Hello friends, how are you all?
Let me start today by saying that I am very grateful to all those of you who keep giving me feedbacks, sharing experiences and ask questions. All these things push me to learn more…get a better understanding of many things. Not to mention finding the elusive-till-the-last-minute blog topic! Thank you everyone.
Coming back to post today, if I ask you which is the easiest/simplest thing one can do, male or female, of any age group…towards one’s fitness and exercise, what would be your guess?
I bet you would say, walking. And you are absolutely right. It is not expensive, is very flexible in terms of time/place and almost everyone can do it! Walking indeed is the easiest thing to do for our physical fitness. It has always been actually. Our moms and dads did it and before them, our grandparents walked their morning-walks with dedication….and I guess, walking has always been the ‘in’ thing for health-conscious people in every generation!
When fitness bands started or even before them when basic pedometers came into being, the things changed a bit. Instead of counting kilometers, we starting counting our steps.
But, do you know why steps matter? How much you should walk? How many steps? And why? What is the big deal about 10K steps every day?
First Things First, Why Walk?
Walking is natural to us, we need not learn it, we all know how to! No guidance needed there. Well, except for the correct posture which is important to reap the maximum benefits out of your walking.
Walking for any real benefits is a slightly different story because it requires discipline too, for starters. Like any other exercise/passion you need to get up and show, everyday!
There are many advantages of walking – it’s doesn’t cost anything, is a flexi-routine and there is no need for any memberships, special tools, equipment etc. You can choose your own pace. And you can gradually increase the distance/speed as per your comfort levels.
Of course, one can always invest in a fitness band/pedometer, good walking shoes etc to keep a better track and get a better performance. In fact, with a fitness band, you can track and walk as per your target heart rate (THR). To get any results from your walks, you ideally need to maintain your THR for a certain period of time, with consistency.
Now, Why 10K?
Interestingly, the magical no. of 10,000 steps came from a marketing campaign prior to Tokyo Olympics Games in 1964. The company selling ‘Manpo-kei’ pedometers (man here means 10,000, po means steps and kei means meter) promoted the concept of 10,000 steps a day for good health. The concept hit home and became hugely popular.
Since then much research has been done and at least one thing is clear from all these researches, 10K steps a day do have a positive impact on:
- blood-pressure levels
- better insulin sensitivity which means improved blood-sugar levels
- even helps with chronic diabetes
- metabolic syndromes
- improved cholesterol levels
- cardio vascular diseases/heart health
- general health, moods and stamina
- might help with weight management with a well-balanced diet
- improves circulation in body
Did You Know?
10K steps are equivalent to about 8 kms or 1.40 hours depending upon your speed and stride.
In The End
Just keep moving, walk as much as you can, for starters. If 10K steps seems too daunting to you, it’s okay to start with a lesser number…6K maybe. Just gradually increase the number. Most important thing here is to get up and get moving, on a regular basis.
10K steps everyday consistently, need some physical efforts and getting 10K steps every day makes you disciplined and mindful about your own health. Any physical activity beyond what one is doing currently, will most likely be beneficial only.
If walking is your only mode of moving and physical activity, might as well clock 10K …in fact, the more the merrier! You can even split your steps over two walks a days.
- Walking alone is not a substitute for strength-training which is way more beneficial however, it’s a good way to start nonetheless
- It is important to walk briskly to reap real benefits out of your walking
- Build up your steps gradually
- In case of knee-pain/joint-pain etc, one should seek advise from the doctor before starting
- To understand more on walking postures etc, do read a previous post here
- Keep hydrated
- Senior citizens need to walk depending upon their health and medical advisory
Hope you find today’s post useful. Do join me on Instagram for a lot of daily health/fitness/nutrition info on the link below
Till next Friday
Love, Health & Peace