Ways to complete 10,000 steps during scorching summer and lose weight – Times of India

Walking is by far one of the simplest yet most effective forms of exercise that’s available to most people. What more, you do not need any special equipment or an expensive membership at a fitness center to take that first step. In fact, walking is something that most of us do on a daily basis without even thinking about it. But did you know that walking 10,000 steps a day can have a huge positive impact on your health?

Here are some surprising benefits of hitting that goal

”10,000 steps is a quite large number almost equating to roughly 45 kilometers of walking. However, if every person made it their goal, the impact on fitness could be substantial. Walking this much each day not only instills discipline but also contributes significantly to overall health. It requires a commitment of at least 45 minutes to one and a half hours, depending on one’s physical fitness. Incorporating this routine into daily life goes a long way to maintain fitness and health of an individual,” says Dr. Aashish Chaudhry, Managing Director, Senior Consultant & Head, Department of Orthopaedics & Joint Replacement, Aakash Healthcare Super Specialty Hospital.

Benefits of walking on overall health

Along with instilling discipline and improving overall health, walking benefits the bone and joints. It helps in shedding extra fat, boosting metabolism and make the joints supple and flexible while strengthening surrounding muscles. Furthermore, the more you walk, the better is the blood circulation around the joints and the bone which in turn helps prevent osteoporosis.

This is particularly important for post-menopausal individuals and the elderly with senile osteoporosis. By walking regularly, especially the elderly can reduce the risk of osteoporosis and subsequent fractures, ensuring stronger skeletal health as individuals age.

How to complete your 10,000 steps everyday

While boosting fitness by walking 10,000 steps is a great idea, however, consistency and maintaining a steady pace are crucial. Try standing between your work and aim to walk a little. Start by taking a quick stroll in the morning and evening. Use steps instead of elevators and park distance from entrances. Take short walking breaks during work, and consider a walk after meals. Engage in vigorous hobbies like dancing or playing with dogs. Using a pedometer or fitness tracker can help you stay motivated and measure your progress throughout the day. Completing 10,000 steps daily can be achieved by adding these simple modifications into your routine.

Its essential to commit to regular walks and maintain a decent speed for optimal results. Although variety of disabilities including obesity or the arthritis of the joints specially the knees or other age-related problems may impact speed. However, if everyone resolves to walking 8000 to 10,000 steps a day, it can significantly contribute to overall fitness and bone health for every individual.