You may not be able to exercise regularly or don’t want to spend a lot of money at the gym. The best and cheapest exercise for you is walking! Experts say that taking 10,000 steps a day is very good for both physical and mental health. 10,000 steps corresponds to about 7 km, which can be done in 80 minutes at a high pace. If you want to take 10 thousand steps in your daily home and work routine without doing sports or going for a walk, you need to be very active during the day. Here are 10 benefits of taking 10 thousand steps a day;
- Contributes to Weight Loss
It is possible to prevent obesity, one of the biggest health problems of our age, just by walking. The basic mechanism of weight loss is burning calories. 10 thousand steps mean burning 500 calories on average per day, and you start burning fat from the 25th minute. In this way, it is also very easy to lose weight.
- Eliminate the Risk of Heart Attack
One of the best things about walking is that it helps balance cholesterol levels. Thanks to walks, arteriosclerosis can be prevented, cholesterol values are balanced, diabetes and blood pressure values are reduced. With all these effects, we significantly reduce the risk of heart attack.
- It Prevents Diabetes
Sedentary life and poor nutrition can lead to weight gain, which in turn can lead to diabetes in people with a hereditary predisposition. Diabetes, which is a common disease of our age and whose incidence is increasing day by day, causes a significant increase in the rate of cardiovascular and cerebrovascular diseases. Taking 10 thousand steps a day helps us get rid of excess weight by reducing insulin resistance and reduces the risk of diabetes.
- Shield Against Cancer
Taking 10,000 steps a day also reduces the risk of developing cancer. For example, the risk of bowel cancer is reduced by regulating and accelerating bowel movements, while weight loss and regulation of estrogen hormone levels reduce the risk of uterine and breast cancer. We also strengthen the body’s immune system by walking, which is also very effective in reducing the risk of cancer.
- The Solution to Depression
With 10,000 steps a day, hormones such as endorphins and serotonin released from the brain reduce stress. The drugs used in depression are already used to increase the levels of these substances in the brain. Who wouldn’t want to achieve this in the most natural way possible, by walking? With 10 thousand steps a day, there is a significant decrease in the symptoms of depression, and it also helps those with concentration problems.
- Reduces the Risk of Alzheimer’s
According to studies, people who regularly take 10 thousand steps daily have a reduced risk of stroke. In addition, since it is good for brain health, we also take precautions against diseases such as dementia and Alzheimer’s at an early age. Walking increases adaptability by creating new connections in the brain. Many scientific studies have shown that regular exercise slows down brain aging and even plays an important role in preventing Alzheimer’s disease. With regular sports, we can prevent the loss of connections between nerve cells due to aging and strengthen the perception function in the brain!
- Sleep Problems Disappear
Quality sleep is the body’s most important detox method. However, problems such as inflexible working conditions and intense stress bring along the problem of insomnia, which is very difficult to deal with. The most important thing is not to look for the solution in medication when insomnia occurs! Studies have shown that taking 10,000 steps a day makes it easier to fall asleep and improves sleep quality, allowing you to sleep more deeply.
- Strengthens Muscles and Joints
Taking 10 thousand steps daily also strengthens the joints. In this way, it also helps prevent osteoporosis.
- Increases Sexual Desire
Taking 10,000 steps a day has been shown to increase sexual activity and sexual desire. It does this by increasing energy levels in the body and releasing more beneficial hormones and proteins from the brain and blood vessels into the bloodstream.
- Good for Self-Confidence
Even if you don’t reach your goal of 10,000 steps a day, it still feels good to take 8-9,000 steps. You already know that the feeling of achieving your goal is a great feeling, and then you will be motivated to experience this feeling every day 🙂
We just have one small request; you should not be distracted during the walk. You should be aware of what is happening around you.
If you are listening to music with headphones while walking, turn the volume down enough to hear the traffic or what is happening around you.