Revealing the benefits of walking

Sandra Harrell, DPT, MS
May 19, 2025

In our world of fitness trackers and health apps, the number "10,000" often looms large. For years, hitting 10,000 steps daily has been the gold standard for activity. But where did that number come from and is it the only target worth aiming for?

While the 10,000-step goal originated partly from a 1960s Japanese marketing campaign for a pedometer, modern research tells us something important: significant health benefits really start to accumulate and often peak within the 8,000 to 10,000 steps per day range.

So, whether 10,000 feels daunting or you're just curious about why walking is so good for you, let's explore the powerful benefits of making 8,000+ steps a regular part of your day.

1. Boost Your Cardiovascular Health

Walking is fantastic medicine for your heart. Regularly hitting the 8,000-10,000 step mark helps:

Lower your risk of heart disease and stroke.
Improve blood pressure levels.
Manage cholesterol levels (increasing good HDL, lowering bad LDL).
Improve overall circulation.

Think of each step as contributing to a stronger, more efficient cardiovascular system.

2. Aid in Weight Management

While diet plays a huge role, consistent movement is crucial for burning calories and managing weight. Walking 8,000-10,000 steps contributes significantly to your daily energy expenditure. It helps:

Burn calories, aiding in weight loss or maintenance.
Boost your metabolism slightly over time.
Reduce harmful abdominal fat.

It's a sustainable, low-impact way to keep your body's metabolic engine running smoothly.

3. Improve Blood Sugar Control

Regular physical activity like walking makes your body more sensitive to insulin, the hormone that helps glucose enter your cells for energy. This means achieving 8,000+ steps can:

Help lower blood sugar levels.
Reduce your risk of developing Type 2 diabetes.
Be an essential tool for managing existing diabetes.

A short walk after meals can be particularly beneficial for blunting blood sugar spikes.

4. Strengthen Bones and Joints

Walking is a weight-bearing exercise, meaning it gently stresses your bones, signaling them to stay strong and dense. This helps prevent osteoporosis. Furthermore:

Movement lubricates your joints and strengthens surrounding muscles, potentially easing arthritis pain.
It's low-impact, making it accessible for most people, even those with joint issues.

5. Enhance Mental Well-being and Mood

The mind-body connection is powerful! Walking, especially outdoors, can:

Trigger the release of endorphins, natural mood boosters.
Reduce symptoms of anxiety and depression.
Lower stress levels (walking provides time to think, decompress, or listen to music/podcasts).
Improve sleep quality, especially if done earlier in the day.

6. Support Cognitive Function and Longevity

Research increasingly links physical activity with brain health. Getting those steps in promotes blood flow to the brain, which may:

Support memory and cognitive function.
Reduce the risk of cognitive decline and dementia.
Studies also show a clear correlation between higher daily step counts (especially up to the 8k-10k range) and a lower risk of all-cause mortality – meaning walking literally adds healthier years to your life!

Making 8,000-10,000 Steps Achievable

This range might sound like a lot, but it's often more attainable than you think. Integrate movement throughout your day:

Take the stairs instead of the elevator.
Park further away from entrances.
Walk during phone calls.
Take short walking breaks (5-10 minutes) every hour or two.
Walk the dog for an extra 15 minutes.
Go for a walk after dinner instead of heading straight for the couch.
Pace while waiting for things (like the microwave or commercials).
Plan walking meetings or social catch-ups that involve walking.

Don't get discouraged if you don't hit 8,000 steps every single day. The most important thing is to move more than you did before and build consistency. Any increase in your daily steps is beneficial!

Talk soon,

Dr. Sandra and Team