A simple walk can be turned into a powerful health booster with a few tweaks every now and then. While the popular goal of 10,000 steps a day is considered the gold standard for fitness, doubling that number to 20,000 unlocks a whole range of benefits. From acceleration weight loss to increase sleep quality, energy levels and resistancewalking 20,000 steps has multiple benefits. Not only does it burn more calories, it also gives your heart a good workout, increases stamina and refreshes your body and mind. However, beginners should start slowly and try to reach 10,000 steps first before raising the bar to double the number.
As the duration and number of steps increase, the benefits for overall well-being multiply. According to a 2019 study published in the journal JAMA Neurology, a total of 8,900 steps per day was found to slow rates of cognitive decline and brain volume loss in high-risk individuals. This is not to say that people who walk for 3K-5K do not receive benefits. A study published in the European Journal of Preventive Cardiology found that walking at least 3,967 steps a day reduced the risk of dying from any cause, while walking 2,337 steps a day reduced the risk of dying from cardiovascular disease.

Breaking 20,000 steps into achievable goals

While walking 20,000 steps might equal 10 miles, you don’t necessarily need to cover the distance in one go. Breaking down these steps to break up prolonged periods of sitting can be even more beneficial. A recent study published in the Proceedings of the Royal Society B Journal found that “micro-walks” can use up to 60% more energy than longer bouts of walking or climbing, despite the walks covering the same distance . It has been found that breaking up sedentary time with short walks can greatly increase daily energy expenditure and improve health.
According to a study published in the European Journal of Preventive Cardiology, researchers led by Maciej Banach, professor of cardiology at the Medical University of Lodz, Poland, and assistant professor at the Ciccarone Center for Cardiovascular Disease Prevention, Johns Hopkins University School of Medicine, found that even as people walked up to 20,000 steps per day, the health benefits continued to increase. They haven’t found an upper limit yet.
“Our study confirms that the more you walk, the better,” says Prof. Banach. “We found that this applies to both men and women, regardless of age and regardless of whether you live in a temperate, subtropical or subpolar region of the world, or a region with mixed climates.

20,000 steps, an extremely active lifestyle choice

“Walking 20,000 steps a day is a highly active lifestyle choice that can have a significant impact on your physical, mental and emotional well-being. This activity equates to walking about 10 miles (16 kilometers) daily, depending on your stride length.” says Shazia Shadab, Principal Physiotherapist at Cloudnine Group of Hospitals, Bangalore, Jayanagar.

Improving muscle and joint health

Vigorous and regular exercise can also prevent the risk of muscle and joint problems, preventing osteoporosis. Walking is low-impact, making it a joint-friendly exercise that reduces the risk of arthritis and other joint-related problems.
“High step volume translates to improved cardiovascular health because your heart works more efficiently to pump blood around your body. This type of regular movement strengthens muscles and bones, reducing the risk of conditions such as osteoporosis, while improving joint mobility and reducing stiffness. ,” says Vijay Kumar, fitness and wellness coach, Bengaluru.
“Walking, especially at the 20,000-step scale, also places a constant but manageable load on the musculoskeletal system. Over time, this can lead to improved muscle tone, joint flexibility and bone density. Walking is hard to bear, which means it stimulates the bones. growth and may help prevent osteoporosis,” says Dr. Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospital.

Heart health

Walking is an excellent aerobic activity that strengthens the heart, lowers blood pressure and improves circulation. Walking 20,000 steps daily can improve heart health by lowering the risk of heart disease, stroke and high cholesterol.
“Walking this distance improves cardiovascular health, burns a huge amount of calories around 800–1,000 depending on your weight and pace, and strengthens the muscles, especially in the legs. It improves endurance and is useful for weight management. For someone trying to improve their fitness, it’s a great way to meet their daily exercise requirements,” says Dr. Akhilesh Yadav, Associate Director-Orthopaedics and Joints. Substitute, Max Vaishali Hospital.

Weight loss

Walking burns calories, and walking 20,000 steps can help create a caloric deficit, supporting weight loss or weight maintenance. Depending on your weight, pace and terrain, walking this distance could burn 500-1,000 calories.

Blood sugar management

Regular physical activity, such as walking, improves insulin sensitivity and helps regulate blood sugar levels, reducing the risk of type 2 diabetes. Walking after meals can be especially beneficial for managing glucose levels.

Clarity of mind

There is no better stress-relieving activity than walking, which can promote a burst of happy hormones that can kill stress and help you feel better.
“Walking helps clear the mind and boost mental health by triggering the release of endorphins, the brain’s feel-good chemicals. Over time, you may find that your daily walks become a form of moving meditation, where your thoughts are processed, stress dissipates, and a sense of clarity prevails Repetitiveness of steps allows the mind to find its rhythm and calm,” says Kumar.

It reduces the risk of depression

Walking can reduce the risk of depression, and walking long distances can ward off anxiety and depressive tendencies.
“Psychologically, walking 20,000 steps a day can have profound effects on mental health. It has been well documented that regular physical activity improves mood, reduces anxiety and decreases the incidence of depressive symptoms,” says Dr. Gupta.

A word of caution

Walking such long distances in a day can lead to extreme fatigue for some people. Dr. Yadav says it’s important to rest and eat properly.
“Walking 20,000 steps a day is a great way to challenge fitness; but proper preparations would be necessary in proper footwear, hydration and stretching. Listen to your body to avoid overexertion,” suggests the expert.
While walking 20,000 steps a day is beneficial for most people, those who are new to physical activity or have underlying conditions such as osteoarthritis, chronic pain or cardiovascular disease should start gradually, says Dr. Gupta. He warns that suddenly increasing activity levels can lead to overuse injuries such as tendinitis or stress fractures.
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