The Comeback of the 10,000-Step Lifestyle: What was once a simple guideline to improve everyday health is making a strong comeback: walking 10,000 steps a day as a way of life. Walking has always been
considered one of the easiest and most accessible forms of exercise. In recent times, patients have begun tracking their steps more consciously and often ask whether this practice holds any real medical value. Numerous studies have shown that regular walking can significantly improve both physical and mental quality of life.
Dr Ravi Kesari, MD, General Physician, Apollo Spectra Hospital, Bangalore, shares all you need to know.
Health Benefits of Walking
Walking helps reduce body weight and increases metabolic rate while maintaining healthy blood sugar levels by improving insulin sensitivity. It strengthens muscles, bones, and joints, thereby lowering the risk of osteoporosis. Regular walking also improves digestion, minimising the risk of constipation, and helps regulate cholesterol levels by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).
In addition, walking lowers the risk of Alzheimer’s disease and dementia. It enhances blood circulation throughout the body, supporting heart health and reducing the risk of stroke. Walking also strengthens the immune system by lowering the risk of infections. Furthermore, it stimulates the release of endorphins, which help the body relax and reduce stress, anxiety, and depression.
How Much Walking Is Enough?
Every individual should aim to walk an adequate number of steps daily to avoid health issues associated with low physical activity. A sedentary lifestyle, with little to no movement, can be as harmful as smoking or unhealthy eating habits. Studies suggest that the mortality risk is significantly higher in people who do not walk regularly compared to those who achieve around 10,000 steps a day.
However, walking targets should be personalised. For individuals who have undergone knee surgery, walking 10,000 steps daily is not recommended during recovery. It can take six months to a year for full recovery, and excessive walking during this period may place unnecessary strain on the joints.
Walking as a Universal Health Solution
“If there were a single-pill solution for most lifestyle-related illnesses, it would be walking,” says Dr Kesari. Walking helps prevent many chronic diseases, supports overall well-being, and improves quality of life across all age groups.
As more people become conscious of their health and daily habits, walking has emerged as a sustainable and effective form of exercise. With technological advancements such as fitness trackers and smartphones, monitoring daily steps has become easier than ever making the 10,000-step lifestyle both achievable and motivating.
