This is a highly debated topic within the health and diet industry. Famous influences, doctors, and researchers have proven that it provides benefits.
I'm skeptical because the numbers are too high for someone like me who is busy (and works from home). So here's my take on how to achieve 10,000 steps and discuss its benefits.
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| Photographed by: destiawan nur agustra |
FIRST, there's no way for someone who has been sedentary (so long - like me) to achieve that in one day [Let's be real] Even I, who works out, hate walking, or running.
So, here's a realistic plan that worked for me.
Instead of "achieving" 10,000 steps in a day, which sometimes you cannot do, due to emergencies, personal reasons, and so on. Try to achieve a weekly goal.
10,000 x 7: 70,000 steps
If you walk 5000 - 6000 steps on your first day, then try to walk more on the other days, it does not matter which day.
Next, count your steps, and to do that, you'll have to buy a gadget or step-tracking tool. I've used these watches and brands:
Then, do it at your own pace or however you will be able to achieve it:
- I've watched some vlogs, and they walk to the nearest supermarket when buying groceries instead of ordering delivery
- Walking your pet
- Going to the malls on the weekends - this one really helps! I walk 20,000 to 30,000 steps whenever I go to malls
- Every 1-3 hours of working, try to stand and walk for a minute or 2
For additional context, What Makes Hitting 10,000 Steps Beneficial, Even Weekly:
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Strengthens your heart naturally – Walking regularly helps your heart work more efficiently and can support better blood pressure over time.
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Helps manage weight – It’s a low-stress way to burn calories without needing intense gym sessions.
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Can improve blood sugar sensitivity – Especially helpful for those dealing with hormonal imbalances or PCOS.
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Lifts your mood – Movement increases circulation and can help with mental clarity and emotional balance, even after just a few minutes.
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Relieves stiffness – Stepping away from long hours of sitting helps ease tension in your muscles and joints.
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Supports deeper sleep – Being more active during the day can help signal your body to rest more easily at night.
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Gives your brain a reset – Taking short walking breaks can recharge your focus, especially during mentally demanding tasks.
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Creates momentum – Building a walking habit, even in small amounts, makes it easier to stay consistent with other health goals.
So yeah,10,000 steps a day sounds great, but it’s not always realistic (especially if you're juggling work, life, or just don't feel like walking). And honestly? That’s okay.
The goal isn’t perfection. It’s progress.
Start with what you can. Track it if you want to. And celebrate the small wins, even if it’s just walking to the kitchen instead of ordering delivery again 😂
Whether you hit 3,000 or 30,000 steps, what matters is you're moving more than you used to. That already counts.
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