How are your fitness goals going? Well, even if you’ve been putting it off, it’s not too late to start a simple fitness goal of 10,000 steps a day. Those steps equate to roughly 5 miles of movement and while it may seem like a lofty goal, it can be a lot simpler to accomplish. Let's take a closer look at what happens to our bodies when we get that recommended amount of daily movement.
1. Improved Brain Function and Mood
Engaging in any form of physical activity triggers the release of endorphins, the feel-good chemicals that can boost your mood and reduce stress and anxiety. For additional benefits, getting your 10,000 steps outdoors in nature can significantly increase mental health and relieve symptoms of depression and anxiety. In addition to improved mental health, regular walking can also improve cognitive function and memory.
2. Better Mobility
Walking can have a tremendous positive impact on your joint health. When you hoof it, your body releases synovial fluid, which acts like engine oil to lubricate your joints and keep them moving smoothly. Additionally, a regular walking routine helped boost physical performance and reduce knee joint pain in those with arthritis. If you have existing joint pain, engaging in regular low-impact exercise like walking can help relieve pain and prevent joint-related issues in the long run.
3. Healthy Weight Loss
Getting stronger mentally and physically is great, but slimming down is everyone’s favorite. Walking is an effective way to increase caloric expenditure and support intentional weight loss, along with other efforts supervised by your health care provider. Studies continue to show that walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels. And it elevates your heart rate and activates muscles like your quads, glutes, calves and hamstrings, helping to burn calories and strengthen your lower body.
4. Speedier Recovery
Moving your body leads to a quicker recovery when your workout is done. Engaging in active recovery, or a cool-down, like leisurely walking after intense exercise or strength training, can support recovery and promote blood flow to your muscles, helping to prevent muscle stiffness and allow your body to recover faster. Combined with all the previous benefits, walking is a great way to start opening new doors to new exercises and routines.
