Source :NEWS18 NEWS
Last Updated:June 07, 2025, 16:53 IST
With no gym, no gear, no expensive app subscriptions, walking is one of the most convenient forms of exercise that you can include in your daily routine.
Consistent walking aids weight management and burns 300-500 calories.
Walking 10,000 steps a day has become a popular fitness goal and for good reason. It’s realistic and simple to achieve – no gym, no gear, no expensive app subscriptions. From subtle shifts in mood to noticeable differences in energy, walking 10,000 steps a day can have a profound impact on physical and mental health.
But what really does happen when you commit to this habit for a whole month? Kushal Pal Singh, Performance and Fitness Expert at Anytime Fitness, shares the kind of difference you can notice with 30 days of consistent movement.
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Improved Energy Levels
The first change that you will notice is that your energy levels start to change. The first few days, you will likely feel a little more tired than normal, particularly if your body is not accustomed to ongoing movement. But after the first week, most people feel more energetic and less lethargic. Walking enhances circulation, boosts oxygen levels in the body, and builds stamina in the long term.
Better Weight Management and Increased Metabolic Function
One of the most notable benefits of walking is improved weight control. Taking 10,000 steps can lead to the burning of roughly 300 to 500 calories per day, depending on walking pace and body weight. When practised consistently, this exercise can help bring about incremental weight loss or aid in maintaining one’s current weight more effectively, especially when coupled with mindful eating habits.
Boost to Mental Health
There are also significant mental health benefits. Regular walking helps reduce stress, anxiety, and symptoms of mild depression. It releases the body’s natural mood elevators, known as endorphins, and increases sleep. The majority of people sleep better and tend to feel more emotionally balanced after including a walk in their daily routine.
Physiological Improvements
Physiologically, walking is good for the heart, lowering blood pressure and improving cholesterol. It controls blood sugar, strengthens muscle and bone, and with consistency over time, can ease chronic pain, particularly in the knees and back. You may not feel all of this immediately, but the internal dividends begin early and accumulate with regularity.
Flexible and Accessible
Another benefit is its flexibility. You don’t require special equipment or a schedule. The 10,000 steps can be divided throughout the day through morning strolls, shopping for groceries, stair climbing rather than the elevator, or night strolls.
- Location :
Delhi, India, India
- First Published:
June 07, 2025, 16:50 IST
SOURCE : NEWS 18
