While 10,000 steps a day is generally recommended by health experts, as well as fitness trackers, the necessary amount can vary between individuals based on a number of factors. A person's health and age are two considerations. But it's important to recognize that any increase in steps per day will bring health benefits. Research shows that adding an even modest amount of walking to your daily routine can dramatically improve your health. A single afternoon stroll, for just 15 minutes, can improve your mood and ease symptoms of anxiety and depression. Walking, especially at a brisk pace, is thought to trigger the release of pain releasing endorphins and curb the release of the stress hormone cortisol. These changes can take place within a month of incorporating walking into your daily routine 5 to 6 days a week.
While it may seem simple, walking requires the coordination and effort of many muscles in your legs, torso, and back. Carrying the weight of your body as you walk places stress on the bones. However, the stress actually makes the bones stronger by stimulating the bones absorption of calcium and minerals. This is why years of consistent walking can help retain bone density, which usually declines with age.
Building a lifelong walking habit comes with so many health benefits, including weight loss, prevention of chronic diseases, and better mobility, balance, and coordination. Unlike many other exercises, walking doesn't require equipment and is often more accessible to people of varying ages and fitness levels. Perhaps the best part is that your steps do not need to be taken continuously. For example, if you are beginning a walking routine with a goal of 5,000 steps per day, you can take 2,500 steps in the morning and another 2,500 steps in the afternoon or evening. Today is a great day to begin your walking routine!