10k steps a day!!!
Might sound like an enormous amount of steps. And indeed, it is to some extent.
I bet you may have heard of this thing from the recent trend of 10 thousand steps a day challenges which are associated with fitness, weight loss, reduced risk from heart diseases, good immune system, longevity, and whatnot.
But, have you ever thought for a second that is this “10k steps” thing really effective for weight loss and all the other things associated with it? Or is it just a market campaign of healthcare-based companies to promote their fitness items like sports watch, shoes, etc.?
In this post, we are going to discuss just that. And by the end of this post, you will know everything about this topic.
How effective is the “10k steps a day” in weight loss ?
Let’s start seeing the stats first associated with this challenge.
So 10,000 steps include 8 kilometers of walking and max to the max, it helps us burn 300-400 calories.
Many people get latched on to these stats thinking that burning such a huge amount of calories will lead to their weight loss journey. But let me tell you, weight loss just isn’t that simple. Burn such and such amount of calories will not lead to weight loss directly. Many factors are involved in weight loss. Although the main goal for weight loss can be completed through staying in a calories deficit. Now you may be thinking that
What is calorie deficit?
Simple, being in a calorie deficit means consuming total net calories of your day less than your maintenance calories.
Although note that, you will have to have full information about weight loss. Because as I said earlier, weight loss involves many factors. To know all the information, click here!
Ok so now we know that 10,000 steps a day certainly won’t help you in losing weight. At least not by just doing 10,000 steps.
Let’s see what is the case of the “other things” associated with 10k steps a day such as general health, decreased risk from heart diseases
Is it effective for the other things it’s associated with ?
Ok so, first let us mention a few of these “other things” associated with these number of steps a day. And also a breakdown on these whether they are true or just some myths!
- It reduces the risk of cardiovascular diseases, thus increasing life expectancy or Longevity– “Good Cardiovascular health has always been associated with exercise. And walking these number of steps will surely help me.“ Now, this is the thinking of many people fitted by fitness-based product companies. But, the story is actually totally opposite. A recent study showed that the people who took 8,000 steps per day were 50% less likely to die prematurely from heart or similar diseases. A conclusion was also made in this study that a number bigger than 8,000 will also not have any extra benefits on your health except increased calories burnt.
- It improves our overall health – So see, exercise will definitely help in our overall health like strengthening our lungs, improving our concentration, etc. But as I said earlier 10,000 steps per day is just an exaggerated number. You can achieve all these benefits within 8,000 steps. Although if you want to go for 10k, nobody in the world can stop you. It’s totally your choice whether to go for 10k or not. But my request is that don’t make 10k steps the “base number of steps” per day.
- It improves our immune system – Now, this point is true to its word. Walking does boost our immune system. This is because when we exercise or walk, in this case, our body increases the production of white blood cells.
Nw, let’s come to the concluding part –
By far, we have seen that 10k steps a day are just an exaggerated number. You can always get the benefits of walking even from 8,000 steps per day. Although if you want to burn extra calories along with getting these calories, the 10k challenge is always open for you.
The thing for most people has now become that they think, they would miss out on something if they didn’t achieve 10k. For them, 10k is the least amount of steps one should have, in order to be healthy. And then they would push too hard on themselves even when they don’t have to and would feel guilty in bed that “Why haven’t I completed my step goal ?!?!?”. It’s okay if someone has not completed 10,000 steps in a day because they haven’t missed out on anything except a few more calories to be burned.
But note that, I am not discouraging you by any means not to go for 10k. If you have time in your schedule, definitely go for burning those extra calories. Also, having a step goal gives one the motivation to work on their fitness. Just make that step goal is 8,000 when beginning. Then later, you may increase it as per your will.