why should i walk 10,000 steps in a day?

What are the benefits?

There are plenty of benefits of walking more. The Heart Foundation says walking can:

  • Boost your energy

  • Help aid relaxation and clear your mind

  • Provide a sense of achievement and satisfaction

  • Improve confidence and mood

  • Help manage your weight

  • Promote healthier blood cholesterol and blood pressure

  • Build stronger bones and muscles

  • Reduce your risk of heart attack

This has been supported by a number of studies. In 2010, a study of 60,000 corporate workers in 55 countries found that after eight months of aiming for 10,000 steps a day, 67% of the participants reported an increase in their general fitness and energy levels with many reducing their blood pressure level as well. In total they lost an average of 10 pounds (around 4.5 kg) each, just from walking.


Why 10,000 steps specifically?


For many, 10,000 is a reasonable target because it's ambitious but attainable.

However, depending on your lifestyle, 10,000 may seem like quite a mountain to climb. If you struggle to reach even 5,000, set a lower goal to start with and then work your way up that mountain of a challenge.


The number 10,000 established itself in the 1960s when a Japanese company started selling pedometers called manpo-kei, which literally translates to "10,000-step meter." Later, studies confirmed that people who take 10,000 steps have lower blood pressure, more stable glucose levels and better moods. The number quickly caught on.


How do i start?


How do i introduce the 10,000 steps into my working day? How do i initially approach it? How do i measure the steps throughout the day?

Are maybe just a few questions that you have in regards to implementing this challenge into your daily routine.


Firstly to answer that first and most important question promptly, You do not have to complete all 10,000 steps in one go. That is definitely not the purpose of the challenge.

The best way to both initially approach and implement it into your working day, is to break it up throughout the day in ways such as:


  • Take the stairs or a longer route to your destination.

  • Take a moving break or post meal walk.

  • Introduce walking meetings with colleagues or Pacing the office during a Business Call.

  • Drink lots of water (as many trips to the bathroom the better).

Are just a few ideas of times and places to try and get some extra steps throughout the working day, whilst also taking into account your steps through commuting.

There are plenty of ways nowadays to keep a track of your daily steps, whether it be an application on your mobile phone or a fitness tracker (smart watch or monitor).


It's never been easier to hit a daily fitness goal, as it is right now! so even if you start off by committing to it a couple of days a week, it's at least a start in the right direction.