it feels natural, and I no longer have to think about it.
- As cliché as it sounds, my mood has significantly improved since I started walking regularly. I’ve noticed that my good days are more frequent, my depression feels less intense, and my nervous system feels calmer and more balanced.
- I noticed significant improvements in my digestion, feeling lighter and less bloated overall.
- Since starting evening walks, my sleep quality has significantly improved. Falling asleep, which used to be a struggle, has become much easier and more restful.
Is walking 10,000 steps worth trying?
Absolutely! If you have a sedentary lifestyle or prefer avoiding intense workouts, walking 10,000 steps a day is an excellent choice.
However, I don’t think you need to stick to exactly 10,000 steps every day.
A range of 8,000-10,000 steps is enough, and anything beyond that may be excessive or even harmful to your feet.
In my opinion, this challenge is great for all ages and can be beneficial for anyone, whether you want to lose weight or maintain it.
I would recommend it because it was easier than I expected and, most importantly, fun. The sense of accomplishment I felt every day made it all worth it.
Tips to consider if you’re doing this challenge:
- Wear comfortable clothing, and most importantly, choose shoes that are supportive and suitable for walking.
- Don’t forget to engage your core while walking. As you walk, draw your belly button towards your spine and keep your abs contracted. Remember to keep breathing as you engage your core, don’t hold your breath or suck in your stomach.
- For a more intense workout, try increasing your walking speed as if you’re in a hurry. This will elevate the intensity and help you get a better cardio workout.
- Boost your mood by listening to upbeat music or interesting podcasts. If you’re walking indoors, watch a movie or catch up on your favorite show to keep things fun and avoid getting bored.
- It’s normal to lose motivation or feel lazy at times. I didn’t always feel like walking every day, but I reminded myself that it was about sticking to my plan, not just following my mood.
- Stay hydrated.
- Don’t forget to stretch before and after finishing your steps.
Products that i recommend: (THIS POST CONTAINS AFFILIATE LINKS, WHICH MEANS THAT I MAY RECEIVE A SMALL COMMISSION IF YOU PURCHASE THROUGH THEM, AT NO EXTRA COST FOR YOU).
Note: This article is based on my personal experience and is not a substitute for professional medical advice. Always consult your physician or a qualified health provider with any medical questions.
This is everything about my experience with walking 10,000 steps a day.
