You may have seen the recent update: the old guideline of aiming for 10,000 steps a day has now shifted to 7,000. But what does this change really mean for you? In today’s blog, we’ll explore the health benefits of walking daily and why every step counts.
While the drop in the recommended step count might sound like an excuse to take it easier, it’s actually based on new research showing that significant health benefits can be achieved with less than the traditional 10,000. This makes daily walking goals more realistic and accessible for most people, without sacrificing the positive effects on your heart, mind, and overall wellbeing.
The idea of walking 10,000 steps a day originally came from a 1960s Japanese marketing campaign. Over time, it became a global benchmark, even though it wasn’t based on scientific evidence. Recent studies have shown that 7,000 is enough to achieve the health benefits that come with walking.
The Benefits of 7,000 Steps a Day on Your Health:
Improves heart health – Strengthens your cardiovascular system and lowers blood pressure.
Supports healthy weight – Burns calories and helps regulate metabolism.
Boosts joint and bone strength – Reduces stiffness and supports bone density.
Enhances lung function – Increases oxygen flow and stamina.
Reduces risk of chronic diseases – Lowers risk of type 2 diabetes, stroke, and certain cancers.
Supports longevity – Regular walkers tend to live longer, healthier lives.
Maintains mobility with age – Keeps muscles and balance strong to reduce fall risk.
Promotes healthy aging – Preserves brain health and cognitive function over time.
The Benefits of 7,000 Steps a Day on Your Mental Health:
Reduces stress and anxiety – Walking lowers cortisol levels and promotes relaxation.
Boosts mood – Triggers endorphin release to combat low mood and depression.
Improves sleep quality – Encourages deeper, more restful sleep.
Enhances focus and creativity – Walking can improve mental clarity and problem-solving skills.
How to Make Walking a Daily Habit:
Morning vs. evening walks: Morning walks can set a positive tone for your day, boost your mood, and help you feel more alert. Evening walks, on the other hand, are great for winding down, easing stress, and improving digestion after dinner. The best time is simply the one you’re most likely to stick with.
Break it into smaller chunks: You don’t have to walk for an hour straight to reach your goal. Try breaking your steps into shorter sessions- 10 minutes before breakfast, a quick loop at lunch, and a stroll after work. These mini-walks add up fast and make the goal feel less intimidating.
Benefits of Nature Walks:
A walk anywhere can help clear your head, but research shows that “green exercise” (walking in parks, woodlands, or by water) offers extra mental health benefits. Nature walks have been linked to lower stress hormones, improved mood, and even better memory. The mix of fresh air, natural sounds, and open space can be more restorative than busy streets filled with noise and traffic.
Tools & Tracking:
Step-counting apps and wearables: From fitness watches to smartphone apps, there’s no shortage of tools to help you keep track of your daily steps. Popular options like Fitbit, Apple Health and Google Fit devices can monitor your movement, send reminders to get up, and even track heart rate or calories burned.
Tracking vs. consistency: Tracking every step can be motivating, especially if you enjoy setting goals, seeing your progress, and celebrating milestones. However, for some people, constant tracking can become stressful or discouraging if they fall short. If that’s you, focus less on the exact number and more on building a consistent walking habit. The real win is moving more regularly, not obsessing over a single number.
Walking is one of the easiest ways to stay active and feel better. Aiming for 7,000 steps a day is something most people can manage. You can do it by adding short walks during the day, choosing routes you enjoy, or spending more time outdoors. The important thing is to keep moving in a way that feels natural so walking becomes part of your everyday life.
We hope this blog has helped you to understand the health benefits that come with walking daily! If you have been inspired to take on the challenge, please do let us know.
Coda Pharmacy is here to support you every step of the way. From offering expert advice the benefits of walking daily to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.
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