At Vitasole, we believe that walking is the BEST thing you can do for your health. It keeps you fit, active and healthy. Plus it's a form of exercise that you can keep doing throughout your entire life. Keeping you much healthier and happier in your "Autumn years". With a nudge in the right direction a love affair with walking could be the best thing you ever do.
Of course, as we all (for some reason) know, the golden ticket of walking is 10,000 steps a day. For years this number has been shoved down our throats. Now, with the rise of smart watches the goal of 10,000 steps is even more ingrained into culture. We’re here doing laps around our living rooms to get that oh so satisfying buzz of achievement on our wrists.
But why 10,000? Why not 9,000 or 11,000? Well, buckle up (or lace up), because we’re about to take you on a walk through why 10,000 steps a day is not just a fitness fad but a fantastic way to improve your health.
Retracing our 10,000 Steps
First things first, where did this 10,000-step craze even come from?
Believe it or not, it doesn’t come from any scientific research at all! In the 1960s Japan created the first ever commercial pedometer. In an attempt to make it a more catchy prospect before the 1964 Tokyo Olympics, the marketing team called it the "manpo-kei" (which translates to "10,000 steps meter").
The campaign was a huge success and its legacy remains. But what started as a gimmick was soon backed by science. It has now been proven that:
- Walking 9,800 steps daily can reduce dementia risk by 50%.
- 10,000 steps outdoors may ease anxiety and depression.
- Walking helps relieve arthritis-related knee and joint pain.
- Every 2,000 steps may lower the risk of premature death (JAMA Internal Medicine).
- Walking boosts mental clarity and creativity.
What started as a gimmick became a part of culture, and the rest is history.
Why 10,000 Steps is a Big Deal
1) Heart Health Hero: Walking 10,000 steps a day lowers blood pressure, reduces the risk of heart disease, and keeps your ticker ticking in tip-top shape. It’s a daily dose of cardio without the sweat-soaked gym clothes.
2) Weight Management Wizard: Walking burns calories, helps you maintain a healthy weight, and keeps your metabolism humming. Plus, you get to enjoy the great outdoors—or at bare minimum your local shopping centre...
3) Mood Booster: A mixture of endorphins, sunshine, nature and a sense of achievement can do wonders for how you feel. No matter what’s getting you down, you’d be amazed at how well a bush walk and a sunset could fix it.
4) Longevity Legend: Do you ever see wildly spritely elderly people and wonder to yourself, “how?” The answer is probably walking! The more you walk throughout your life, the more you’ll be able to walk when it gets a bit tougher.
How to Walk 10,000 Steps Safely
Given what we've gone over, it might be tempting to bet out there and walk up a storm right now. We recommend that heavily, but please, do it safely! Here are some tips to keep in mind:
1) Ease Into It: If you’re new to walking or haven’t been active in a while, don’t jump straight to 10,000 steps. Gradually increase your daily step count over a few weeks to avoid overexertion or injury.
2) Wear the Right Shoes: Good footwear is key to staying safe and comfortable while walking. Shoes that provide proper arch support, cushioning, and stability can help prevent blisters, foot pain, and long-term joint issues. Whether you're walking on pavement, trails, or treadmills, opt for shoes designed for walking (such as anything from Vitasole) to support your entire body’s alignment.
3) Stay Hydrated: Walking is a form of exercise, and even moderate movement can lead to dehydration. Make sure to drink water before, during, and after your walk to stay hydrated.
4) Listen to Your Body: If you feel pain, especially in your knees, hips, or feet, take a break. Pushing through pain can lead to injuries. Adjust your pace or route as needed, and if discomfort persists, consult a healthcare professional.
5) Choose Safe Routes: Make sure your walking path is safe, whether it's well-lit sidewalks, parks, or walking trails. Always beb aware of your surroundings, especially when walking alone.
By following these tips, you’ll be walking your way to better health while minimising the risk of injury. So, lace up your boots made for walkin’ (or Vitasole's), hit your stride, and walk your way to 10,000 steps! Your heart, brain, and body will thank you for it.