10,000 steps: What Happens to Your Body If You Walk Every Day
10,000 steps: What Happens to Your Body If You Walk Every Day
Perhaps everyone has heard about the need to walk ten thousand steps every day. Let us find out if it is really that useful.
Indeed, this figure did not come out of thin air but has an evidence base. As studies conducted in Japan show, life expectancy directly depends on the number of steps a person takes daily. Walking at a fast pace is the most beneficial load for the cardiovascular system. Daily walking reduces the risk of developing heart and vascular diseases by 40%. Loading the shins is an excellent prevention of varicose veins. When we walk, about 200 muscles work in the body. Such physical activity does not contribute to the build-up of muscle mass, which is very important for women who want to lose weight. Going for a daily walk, we make our bones stronger, because during physical activity, calcium is better absorbed, bone tissue becomes denser. Taking 10,000 steps at a fast pace makes us more balanced, because during walking the body uses up cortisol and adrenaline faster – hormones that are produced in response to stress. At the same time, dopamine begins to actively enter the blood. This hormone is produced during any physical activity and is responsible for motivation and the desire to achieve results.
Low-intensity physical activity enriches cells with oxygen and strengthens the immune system.
In order for a walk to be as beneficial for the body as possible, it is best to do this half an hour after eating. Thus, blood sugar decreases, being converted into energy for movement.
So, we understand that regular walking has a beneficial effect on the whole body. But is it possible to lose weight with such physical activity? Let us calculate: on average, a person spends 4 calories every 100 steps. Taking 10,000 steps, we spend 400 calories. Much depends on the daily diet and how much a person needs to lose. If the body mass index is above 30, then additional load is required for a noticeable result. 10,000 steps daily is a great way to improve your health, improve your mood and keep yourself in good shape.
