Low Impact, High Return: The Power of 10,000 Steps
We’ve all heard the magic number: 10,000 steps a day.
It sounds so official, doesn’t it? Like someone in a white lab coat calculated the precise formula for good health.
Spoiler: they didn’t. The number actually came from a 1960s Japanese pedometer called the “Manpo-kei” — which literally translates to “10,000 step meter.” It was brilliant marketing, not groundbreaking science.
But here’s the thing: while 10k may be arbitrary, walking itself is far from it. It’s one of the simplest, most effective ways to improve your health — and your joints will thank you for choosing it over pounding out burpees at 6 a.m. (unless burpees are your thing, in which case, bless your soul).
Why Walking Wins for Your Joints
Unlike running or high-intensity workouts that can put stress on knees, hips, and ankles, walking is gentle. It’s low impact but still weight-bearing, which means it strengthens bones and muscles without the wear and tear. Whether you’re 25 or 75, walking is a movement you can come back to again and again — no ice packs required.
Where Walking Really Shines (Beyond the Joints)
This is where my FDN lens lights up. Walking doesn’t just protect your body; it actively supports the systems that make you feel your best:
Gut Health: Movement stimulates digestion, reducing bloating, constipation, and that sluggish “stuck” feeling.
Stress Response: Walking lowers cortisol and helps regulate your nervous system. Add nature or a dog like my Summit 🐾, and it’s practically therapy.
Sleep: Daily walking helps reset circadian rhythm, so your body knows when it’s time to be awake — and when it’s time to actually rest.
Blood Sugar & Hormones: Post-meal walks are like a natural glucose regulator. Over time, walking improves insulin sensitivity and hormone balance.
Energy & Brain Fog: Walking boosts circulation and oxygenation, which is why you often think more clearly on a stroll than staring at your laptop.
So… Do You Need 10,000?
Nope. Research shows benefits begin around 4,000–6,000 steps/day, with risk dropping steadily until about 8,000–12,000.
But here’s the magic of the 10k target: it’s memorable. It pushes us to move more than we otherwise would. It’s not about the number — it’s about the consistency.
Sneaking in Steps at Work
One of the things I love about walking is that you don’t have to carve out a full hour to make it happen — you can build it right into your day.
At work, I take every opportunity to move a little extra:
Need to use the restroom? I’ll walk around the building first.
Lunch break? A quick lap around the parking lot before heading back inside.
Need to talk to a coworker? I’d rather walk to their desk than pick up the phone.
Papers that need to go across the building? I’ll volunteer.
Downtime between tasks? You’ll usually find me circling the parking lot.
These little choices might not feel like much, but they add up quickly. And over the course of weeks and months, they create real change without feeling overwhelming.
My 1 Million Step Experiment
That’s why I’m personally walking 10,000 steps a day for 100 days. Not because 10,000 is perfect, but because I want to see what 1 million steps of consistency does for stress, gut health, and overall energy.
Will I get tired of seeing the parking lot at work? Probably.
Will Summit love every second? Absolutely.
Will my body thank me? I have no doubt.
Your Next Step (Pun Intended)
You don’t have to chase exactly 10,000. Start with what feels doable and add from there. Take a walk after dinner, pace while you’re on a call, or grab a friend (furry or otherwise) and hit the trail.
Because when it comes to movement, it’s not about perfection — it’s about stacking small steps that add up to big change.
✨ Low impact on the joints. High impact on your health. ✨
