Why you should take 10,000 steps a day

Consistent daily activity helps strengthen your body against disease. Research found that 35 different chronic health conditions are accelerated by physical inactivity. They range from heart disease and stroke to depression and constipation. 

Something as simple as getting in 10,000 steps will help. In fact, research shows that taking 10,000 steps a day is just as effective as doing five 30-minute workouts a week. Here are a few specific benefits you miss when you don’t get those daily steps.

Strengthening the heart 
Someone who gets 10,000 steps a day will have a bigger stroke volume—how much blood the heart pumps per beat—compared with someone who gets 1,000 steps a day. It is also a sign of greater aerobic capacity, which is the best predictor of mortality and disease risk.

Stabilizing blood sugar
People who get 10,000 steps a day tend to have a much lower glucose and insulin response in their blood after a meal. Someone who is inactive will have a much bigger response. Now consider this: Glucose and insulin surges after a meal can predict the risk of developing diabetes and cardiovascular disease.

Making the brain more agile 
The ability to learn new tasks, grow new brain cells, and stave off cognitive decline are all aided by daily moderate exercise. One bout of exercise may enhance the brain’s ability to reorganize, repair, and adapt to new situations. In addition, aerobic exercise, such as walking, may also spur new cell growth in the hippocampus, the area of the brain that regulates emotion and memory. 

Building a more dedicated you
If you took 10,000 steps yesterday and the day before, you’re more likely to take that amount again the following day. The whole point of trying to get 10,000 steps a day is making movement part of your normal routine, especially if it wasn’t before.