The doctor highlighted how reaching your step goal could help you lose weight and improve your health
One simple exercise most people can try could be one way to a longer, healthier life. According to experts, something as easy as walking daily can make a huge difference. If you’re sitting down for hours every day or would say you lead a sedentary life, making this change could work wonders for you and reduce your risk of certain illnesses.
As a GP highlighted, 10,000 steps a day could reduce your risk of developing diabetes, vascular disease, and cancer. Dr Tony Fincham, GP at Benenden Hospital, part of Benenden Health, explained: “The human body has evolved to be physically active.” He said: “Walking is a simple form of exercise which most people can undertake anywhere, without any additional costs or health considerations.
“All the conveniences of modern life, such as driving cars, work against this much-needed physical activity. A sedentary lifestyle is associated with premature morbidity and mortality – an increased risk of obesity and hence diabetes, vascular disease, and cancer.”
Do I need a step goal?
While your GP can advise what’s best for you, Dr Fincham said setting realistic exercise goals, such as a step goal, is helpful for many. He said: “Use an appropriate app or even an old-fashioned pedometer.
“10,000 steps per day is an ideal goal to work towards, but the starting point can be less for those with pre-existing diseases, and those with a lower- level of physical activity. For example, start with a goal of 5,000 steps, then gradually build up.”
Explaining why 10,000 steps could make a good goal, the expert continued: “This equates to five miles per day, which is a very reasonable level to help you maintain good health, and it should be possible to fit it into any daily schedule. A lot of people do this in a couple of sprints throughout the day, some all in one go. It’s about finding the right schedule so you can comfortably maintain it.”
What are
As the GP pointed out, walking could be helpful for those trying to lose weight. Moreover, it can benefit your overall health, especially when paired with a balanced diet and other healthy lifestyle factors, such as cutting out alcohol and quitting smoking, reports Surrey Live.
Dr Fincham advised: “Walking 10,000 steps per day will reduce the risk of developing obesity and hence diabetes, vascular disease, and cancer. Making full use of your muscles in a gentle way by walking reduces the risk of developing osteoarthritis and spinal degenerative diseases.
“There are, however, minimal associated risks with walking in polluted areas, as it carries potential respiratory problems associated with toxic fume inhalation. It is better to walk, or jog, in country, rural, or even suburban areas with less traffic.”
Can I lose weight by walking 10,000 steps a day?
Taking 10,000 steps can help you burn between 300 and 600 calories, influenced by factors such as weight, walking speed, and terrain type. To shed pounds, it’s essential to burn more calories than you take in, and walking can play a significant role in creating that calorie deficit.
A study from the Pritikin Longevity Center supports this idea. While the calories burned from walking 10,000 steps can differ based on personal factors, combining walking with a nutritious diet and possibly other exercises like strength training is recommended for effective weight loss.
Of course, walking is one of several exercises you can try if weight loss is your goal. Other activities, such as high-intensity workouts, can also help burn calories.
Nonetheless, walking 10,000 steps daily offers various health advantages, such as better heart health, enhanced mood, and improved brain function, as noted in an article from EatingWell.