How 10,000 steps a day can help reduce stress and improve mood.
Here are five benefits of daily walking:
- Improved Cardiovascular Health: Walking regularly strengthens your heart, reduces blood pressure, and lowers the risk of heart disease by improving circulation and cholesterol levels.
- Enhanced Mental Well-being: A daily walk can boost your mood, reduce stress, and alleviate symptoms of anxiety and depression by triggering the release of endorphins, your brain's natural feel-good chemicals.
- Weight Management: Walking burns calories, helping you maintain or achieve a healthy weight, especially when paired with a balanced diet. It’s a low-impact way to stay active.
- Stronger Muscles and Bones: It engages your legs, core, and even upper body if you swing your arms, promoting muscle tone and bone density, which can help prevent osteoporosis as you age.
- Better Sleep Quality: Regular walking can regulate your sleep patterns, helping you fall asleep faster and enjoy deeper rest, especially if you walk earlier in the day.
It’s a simple habit with big payoffs! How far do you usually walk when you get out there? Let's use me as a case study.
In 2024 I made a goal to walk 10,000 steps a day for an entire year. With the exception of one day when I got 9,950 before the clock struck midnight and reset my watch to zero steps. In that year I lost about 2 inches on my waste, my sleep quality improved dramatically and my relationship with my dog was better than it has even been. I also learned a lot from the books and podcasts that I would listen to while walking. And it gave me time to think about and process all of the stress I went through on a daily basis. Socially I felt more connected with my friends and family especially my younger brother who I started golfing with once a week. So if you're struggling with mental illness, physical illness, or are just feeling stressed and overwhelmed try a walk or two and see what it can do. Thanks for reading.
Vic Myers LCPC
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