{"id":48790,"date":"2023-01-20T12:55:36","date_gmt":"2023-01-20T12:55:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48790"},"modified":"2025-01-12T13:11:33","modified_gmt":"2025-01-12T13:11:33","slug":"steps-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/steps-challenge\/","title":{"rendered":"Steps Challenge: Is Walking 10,000 Steps A Day All It&#8217;s Cracked Up To Be?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#How_Much_Walking_Is_10000_Steps_A_Day\" >How Much Walking Is 10,000 Steps A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Is_10000_Steps_A_Good_Walking_Challenge\" >Is 10,000 Steps A Good Walking Challenge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#What_Are_The_Health_Benefits_Of_Walking\" >What Are The Health Benefits Of Walking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Burn_Calories_For_Weight_Loss\" >Burn Calories For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Improve_Heart_Health\" >Improve Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Lower_Blood_Sugar\" >Lower Blood Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Preserve_Cognitive_Health\" >Preserve Cognitive Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Ease_Joint_Pain\" >Ease Joint Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Strengthen_Bones_And_Muscles\" >Strengthen Bones And Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Boost_Immune_Function\" >Boost Immune Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Boost_Your_Energy_Levels\" >Boost Your Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Longer_Life_Expectancy\" >Longer Life Expectancy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#How_Often_Should_You_Walk\" >How Often Should You Walk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#How_To_Get_Started\" >How To Get Started<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Incorporating_More_Steps_Into_Your_Day\" >Incorporating More Steps Into Your Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Walking_Properly\" >Walking Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Make_It_Enjoyable\" >Make It Enjoyable<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Ensuring_Your_Comfort\" >Ensuring Your Comfort<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Taking_Safety_Precautions\" >Taking Safety Precautions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Measuring_Progress\" >Measuring Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#Eating_Nutrient-Dense_Energy-Providing_Foods\" >Eating Nutrient-Dense, Energy-Providing Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Most of us have heard we should aim to walk 10,000 steps a day. It\u2019s touted as being the magic number to reach when it comes to health and fitness (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/1479-5868-8-79\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). But is walking 10,000 steps really all it\u2019s cracked up to be? <\/span><span style=\"font-weight: 400;\">In short, yes and no. Ultimately, it depends on your individual health and fitness needs. For some people, walking 10,000 steps a day is indeed the ideal goal.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">As this is a steady-state <a href=\"https:\/\/betterme.world\/articles\/benefits-of-walking-barefoot-on-grass\/\">exercise<\/a>, it\u2019s excellent for those who are just getting started with fitness or those who want a low-impact form of exercise. Plus, walking has been shown to improve cardiovascular health, reduce stress, and even help regulate blood sugar levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9181668\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But for others, 10,000 steps may be too much or even unnecessary. People who are already very active may find that 10,000 steps don\u2019t offer them the challenge they need. They may need to mix up their routine with higher-intensity activities, like running or playing sports.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And for people with pre-existing <a href=\"https:\/\/betterme.world\/articles\/walking-backwards-benefits\/\">health conditions<\/a>, 10,000 steps may be too much. For them, talking to a doctor beforehand is key.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll look into the 10,000 steps challenge; what it is, whether it&#8217;s effective, and how to make the most of it. We&#8217;ll also look into if this goal is right for you and how to adjust it to fit your individual needs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What Is the 10,000 Steps Challenge?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 1965, a Japanese company called Yamasa released the first pedometer called &#8220;Manpo-kei&#8221; &#8211; which translates to &#8220;10,000 steps meter&#8221;. It became an instant hit and the phrase &#8220;10,000 steps a day&#8221; quickly caught on to become a popular fitness mantra.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 10,000 steps challenge is based on the idea that if you walk 10,000 steps a day, you&#8217;ll improve your overall health and fitness. This can be achieved by wearing a fitness tracking device and counting the number of steps you take each day.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Walking_Is_10000_Steps_A_Day\"><\/span><strong>How Much Walking Is 10,000 Steps A Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In general, 10,000 steps are equal to approximately 5 miles or 8 kilometers. That&#8217;s about an hour of walking at a brisk pace. However, the exact amount of walking needed to reach 10,000 steps depends on your individual stride length.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/is-walking-in-place-good-exercise\/\"><i>Is Walking In Place A Good Exercise?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-69220 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/3-12.png\" alt=\"\" width=\"3840\" height=\"2160\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/3-12.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/3-12-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/3-12.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/3-12.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/3-12-1636x920.png 1636w\" sizes=\"(max-width: 3840px) 100vw, 3840px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_10000_Steps_A_Good_Walking_Challenge\"><\/span><strong>Is 10,000 Steps A Good Walking Challenge?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A study published in JAMA Internal Medicine looked at 16,741 women over 3 years to determine whether increased steps resulted in lower mortality (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2734709?guestAccessKey=afffe229-3940-4dd1-94e6-56cdd109c457&amp;utm_source=jps&amp;utm_medium=email&amp;utm_campaign=author_alert-jamanetwork&amp;utm_content=author-author_engagement&amp;utm_term=1m\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study found that women who took 4,400 steps per day had a 41% lower risk of death than those who took 2,700 steps. Those who took 7,500 steps a day had a 65% lower risk of death (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2734709?guestAccessKey=afffe229-3940-4dd1-94e6-56cdd109c457&amp;utm_source=jps&amp;utm_medium=email&amp;utm_campaign=author_alert-jamanetwork&amp;utm_content=author-author_engagement&amp;utm_term=1m\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What this means is that for overall health, 10,000 steps might be a lofty <a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\">goal<\/a>. You don&#8217;t need to reach that number every day. You can start with a lower goal and increase it gradually over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, some people could benefit from setting a goal of 10,000 steps. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who aren&#8217;t active &#8211;<\/b><span style=\"font-weight: 400;\"> when you can&#8217;t set aside time to exercise, counting steps throughout the day can help you make progress towards your fitness goals.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who need a quantifiable goal &#8211; <\/b><span style=\"font-weight: 400;\">if you need an exact goal to strive for, 10,000 steps a day can give you something concrete to work towards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who want to lose weight &#8211;<\/b><span style=\"font-weight: 400;\"> as walking burns calories, it can be a great way to kick-start your weight loss journey. 10,000 steps a day can help you burn an extra 500 calories, which could aid in weight loss.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Health_Benefits_Of_Walking\"><\/span><strong>What Are The Health Benefits Of Walking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On the surface, walking seems like a simple activity, but it offers numerous health and wellness benefits. Walking can help you:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burn_Calories_For_Weight_Loss\"><\/span><strong>Burn Calories For Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight loss is the outcome of a <a href=\"https:\/\/betterme.world\/articles\/walking-with-weighted-vest\/\">calorie deficit<\/a> \u2013 meaning you expend more calories than you consume (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Walking along with consuming a healthy diet can help create that calorie deficit, enabling you to lose weight and maintain a healthy weight (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/147\/10\/1875\/4727967\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many calories you burn while walking depends on several factors, namely:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking speed &#8211;<\/b><span style=\"font-weight: 400;\"> this determines the intensity of your exercise, and how much energy it demands from your body. Walking faster, like in the case of speed walking, burns more calories.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your weight &#8211;<\/b><span style=\"font-weight: 400;\"> a heavier person burns more calories than a lighter one<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Distance walked &#8211;<\/b><span style=\"font-weight: 400;\"> the further you go, the greater number of calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The terrain &#8211; <\/b><span style=\"font-weight: 400;\">walking uphill increases the intensity of your activity and therefore burns more calories<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Heart_Health\"><\/span><strong>Improve Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The American Heart Association recommends at least 150 minutes of moderate-intensity physical activity per week in order to maintain good heart health. This is because physical activity like walking triggers several positive effects on your cardiovascular system, including (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2022\/07\/25\/getting-more-exercise-than-guidelines-suggest-may-further-lower-death-risk\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced circulation &#8211;<\/b><span style=\"font-weight: 400;\"> walking improves blood flow, which helps deliver oxygen and nutrients to your whole body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower cholesterol levels &#8211;<\/b><span style=\"font-weight: 400;\"> regular walking can help reduce bad cholesterol levels, thus keeping your heart healthy and safe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better blood pressure &#8211;<\/b><span style=\"font-weight: 400;\"> walking regularly helps reduce high blood pressure, a major risk factor for cardiovascular disease.<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-69179 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/30.png\" alt=\"\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/30.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/30-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/30.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/30.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/30-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Blood_Sugar\"><\/span><strong>Lower Blood Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you eat, your body breaks down food into glucose and sends it to your bloodstream. The hormone insulin then helps your cells absorb the glucose, which is used for <a href=\"https:\/\/betterme.world\/articles\/walking-with-ankle-weights-benefits\/\">energy<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In people with diabetes, however, their bodies either fail to produce enough insulin or don\u2019t use it efficiently. This results in high blood sugar levels, which can be dangerous (<\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/basics\/insulin-resistance.html\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High blood sugar levels aren&#8217;t only a concern for diabetic people; they can also affect those who are pre-diabetic, or at risk of developing diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pre-diabetics can help prevent the disease by walking regularly, as it helps your body use insulin more efficiently and keep blood sugar levels in check (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fendo.2012.00142\/full\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anyone at risk of diabetes i.e. people who are overweight, have a family history of the condition, or are over 45 years old should consider walking as a way to prevent the disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that taking a short walk after eating is especially beneficial for managing blood sugar levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4201471\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Doing so can help reduce the spike in glucose after meals and keep your blood sugar levels under control.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Preserve_Cognitive_Health\"><\/span><strong>Preserve Cognitive Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our brains need to be regularly exercised to remain healthy and sharp. Similarly, with age, our brains become slower and our memory weakens.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking can help keep your brain <a href=\"https:\/\/betterme.world\/articles\/power-walking-technique\/\">active and healthy<\/a>, as it improves cognitive functioning and reduces the risk of age-related memory decline (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/9\/4\/419\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies also show that walking can increase the production of serotonin, a hormone that helps cognitive functioning and emotional well-being (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2015.01890\/full\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Serotonin levels typically decrease with age, so regular walking is a great way to keep your mind young and healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, the improved blood flow that results from walking helps deliver more oxygen to your brain, which can help improve your focus and concentration (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928534\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ease_Joint_Pain\"><\/span><strong>Ease Joint Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is a low-impact <a href=\"https:\/\/betterme.world\/articles\/eat-before-or-after-walking-to-lose-weight\/\">exercise<\/a> that can help reduce joint pain and stiffness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2695175\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The gentle movement of your joints when walking helps keep them from seizing up, and the increased blood flow helps reduce inflammation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strengthening your muscles can also help reduce joint pain and stiffness, as it takes the pressure off your joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially <a href=\"https:\/\/betterme.world\/articles\/cross-country-walking\/\">beneficial<\/a> for those suffering from arthritis, as regular walking can help reduce the symptoms of the condition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4146701\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To use walking to manage joint pain, you have to be very careful with the intensity of your activity. Start with a slow pace and gradually increase the speed as your joints loosen up. Also, make sure to keep your muscles warm with a light stretch before and after your walks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest and recovery are very important in this case; walking too much may aggravate your joint pain so it is important to give your body enough time to rest and recover.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/incline-walking\/\"><i>Here Is Why You Should Add Incline Walking Into Your Life Routine<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthen_Bones_And_Muscles\"><\/span><strong>Strengthen Bones And Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight-bearing exercises like walking can help strengthen your bones and muscles. Walking helps increase bone density, especially in the hips and spine, which reduces the risk of fractures and osteoporosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also help strengthen your muscles, as walking works the major muscle groups in your legs and abdominals. Strong muscles help you maintain good posture and reduce the risk of back pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Immune_Function\"><\/span><strong>Boost Immune Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compared to a sedentary lifestyle, regular exercise helps reduce the risk of illness and enhances your immune system. Walking is especially beneficial as it can reduce inflammation in your body while boosting your production of white blood cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7188661\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">White blood cells are important for protecting you from illness, and walking can help increase the number of these cells. This can help protect you from infection and keep your body <a href=\"https:\/\/betterme.world\/articles\/walking-2-miles-a-day\/\">healthy<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK563148\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-47292 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png\" alt=\"steps challenge\" width=\"1728\" height=\"973\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 1728w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1634x920.png 1634w\" sizes=\"(max-width: 1728px) 100vw, 1728px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Your_Energy_Levels\"><\/span><strong>Boost Your Energy Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This might seem ironic, but walking can give you more energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular physical activity helps your body use oxygen more efficiently, which then increases the amount of energy available to your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4818249\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). This increased energy can help you feel more alert and energized throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, walking increases your body&#8217;s production of endorphins, which are hormones that make you feel happy and energized (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928534\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re feeling sluggish or tired, taking a short walk may help give you a nice burst of energy.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Longer_Life_Expectancy\"><\/span><strong>Longer Life Expectancy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular moderate physical activity, such as walking, can reduce your risk of developing cardiovascular diseases and other chronic illnesses (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This can help you extend your life expectancy and improve your quality of life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that people who walk for at least 30 minutes a day have a lower risk of mortality than those who are sedentary (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3098122\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Walk\"><\/span><strong>How Often Should You Walk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For most people, walking for 30 minutes a day is enough to get the health benefits described above. However, more or less time may be needed if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You have a specific health condition &#8211; <\/b><span style=\"font-weight: 400;\">your doctor may advise you to increase or decrease the amount of time you spend walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You are trying to lose weight &#8211;<\/b><span style=\"font-weight: 400;\"> increasing the number and intensity of walks may be beneficial<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You are training for a race &#8211; <\/b><span style=\"font-weight: 400;\">more intense, longer walks may be necessary to reach your goal<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is also important to remember that rest days are just as important as active days. Take a day off every week to give your body a chance to recover and replenish energy levels.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Started\"><\/span><strong>How To Get Started<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are new to walking, start by:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporating_More_Steps_Into_Your_Day\"><\/span><strong>Incorporating More Steps Into Your Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 10,000 steps a day goal is a good place to start, and it doesn&#8217;t have to be done all at once. If you&#8217;re too busy to fit in a long walk, break it up into smaller chunks, such as two 15-minute walks or three 10-minute walks. This will still give you the same benefits as a single longer walk.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Walking_Properly\"><\/span><strong>Walking Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When walking, keep your back straight and your head up. If you\u2019re using a phone or other device while walking, make sure to keep it at a comfortable level where you can see the screen without having to hunch over.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perfect your form further by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Landing on the heel of your foot and rolling through to the ball as you push off.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your arms bent at a 90-degree angle, swinging them backwards and forwards in time with your steps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping a steady pace and breathing rhythmically.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-47279 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png\" alt=\"steps challenge\" width=\"1728\" height=\"973\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 1728w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1634x920.png 1634w\" sizes=\"(max-width: 1728px) 100vw, 1728px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_It_Enjoyable\"><\/span><strong>Make It Enjoyable<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Enjoying physical activity makes it easier to stick with it. So, make your walks more enjoyable by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listening to upbeat music &#8211;<\/b><span style=\"font-weight: 400;\"> can help you keep a steady pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Taking a scenic route &#8211; <\/b><span style=\"font-weight: 400;\">stop to admire the view and take photos along the way if you want.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Making it a social activity &#8211;<\/b><span style=\"font-weight: 400;\"> walking with a friend can make it more fun.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ensuring_Your_Comfort\"><\/span><strong>Ensuring Your Comfort<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Discomfort is a surefire way to make walking less enjoyable. So, before you hit the pavement:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wear comfortable clothes and shoes &#8211;<\/b><span style=\"font-weight: 400;\"> find a pair of shoes that are designed for walking and that fit you properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay hydrated <\/b><span style=\"font-weight: 400;\">&#8211; take a water bottle with you and drink regularly throughout the walk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protect yourself from the sun &#8211;<\/b><span style=\"font-weight: 400;\"> wear a hat and sunscreen if necessary.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Taking_Safety_Precautions\"><\/span><span style=\"font-weight: 400;\">Taking Safety Precautions<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important to take safety precautions when walking. Make sure to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be visible &#8211;<\/b><span style=\"font-weight: 400;\"> wear bright and reflective clothing, especially if you are walking in the dark.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay alert &#8211;<\/b><span style=\"font-weight: 400;\"> stay aware of your surroundings and walk with confidence.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Follow the rules &#8211; <\/b><span style=\"font-weight: 400;\">obey traffic signals and stay on the sidewalk if possible.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Measuring_Progress\"><\/span><strong>Measuring Progress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Without tracking your progress, it can be hard to stay motivated. Consider using a fitness tracker or app to measure:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distance walked\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories burned\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time spent walking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tracking your progress serves as a reminder of how far you\u2019ve come and can help keep you motivated to continue.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eating_Nutrient-Dense_Energy-Providing_Foods\"><\/span><strong>Eating Nutrient-Dense, Energy-Providing Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking requires energy, and it\u2019s important to fuel your body with nutrient-dense foods (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/food-as-fuel-before-during-and-after-workouts\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Incorporate the following foods into your diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole grains &#8211;<\/b><span style=\"font-weight: 400;\"> such as oats, quinoa, and brown rice.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits and vegetables &#8211;<\/b><span style=\"font-weight: 400;\"> adding more of these to your diet will provide you with vitamins, minerals, and fiber.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein sources &#8211;<\/b><span style=\"font-weight: 400;\"> such as legumes, nuts, and eggs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy fats &#8211;<\/b><span style=\"font-weight: 400;\"> such as avocados and olive oil.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A healthy diet can help you to get the most out of your walks.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the benefits of walking and how to get started, it&#8217;s time to lace up your shoes and get moving! Walking is an easy way to boost your health, both mentally and physically.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With the right attitude and a commitment to making it part of your daily routine, you can reap the rewards in no time.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most of us have heard we should aim to walk 10,000 steps a day. It\u2019s touted as being the magic number to reach when it comes to health and fitness (12). But is walking 10,000 steps really all it\u2019s cracked up to be? In short, yes and no. Ultimately, it depends on your individual health [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":48791,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,265],"tags":[],"coauthors":[122],"class_list":["post-48790","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Steps Challenge: Is Walking 10,000 Steps A Day All It&#039;s Cracked Up To Be? - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering whether the steps challenge is for you? Here&#039;s the ultimate guide to getting started with walking. Learn the benefits, how to walk properly, tips for making it enjoyable, and more.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Steps Challenge: Is Walking 10,000 Steps A Day All It&#039;s Cracked Up To Be?\" \/>\n<meta property=\"og:description\" content=\"Wondering whether the steps challenge is for you? Here&#039;s the ultimate guide to getting started with walking. Learn the benefits, how to walk properly, tips for making it enjoyable, and more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-12T13:11:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1936837756.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Steps Challenge: Is Walking 10,000 Steps A Day All It&#8217;s Cracked Up To Be?\",\"dateModified\":\"2025-01-12T13:11:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/\"},\"wordCount\":2337,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1936837756.jpg\",\"articleSection\":[\"Fitness\",\"Walking\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Most of us have heard we should aim to walk 10,000 steps a day. It\u2019s touted as being the magic number to reach when it comes to health and fitness (<\/span><a href=\\\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/1479-5868-8-79\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). But is walking 10,000 steps really all it\u2019s cracked up to be? <\/span><span style=\\\"font-weight: 400;\\\">In short, yes and no. Ultimately, it depends on your individual health and fitness needs. For some people, walking 10,000 steps a day is indeed the ideal goal.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\\\" alt=\\\"\\\" width=\\\"1925\\\" height=\\\"1200\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As this is a steady-state <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-walking-barefoot-on-grass\/\\\">exercise<\/a>, it\u2019s excellent for those who are just getting started with fitness or those who want a low-impact form of exercise. Plus, walking has been shown to improve cardiovascular health, reduce stress, and even help regulate blood sugar levels (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9181668\/\\\"><span style=\\\"font-weight: 400;\\\">21<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But for others, 10,000 steps may be too much or even unnecessary. People who are already very active may find that 10,000 steps don\u2019t offer them the challenge they need. They may need to mix up their routine with higher-intensity activities, like running or playing sports.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">And for people with pre-existing <a href=\\\"https:\/\/betterme.world\/articles\/walking-backwards-benefits\/\\\">health conditions<\/a>, 10,000 steps may be too much. For them, talking to a doct ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/\",\"name\":\"Steps Challenge: Is Walking 10,000 Steps A Day All It's Cracked Up To Be? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1936837756.jpg\",\"dateModified\":\"2025-01-12T13:11:33+00:00\",\"description\":\"Wondering whether the steps challenge is for you? Here's the ultimate guide to getting started with walking. 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Learn the benefits, how to walk properly, tips for making it enjoyable, and more.","og_url":"https:\/\/dev.betterme.world\/articles\/steps-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-12T13:11:33+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1936837756.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/steps-challenge\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Steps Challenge: Is Walking 10,000 Steps A Day All It&#8217;s Cracked Up To Be?","dateModified":"2025-01-12T13:11:33+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/steps-challenge\/"},"wordCount":2337,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/steps-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/shutterstock_1936837756.jpg","articleSection":["Fitness","Walking"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Most of us have heard we should aim to walk 10,000 steps a day. It\u2019s touted as being the magic number to reach when it comes to health and fitness (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/1479-5868-8-79\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). But is walking 10,000 steps really all it\u2019s cracked up to be? <\/span><span style=\"font-weight: 400;\">In short, yes and no. Ultimately, it depends on your individual health and fitness needs. For some people, walking 10,000 steps a day is indeed the ideal goal.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steps_Challenge\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">As this is a steady-state <a href=\"https:\/\/betterme.world\/articles\/benefits-of-walking-barefoot-on-grass\/\">exercise<\/a>, it\u2019s excellent for those who are just getting started with fitness or those who want a low-impact form of exercise. Plus, walking has been shown to improve cardiovascular health, reduce stress, and even help regulate blood sugar levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9181668\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But for others, 10,000 steps may be too much or even unnecessary. People who are already very active may find that 10,000 steps don\u2019t offer them the challenge they need. They may need to mix up their routine with higher-intensity activities, like running or playing sports.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">And for people with pre-existing <a href=\"https:\/\/betterme.world\/articles\/walking-backwards-benefits\/\">health conditions<\/a>, 10,000 steps may be too much. 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