Walking stands out as one of the most accessible forms of exercise, requiring minimal equipment—just a good pair of shoes. While it may be a low-impact activity, numerous studies have demonstrated that walking provides various benefits for our bodies, including enhanced cardiovascular health, improved mental well-being, and support for weight loss and management.
In recent years, the goal of walking 10,000 steps per day has gained traction as a popular fitness trend. This surge in popularity is largely attributed to wearable devices that encourage the habit, as well as social media influencers sharing their positive experiences with regular walking.
A 2019 study published in the Journal of Physical Activity and Health found a correlation between increased step counts and reductions in body fat, alongside improvements in cardiometabolic health.
Dr. Joy Sy, a board-certified physician and pediatrician at Cardinal Santos Medical Center, highlights the numerous health benefits of walking 10,000 steps daily, particularly its potential to aid weight loss.
“One of the primary benefits of walking 10,000 steps each day is increased calorie expenditure,” Dr. Sy noted in an interview with GMA News Online. “Brisk walking can burn between 200 to 500 calories per hour, depending on an individual’s weight and walking pace.”
Beyond calorie burning, Dr. Sy emphasized that walking this distance daily can enhance heart health, support weight management, and boost mood. “Regular walking can help lower blood pressure, improve heart health, and reduce the risk of heart disease,” she added.
Walking, like many forms of exercise, triggers the release of endorphins—commonly referred to as “happy hormones.” According to Dr. Sy, this release is a key reason for the uplifted moods often experienced after a good walk. Furthermore, it helps alleviate stress.
When it comes to weight loss and management, Dr. Sy pointed out that achieving results from walking 10,000 steps daily necessitates pairing it with a balanced diet. “Walking 10,000 steps can be an effective component of a weight loss strategy and overall health improvement,” she stated. “However, it should be part of a broader approach that includes a nutritious diet and other forms of physical activity.”
Dr. Neil Brian Zafra, a board-certified physician from The Medical City, echoed Dr. Sy’s views regarding the effectiveness of walking 10,000 steps for weight loss. “From a medical perspective, achieving this daily goal can effectively jumpstart weight loss by increasing calorie burn,” Dr. Zafra explained.
He noted that individuals can easily incorporate walking into their routines—whether it’s walking to the grocery store, taking a leisurely stroll in the park, or opting for the stairs instead of the elevator.
However, Dr. Zafra also stressed the importance of maintaining a well-balanced diet alongside walking to maximize weight loss efforts. “This fitness routine is especially recommended for busy individuals with limited time for exercise,” he added. “A healthy body and mind are crucial components of a successful weight loss journey.”
In summary, while walking 10,000 steps daily can significantly contribute to weight loss and overall health, it is most effective when combined with a balanced diet and additional physical activities.
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