There is an increasingly popular weight-loss trend going on, suggesting we ought to hit 10,000 steps a day to lose weight. Walking reaps many benefits. Weight loss is one of the more attractive ones.
Walking for weight loss. Is it effective?
The idea of walking 10,000 steps a day came from a Japanese clock company as a marketing strategy to sell pedometers leading up to the Tokyo Olympics in 1964. Since then, this arbitrary number has become a goal and target for tracking daily steps worldwide.
Malaysia- An Inactive Country?
A recent study from Stanford University revealed that Malaysia is among the most sedentary countries in the world. We rank third lowest in daily step count, averaging just 3,693 steps per day—trailing behind Indonesia and Saudi Arabia.
There could be multiple factors, including heat and humidity, safety, and pedestrian-unfriendly cities. It could also be the result of a lack of sidewalks and large roads. For better health, Medical News Today recommends aiming for 8,000 to 10,000 steps daily.
Meanwhile, our Ministry of Health advises at least 150 minutes of moderate-intensity exercise per week, roughly 30 minutes per day, five days a week.
10,000 Steps A Day, 10 Reasons to Hit The Step Count!
Walking reaps many benefits. It is so widely received globally because it is low impact, free and easy! Just put on your running shoes or trainers and go for a walk outside.
Let us explore some science-backed benefits of walking:
- Weight Loss
Many people have successfully lost weight just by walking. It’s an incredibly simple yet effective way to shed extra kilos.
Walking 10,000 steps a day can burn an estimated 400–500 additional calories, depending on factors like height, weight, walking speed, and muscle mass. Since muscle burns more calories than fat, those with higher muscle mass tend to burn more.
For healthy weight loss, the recommended rate is 0.5–1.0 kg (1–2 lbs) per week. While walking is a great way to increase energy expenditure, achieving weight loss ultimately comes down to maintaining a calorie deficit.
- Mood Booster
Studies show that walking 10,000 steps a day outdoors can help reduce symptoms of depression and anxiety while improving mental clarity. Like other forms of exercise, walking releases endorphins, also known as “happy hormones,” which naturally elevate mood.
Feeling down? Go for a walk. Struggling to focus? Go for a walk. Feeling stressed? You get the idea!
- Improve Heart Health
Walking helps lower the risk of heart attacks and strokes while regulating blood pressure.
One study found that walking significantly reduced systolic blood pressure in patients with resistant hypertension.
- Regulates Blood Sugar Levels
Walking can lower the risk of developing type 2 diabetes mellitus, a condition caused by insulin resistance, where the body struggles to absorb glucose into cells.
It also helps reduce insulin spikes after meals. A 2016 study found that taking a 10-minute walk after a meal was more effective at regulating blood sugar levels than walking for 30 minutes at any other time.
Additionally, walking stimulates digestion, helping the intestines process food more efficiently.
- Reduce Cancer Risk
Regular walking is associated with a lower risk of developing several types of cancer, including colon, breast, endometrial, kidney, myeloma, and liver cancer.
- Maintains Muscle Mass
Walking engages key muscle groups, such as the hamstrings, glutes, and quadriceps, keeping them active and strong.
It also helps combat sarcopenia, the progressive loss of muscle mass that occurs after age 50. Combining walking with resistance training can significantly prevent age-related muscle decline.
- Low Impact & Less Injury Prone
Unlike running, HIIT, or CrossFit, walking is a low-impact exercise, making it a safer and more accessible option for obese individuals or those with joint issues.
Walking is easy on the knees and carries a lower risk of injury compared to higher-intensity workouts.
- Promote An Active Lifestyle
Reaching 10,000 steps a day naturally reduces sedentary time.
Studies show that people who sit for six hours a day have a significantly higher risk of early death compared to those who sit for only three hours.Why is prolonged sitting harmful?
Less movement means fewer muscle contractions, increasing the risk of insulin resistance—a precursor to type 2 diabetes.
- Reduces Joint Pain In Arthritis
Arthritis is a degenerative condition where cartilage gradually wears down over time.
Walking has been shown to reduce stiffness and joint pain, particularly in those with knee arthritis.
- Active Recovery
Walking boosts blood circulation, delivering nutrients to muscles and aiding in muscle repair and recovery, especially after intense workouts.
It also helps prevent muscle stiffness, making it an excellent active recovery method.
Did You Know?
Getting 9,800 steps in a day can reduce your risk of developing dementia by a whopping 50%.
A brisk 10-minute walk a day can reduce the risk of premature death by 15%.
How Long Does it Take to Walk 10,000 Steps A Day?
Some of us are fortunate to have smartwatches or fitness trackers to monitor our daily step count. However, if you don’t own one, don’t worry. You can still track and achieve your 10,000-step goal without them.
On average, 10,000 steps translates to 7.6 to 8.0 kilometers, depending on your stride length. It typically takes around 1 hour and 45 minutes of walking to reach this goal.
To track your steps without a device, you can use mobile apps, count steps manually over a set distance, or simply focus on incorporating more movement throughout the day, like walking after meals or taking the stairs.
How Many Calories Does Walking 10,000 Steps a Day Burn?
A rough estimate:
120 lbs (54.4 kg): 250 – 300 calories
155 lbs (70.3kg): 350 – 400 calories
185 lbs (83.9kg): 400 – 450 calories
Too Busy for 10,000 Steps? Here’s How to Sneak More Movement Into Your Day
Most Malaysians lead a rather sedentary life. With our 9-5 jobs (not to mention the common over-timing), we are mainly at our desks, sitting in the car or public transport for commuting.
Here are some helpful tips to help you achieve your step goals :
- Schedule morning or evening walks with a friend, family member, or partner. Instead of meeting at a café, opt for this fun, healthy, and free way to bond and catch up. You get a double dose of goodness—quality time while staying active!
- Listen to something engaging. Put on a favorite podcast or curate a playlist of your favorite songs. Spotify even offers playlists tailored to your preferred BPM, as well as ready-made running and walking playlists. Just pop in your earphones and start walking!
- Work from home? Consider investing in a walking pad to get your steps in while working.
- Take short movement breaks. Step away from your desk for 10–15 minutes and walk around your office compound.
- Incorporate small daily habits. Take the stairs instead of the lift or escalator, and park farther away from entrances to add extra steps.
- Break up your walking time. Walking for 10–15 minutes after meals can add up to 45 minutes of movement by the end of the day.
- Make it enjoyable and rewarding. For example, set a rule where you can only watch your favorite TV show while walking on the treadmill, or allow yourself to scroll through social media only while on a walk.
- Take your dog for a walk! A happy pet and a healthier you—it’s a win-win.
- Join a walking or running club. It’s a great social activity that helps reduce stress, anxiety, and loneliness. Plus, having a community keeps you accountable and motivated.
Do Not Despise Humble Beginnings
If the idea of 10,000 steps a day feels overwhelming, start small by aiming for 30 minutes of walking daily. It’s better to build a lasting habit than to push too hard and burn out.
Focus on creating consistent, enjoyable routines that fit into your schedule. Experiment to find what works best for you, whether it’s morning walks, parking farther away, or evening strolls after dinner.
To stay motivated, set fun and achievable goals. Try increasing your step count by 1,000 to 2,000 steps each week until you naturally reach 10,000 steps daily!
You Cannot Outrun (Or Walk!) a Bad Diet
As the famous saying goes, “Abs are made in the kitchen.”
Walking has incredible benefits, but maintaining a healthy diet is just as important. Focus on drinking more water, increasing fibre intake, and incorporating lean proteins and complex carbohydrates into your meals. Try to avoid simple and refined carbs for better overall health.
Pairing good nutrition with regular walking makes all the difference. Happy walking!
References
- Amount and Intensity of Leisure-Time Physical Activity and Lower Cancer Risk https://ascopubs.org/doi/10.1200/JCO.19.02407 [Last accessed 14 February 2025]
- How can strength training build healthier bodies as we age? https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age#sarcopenia [Last accessed 14 February 2025]
- Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults https://academic.oup.com/aje/article-abstract/172/4/419/85345 [Last accessed 14 February 2025]
- 6 million adults do not do a monthly brisk 10 minute walk https://www.gov.uk/government/news/6-million-adults-do-not-do-a-monthly-brisk-10-minute-walk [Last accessed 14 February 2025]
- Healthy weight loss advicehttps://royalpapworth.nhs.uk/application/files/2716/5842/0957/PI-73-Healthy-weight-loss-advice.pdf [Last accessed 14 February 2025]
- Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study https://link.springer.com/article/10.1007/s00125-016-4085-2?cjdata=MXxOfDB8WXww&platform=hootsuite&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100090071&CJEVENT=3f0e227eeb7411ef80fb010e0a18b8f8 [Last accessed 14 February 2025]
- Guided walking reduces blood pressure in hypertensive sedentary subjects including those with resistant hypertension https://www.nature.com/articles/s41371-020-0324-6 [Last accessed 14 February 2025]
- The truth behind walking 10000 steps a day https://www.nuffieldhealth.com/article/walking-10k-steps-a-day-fact-fiction [Last accessed 14 February 2025]
- Better together: The many benefits of walking with friends https://www.health.harvard.edu/staying-healthy/better-together-the-many-benefits-of-walking-with-friends [Last accessed 14 February 2025]
- Large-scale physical activity data reveal worldwide activity inequality https://pmc.ncbi.nlm.nih.gov/articles/PMC5774986/ [Last accessed 14 February 2025]