The significance of daily 10,000-step walks on health wasn't apparent to me until I ceased the practice.
In the thick of the coronavirus lockdown, I discovered a newfound affection for long walks. With nowhere else to go and boundless time on my hands, I took every opportunity to stretch my legs and hit the streets.
To my amazement, these daily strolls became an essential component of my wellbeing. They helped me clear my head, and breaking free from the confines of my desk or couch felt liberating. I've since made it a priority to reach the magical 10,000 steps a day.
Little did I realize the impact my daily jaunts had on my overall wellbeing until a recent knee injury forced me to suddenly scale back. Over the past couple of weeks, I've only been managing around 3,000 steps a day unless absolutely necessary.
This shocking change in my routine has brought about some unpleasant side-effects that serve as a stark reminder of the importance of regular exercise. Here's how my life has changed in just four ways.
1. Poor Quality Zzz's
One of the biggest advantages of regular exercise is a good night's sleep. Walking helps ensure I get a solid eight hours under the covers. Different studies have shown that exercise helps improve sleep quality and shorten the time it takes to fall asleep – something that has eluded me since reducing my step count.
2. High-strung and Tensed
My daily walk serves as a much-needed break from work and screens, offering me the space to unwind and process my thoughts. Cutting it out has left me feeling more anxious and stressed. I haven't found this to be solely down to reduced exercise since I've been keeping up with low-impact activities.
3. A Bloated mess
Surprisingly, walking has a positive effect on digestion. After lunch, I usually like to take a leisurely walk, aiding my body in processing my meal. Research shows that regular exercise helps improve symptoms of irritable bowel syndrome (IBS), a condition I've felt a lot more bloated with since lowering my step count.
4. Stiff joints and muscles
Spending too much time sitting can lead to a weakening of muscles and joints in the hips, resulting in stiffness in areas like the shoulders and neck. It's been no different for me, with the time I used to spend walking 10,000 steps a day being replaced by idling on the couch.
Is it okay to temporarily stray from your step count goals?
Although cutting back on my steps has negatively affected my health and state of mind, it was a necessary decision to give my knee the time it needed to heal.
Whether you're recovering from an injury, taking a break, or simply can't find the time, life sometimes makes it impossible to meet your daily step target. And that's alright.
Recognizing that occasional fluctuations in your step count are a normal part of life, I eagerly look forward to getting back to my frequent walks as soon as I can. If you're looking for a simple way to improve your overall health, increasing your step count is an excellent place to start.
- Exercise, particularly walking, has been proven to improve sleep quality, reducing the time it takes to fall asleep and ensuring a good night's rest. However, I've found that since reducing my daily steps, I've struggled to sleep well, unable to achieve a solid eight hours under the covers.
- Engaging in regular exercise, such as daily walks, provides a valuable break from work and screens, allowing me to unwind and process my thoughts. Without this routine, I've felt more anxious and stressed, despite maintaining low-impact activities.
- Walking after lunch aids in digestion and helps improve symptoms of irritable bowel syndrome (IBS). I've noticed that since lowering my step count, I've felt more bloated, a symptom that research suggests is reduced with regular exercise.
- A lack of regular exercise, such as walking, can lead to stiff joints and muscles, as too much time spent sitting can weaken the muscles and joints in the hips, causing stiffness in areas like the shoulders and neck. This has been true for me, as the time I used to spend walking 10,000 steps a day has been replaced by idling on the couch, resulting in such stiffness.
