Here’s What Happens If You Walk 10k Steps Every Day

1. It Starts You Off With A Great Fitness Goal

Image Source / PureGymMost people will be more likely to succeed in getting fit and losing weight if they set a specific daily goal, and that's why 10,000 steps a day can be a great place to start. Having a specific number in mind that you can also track on your fitness watch or app might help you to achieve your goals.

2. It Can Help To Boost Your Heart Health

Image Source / News MedicalWe all know that regular physical exercise is going to give your heart a better chance at being healthy, so 10,000 steps every single say is going to help the amount of oxygenated blood pump around your body much more easily, putting less pressure on your heart.

3. Your Lungs Might Get Stronger

Image Source / Live ScienceWhen you're moving more regularly every single day, it gives your lungs and the surrounding muscles the best chance to get stronger. This is because you're increasing your rate of breathing when you're moving, therefore helping your lungs to better manage your oxygen.

4. You Might Find That Your Concentration Has Improved

Image Source / ClockwiseAny sort of exercises gives you a healthy boost of endorphins, which help you to feel good. So making the effort to move more throughout the day and complete 10,000 steps will help to increase blood flow to the brain and help your brain to focus and concentrate better.

5. It Could Result In Healthier Bones

Image Source / Health AngelPhysical activity, and particularly exercise which sees you standing up and moving around like walking or running, puts pressure on your bones, which helps to make them stronger. It could also reduce your risk of getting osteoporosis when you get older.

6. Helps To Tackle Effects Of Sitting At A Desk All Day

Image Source / RedditWhen you decide to track 10,000 steps a day, it makes it more likely that you'll get up and walk around when you usually wouldn't. If you have a desk job, this can be a huge benefit because you might think 'Oh I'll take this call walking around instead of sitting still, to make sure I can reach my 10k step count'!

7. It Can Help To Build Muscle

Image Source / PinterestThe more you take part in physical activity day after day, the more likely it is your muscles will grow bigger and stronger. Especially with walking and running to reach that step count, you might see improved muscle mass in your legs.

8. It Could Help To Improve Your Blood Sugar Levels

Image Source / InsiderYour muscles will use more of the glucose supply in your bloodstream the more active you are physically. Which means the more you workout and move around, the more likely it will be that your body's supply of insulin will be used more effectively

9. Blood Pressure Could Be Lowered

Image Source / Harvard HealthOne of the best ways to combat getting high blood pressure is by a healthy workout routine. Walking on a daily basis is one of the best ways to make sure you're regularly moving around. If you're walking 10,000 steps a day, it helps for blood vessels and blood flow to work more freely.

10. You May Find You're More Flexible

Image Source / Peaceful DumplingThe more physical activity you do, especially stretching out your legs, the more flexible your body will become. And the more walking you do on a daily basis to improve flexibility, the better you reduce your risk of injury, aches and pains.

11. You Might Improve Your Posture

Image Source / CheezburgerMost of us would say these days that one thing we strive for is better posture, after being hunched over a computer or phone. Because daily walking can improve your flexibility, it could also help to improve your posture.

12. It's Likely That You'll Have More Energy

Image Source / MetrifitEven though most of the time you might feel like you're too tired to work out, there's no doubt that once you've done it, you feel more alert and awake. Walking these steps every day will help to boost your energy levels!

13. You Might Be Happier!

Image Source / HealthlineEverybody wants a great (and healthy) way to boost their mood, and luckily walking 10,000 steps a day might help with that! Because physical activity boosts those feel-good hormones, you're likely to have an improved mood if you're getting active every day.

14. It Could Help You To Lose Weight

Image Source / ShapeIt's important to note that this depends entirely on your own body, diet and lifestyle. But there's no doubt that moving more (and specifically, 10,000 steps a day) will make it more likely that you burn off fat if you're being healthy in other ways, too.

15. It Might Help You To Be More Sociable

Image Source / The GuardianIf you're purposefully looking for excuses to walk more steps, this could help you be more social and get out of the house. You might ask a friend to join you for a walk, or decide to walk for something you'd usually get delivered, like your food shopping.

16. Or Make New Friends!

Image Source / College ForwardIf you're out of the house more often, and maybe exploring new places to reach your step count like walking through the park, it's more likely you might meet new people along the way. You may even meet people also trying to meet their 10k step count! Or join a walking club.

17. It Could Make You Feel More Accomplished

Image Source / Yahoo News UKWhen you set a goal - and especially one that's going to make you feel happier and healthier - achieving it can make you feel pretty wonderful. You feel like you've accomplished something with your day, and knowing you've hit those 10,000 steps will feel rewarding.

18. ... Or It Could Make You Feel Like A Failure On Some Days

Image Source / Scientific AmericanBut the thing with setting goals - and particularly daily ones - is the feeling of failure you might get if you don't reach them. If you've been meeting 10k steps every single day for a while and suddenly you have an off day where you aren't able to walk as much, you may feel even worse that you've failed to meet 10k steps that day.

19. You Might See New Places

Image Source / WikipediaIf you're trying to meet a daily walking goal, it's likely you'll start looking for new places to walk and visit to get in your step count. This can be great to evening walks or days off when you can find something new to do, with the goal of reaching you step count along the way!

20. It May Change Up Your Vacation Routine

Image Source / WikipediaIf you're usually someone who likes their vacations to be two weeks sat round the beach doing nothing, you might plan something different to reach your step count. You might decide on a hiking or sight-seeing vacation instead to meet your 10k step count, which can help you travel to new places.

21. You Could Store Less Fat In Your Body

Image Source / Spine Correction Center of the RockiesTwo people who eat the same amount of calories will store it differently in their bodies if one of them is moving all day, and one of them isn't. If you're reaching a 10,000 a day step count, then it's less likely that body fat will be stored up.

22. You Might Get Better At General Healthy Habits

Image Source / Wealth of GeeksOne thing about reaching a 10k daily step goal is that it teaches you how to reach a health goal and stick to a routine. This good habit can also begin to be applied to other aspects of your life, which can help you to achieve a more healthy lifestyle overall.

23. It Might Make It Easier To Exercise

Image Source / HelpGuide.orgWhen you're faced with hitting the gym or working out at home after a long day at work, most people might succumb to the temptation of the sofa. Getting in 10k steps a day puts a different spin on the idea of working out, because you might reach your step goal before you've even finished your work shift, if you're making the effort to walk more - like going out to get your lunch.

24. You Can Help To Improve Your Balance

Image Source / The HillIf you're working harder to walk more and use those key muscles in your legs and butt, as well as walk with improved posture, then you can also help to improve your balance and muscle strength the more you walk.

25. It's Perfect If You've Got A Dog

Image Source / Law's Country KennelIf you've got a dog and are therefore already walking every single day, trying to meet a 10k step goal daily can be an easier task. It can be the excuse to go on longer walks with your dog, or maybe you're already meeting that step goal anyway because of your best friend!

26. You Might Not Even Need To Leave The House

Image Source / Runner's WorldIf you're put off with the pressures of going on walks outside if that's not your thing, you can still meet a step goal inside the house. If you invest in a treadmill, why not meet your step goal while binge watching your favourite Netflix program?

27. It Could Help To Combat Depression Or Anxiety

Image Source / National TodayExercise has long since been considered to help combat mental health problems and help to improve mood. Especially with walking, you can visit some places in nature with calming scenery to also help you feel more at ease.

28. It Could Help You To Think More Clearly

Image Source / ScienceAlertWalking is a great source of exercise, but it's also been considered a great way to open up the mind and help to clear the head - not least because of the fresh air! So if you're someone who needs to think creatively for work or for a hobby, you may find walking 10k steps a day can help.

29. You Could Sleep Better

Image Source / DeviantArtIf you're reaching a 10k step goal every day, it could help you to not only sleep better, but drop off to sleep more easily, too. More exercise throughout the day can help your mind and body be more tired when it comes to bedtime.

30. It Could Lower The Risk Of Dementia

Image Source / HealthShotsThere have been studies, such as in JAMA Neurology, that have found 10,000 steps a day could be linked to less dementia. It's even suggested by research that less than 10,000 steps can still help to lower the risk of dementia.

31. Here's what happens if you DON'T walk 10k steps every day! It could shorten your life

image source: reddit.com

If you're not walking 10k steps a day - which means you're probably not doing any walking at all during the day - then the chances are higher that you're going to shorten your life due to periods of inactivity every single day over a long period of time. People who don't walk 10k steps every day are likely those who work at desk jobs or are sat down all day, because it's much harder to get all your steps in that way - so if you're not actively trying to walk around your sat-down job, you might find time is taken off your life in the long run!

32. Your risk of heart disease is going to increase

image source: reddit.com

If you're not walking your 10k a day and remaining sedentary, it's also likely that your risk of heart disease is going to increase. There are lots of health risks associated with sitting down all day over a long period of your life, and heart disease is just one of them. It's so important to keep your heart healthy, and 10k steps a day is one of the best ways to do that because it's keeping you up and about your heart pumping harder for your body as you take the steps. Walking is one of the best exercises you can actually do for heart health.

33. You're more likely to get type 2 diabetes

image source: reddit.com

Type 2 diabetes is common among around 30 million Americans, but it's of a higher risk for people who are sat down all day. If you're getting in your 10k steps and staying sat down instead without exercising much, then your risk of type 2 diabetes is not only higher, it's A LOT higher. Even just walking 30 minutes a day can reduce your risk of type 2 diabetes by around 50%, and half an hour of walking is about half, or under half, of your 10k a day depending on what pace you're going! So imagine the benefits for a full 10k.

34. You might be more at risk of breast cancer

image source: reddit.com

We know that cancer can happen to anyone, no matter how active you are, and you might not have thought that your lifestyle choices, or lack of exercise, could have a direct impact on your risk of cancer. Well, studies have actually shown that breast cancer was a lower risk in women who exercised regularly, compared to those who didn't have a lot of physical activity. The risk of developing breast cancer was actually around 25% less in those who were physically active. A good enough reason to try get those 10k steps in!

35. You might find it harder to sleep

image source: reddit.com

There's no doubt that exercise is going to wear you out, mind and body, and can often lead to a much deeper, more well-received night's sleep! Especially if you're making the effort to walk 10k steps a day, your tired legs are going to thank you for it when you eventually climb into bed. Sometimes, sitting down doing nothing can be tiring in itself because it makes you get in the sleepy mood, so you might think it wouldn't affect your ability for a good night's sleep. But lack of exercise that affects your sleep is going to open the door for a whole host of other health problems, like weight gain and diabetes.

36. You might get high blood pressure

image source: reddit.com

Exercising daily is vital for keeping your heart pumping healthily so that your blood pressure can stay as it should be. 10k steps a day are a great way to keep your heart pumping and your blood pressure under control. If you're not walking those steps every day and you're remaining inactive, your blood pressure is going to suffer for it. This is because your heart being in shape through daily exercise is what keeps it being able to pump blood without much effort. When you're unfit, the heart has to work harder, leading to higher blood pressure.

37. Your memory might be worse

image source: reddit.com

Scientists think there actually might be a connection between physical activity and the brain's ability to make neural connections and adapt through its lifetime. One of the areas that can adapt and grow through this regular daily activity is the part of the brain responsible for memory. So if you're not getting your daily steps in, every day, this part of the brain might take a hit for it, which means your memory may eventually take a hit, too. Studies also suggested this from adults who had kept up with being active when they were younger, and then had a better memory later in life.

38. You'll lose your endurance from lack of steps

image source: reddit.com

10k steps is a worthy goal, not just because of exercise, but because it's a consistent routine that's going to keep up your endurance. When you're taking 10k steps every single day, it's going to get easier and easier every day that you do it. When you're not taking 10k steps every day, and you're inactive for a while, you might be shocked how difficult it's going to be for you the next time you workout. This is because you've had such a long break from it that it's almost like your body has reset from even knowing what exercise feels like! That's why the key to exercise is consistency.

39. You may find certain joints hurt more

image source: reddit.com

Contrary to what you might think, it's not 10k daily steps that are going to make your knees flare up because of all the walking - it's actually the opposite, sitting down all day, that's going to make everything ache. It's been shown that knees and shoulders in particular might hurt a lot more if you're not getting in those daily steps or exercise. This is because periods of inactivity are going to weaken your muscles and joints, meaning it's likely they're going to hurt even when you're not doing anything! Those 10k steps are vital for your knees.

40. Your body's 'good' cholesterol is going to go down

image source: reddit.com

Cholesterol is a word most people associate with being something bad - and it's true that high amounts of bad cholesterol is a health issue, but there is also a good kind of cholesterol that your body needs. Good cholesterol is called HDL cholesterol, and it's there to help remove the bad kind from your bloodstream. If you're not getting in your 10k steps a day and not doing much daily activity to keep your heart pumping, it's likely that your levels of HDL will go down, and then the bad cholesterol will increase without being kept in check!

41. Your bones might get brittle

image source: reddit.com

When we think of lack of physical activity and our daily steps, we think about our muscles and heart health, so you might never have given a thought to your poor ol' bones! If you're not getting your daily steps, there's a high chance you might end up suffering with brittle bones, too. It might sound counter-productive to push your joints and bones more through exercise, but it's this daily physical movement that's key for bone health. Certain exercises, like resistance training, can also help increase bone density, which you can do on top of your daily step count.

42. You're more at risk of low mood

image source: reddit.com

If you've experienced low mood and depression before, then you know how impossible it can feel to get up and get movement. It's catch 22, because not exercising will make your low mood worse, but the thought of exercising when you're depressed is a no-go. Over time, if you're not pushing yourself to get your 10k steps in during the day, it's likely to trigger low mood, anxiety and depression. Any sort of exercise, including walking every day, is going to give you a key boost of feel-good hormone - so if you're not getting that, your mood is going to suffer.

43. You're probably going to put on weight

image source: reddit.com

Regardless of how healthy you're eating and being otherwise, if you're sat down all day instead of walking 10k or moving about, it's inevitable that you're going to put on some sort of weight - especially around the legs, thighs, bum and tum area! It might not be a huge weight gain, but you might notice the difference because you're not moving about enough every day. Of course, over the long term, if you're sat down all day every day, then this moves into more serious territory of putting on a lot of weight and potential obesity.

44. You lose focus

image source: reddit.com

If you started off doing a 10k step count a day and then you dropped off, the longer you leave it, the more likely it will be that you lose focus. Knowing that you have a 10k step count goal, and especially if you're using smart fitness tech to keep track of it, really helps you to set your focus up for the day, concentrating on moving more and when you need to get up and move. Without the 10k goal, you might lose focus, and this can affect other things during your day, too, giving you a general 'brain fog' - especially if lack of movement leaves you feeling sluggish.

45. You won't get that sense of accomplishment

image source: reddit.com

There's no doubt that accomplishing daily exercise goals is one of the best feelings, and it's what spurs you on to do the same again the next day. When you've done enough days, you start to get that 'I can't break the streak now, I've done so well', making it even more likely you're going to carry on doing 10k every day! So without this, you're not getting that pat on the back at the end of the day - you're getting that big fat zero on your step counter, because you didn't even switch it on, and you won't feel as proud of yourself as you should.

46. Your body will be deconditioned

image source: reddit.com

When you're keeping up with a regular exercise, it's conditioning your body, mind and muscles to get used to that movement, and to continue to keep up with it. This is why 10k a day is such a good exercise goal, because you're making sure to condition your body every day to the fact that you're going to be doing that many steps. If you stop doing 10k a day, or never start to begin with, your body and muscles are going to be deconditioned to the idea of any kind of movement - even something as simple as walking. That means weaker muscles!

47. You'll get breathless more easily

image source: reddit.com

When you're not doing your daily steps, you may also find that you feel out of breath much more easily. We've all been there when we think we're in shape and we're faced with a simple flight of stairs! You might think you're breathless because you're 'out of shape' and your heart is pumping harder for you when you do something, making you feel like you need deeper breaths, but a lot of it is because of those weak muscles we just mentioned, too - you need muscles to breathing, so if all your muscles are weak and deconditioned, your breathing is going to be more labored, too.

48. It'll be harder to encourage yourself to do chores

image source: reddit.com

How easy do daily tasks feel when you have a 10k step goal? Because you know everything you do is going to count to that step goal! You don't mind going to load the laundry you've been putting off, because it'll be steps towards the machine. You don't mind tidying up because the steps count when you're moving around with your vacuum cleaner. When you don't have this step goal to focus on, suddenly chores seem exactly that... chores. They're not ways to help you get in your exercise, they're just things you don't want to do - meaning you're more likely to put them off, and remain sat on the couch.

49. Daily tasks may suddenly be a physical struggle

image source: reddit.com

You may also find that the simplest tasks around the house - like the laundry when you do do it, or lifting up the vacuum cleaner - now feel harder to do. This is because you're not getting a lot of daily physical activity or steps, so like we said, your whole body is just deconditioned to the idea of movement - your muscles are weaker, everything seems more laborious and you may even struggle with things like lifting or carrying things up the stairs when you're tidying up, because your muscles are weak and everything hurts!

50. Aim for any step count a day

image source: reddit.com

Trying to get 10k steps in a day is a great goal to set for the average healthy adult. You can of course do more than this, which will put you in the VERY active category! That being said, a lot of people can stop doing 10k steps a day because it feels like too much pressure, and this is what can spiral into a lot inactivity because you feel like you've failed. At the end of the day, ANY steps are better than none at all. So if you need to set your goal at 1000, 6000 or 8000 to get you going - do whatever count works for you to get you up and moving!