Walking 10,000 Steps a Day -- How to Identify Who Can Benefit

Identifying who can benefit from a 10K-steps/day program is a matter of simply thinking of a health- or emotion-related challenge that can be addressed by such a program and then thinking about who has such challenges. Weight loss: A mildly obese person could eventually walk 10K steps/day and lose weight slowly but surely. A morbidly obese person could benefit, too, assuming that he or she can handle the impact -- perhaps by initially walking in a swimming pool. Body fat: Someone who wants to decrease his or her body-fat percentage can benefit long-term from walking 10K steps/day. Healthier eating and an increase in resting metabolism often result from persisting in a 10K-steps/day program. Both of these can lead to decreased body fat. Heart attacks: A sedentary person who is at a higher than normal risk of heart attack should first consult his or her physician to get approval to walk 10K steps/day. By introducing this gentle form of physical activity into his or her daily life, such a person could conceivably lower over time the risk of heart attacks. Distress: Unlike eustress, which is the good kind of stress, distress can have long-term negative effects on one's health. If you know someone who suffers from a lot of distress, then you have identified someone who can benefit from walking 10K steps/day. Lethargy: It seems paradoxical, but someone who is lethargic is often simply not getting enough daily physical activity. Walking 10K steps/day ensures that a person gets sufficient activity to stay energetic throughout the day. Frenzy: A frenetic person potentially can be calmed by walking 10K steps/day. There are at least two reasons for this: (1) the change in body chemistry from that much physical activity; (2) the contemplative time made available through walking typically more than an hour a day to reach 10K steps daily. Sleep problems: Some chronically sleepy individuals have a medical condition such as chronic obstructive pulmonary disorder (COPD). But other such individuals simply lack a sufficiently consistent work/recovery rhythm to their days. Walking 10K steps/day, especially if not done right before bedtime for most individuals, can improve their sleep hygiene. Mental haze: Someone who has lost some mental sharpness or acuity potentially will benefit from walking 10K steps/day. While it is true that certain mental exercises can help to keep the mind sharp, it is also true that daily physical activity can complement, if not replace, those mental exercises. Walking 10K steps/day is an excellent way to get that daily physical activity. Muscle and bone weakness: Walking 10K steps/day will not make someone a muscle-man or -woman, nor is it a cure-all for osteoporosis. But this low-impact physical activity does have a positive effect on muscles and bones. And it can motivate at least some participants to pursue other health-improving activities.