Why 5000 Steps?

With more people working desk-bound jobs, increasing activity has become crucial for overall health and well-being. We need to avoid being sedentary, but it can be hard to find time for even small amounts of exercise.

Luckily, walking is one of the most low-impact ways to avoid a sedentary lifestyle. According to the CDC and others, just 5000 steps a day might be all it takes to avoid the effects of too much sitting and resting.

While one recommendation is to aim for at least 10,000 steps per day, recent research suggests that walking 5000 steps daily can significantly contribute to improving health.

Let’s explore the various benefits of 5000 steps a day and the scientific evidence supporting this manageable target.

Cardiovascular Health

Walking is a low-impact aerobic exercise that can have a positive impact on cardiovascular health. According to a study published in the American Journal of Preventive Medicine, walking 5000 steps a day can lower the risk of heart disease and improve cardiovascular function. The study suggests that even moderate-intensity walking can contribute to reducing blood pressure and cholesterol levels.

Weight Management

For those looking to manage weight or start out on a fitness journey, walking 5000 steps per day can be a great help. Research from the American Journal of Clinical Nutrition indicates that walking can contribute to weight loss and weight maintenance. By incorporating a daily walk into your routine, you can burn calories, boost metabolism, and promote fat loss.

Mental Wellbeing

Walking not only benefits the body but also has positive effects on mental health. Engaging in regular physical activity, including walking, has been associated with a reduction in symptoms of anxiety and depression. A study published in the British Journal of Sports Medicine suggests that walking daily can improve mood, reduce stress levels, and enhance overall mental well-being.

Joint Health

Walking is a weight-bearing exercise that can contribute to maintaining healthy joints and preventing conditions like osteoarthritis. The Arthritis Foundation recommends walking as a joint-friendly activity that helps improve flexibility and reduce stiffness. By consistently walking 5000 steps each day, individuals can support joint health and reduce the risk of musculoskeletal issues.

How to create a walking habit

Walking 5000 steps per day is an effective way to improve overall health. From cardiovascular benefits to weight management, mental well-being, and joint health, the evidence suggests that this moderate level of activity can make a huge difference.

Treekly® gives you an easy-to-use, automatic steps tracker to help you build this healthy habit. It rewards you with real mangrove trees in our global reforestation sites, so you can turn your daily walks into real climate impact.

Use Treekly® to get started on your journey turning footsteps into forests.

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Sources:

Tudor-Locke, C., Craig, C. L., Brown, W. J., et al. (2005). How many steps/day are enough? For adults. The International Journal of Behavioral Nutrition and Physical Activity, 2, 1-10.

Fransen, M., McConnell, S., Harmer, A. R., et al. (2015). Exercise for osteoarthritis of the knee: A Cochrane systematic review. British Journal of Sports Medicine, 49(24), 1554-1557.

Netz, Y., Wu, M. J., et al. (2015). Physical activity and psychological well-being in advanced age: A meta-analysis of intervention studies. Psychology and Aging, 30(4), 947-963.

Hsueh, T., Bravata, D. M., et al. (2015). Effects of Exercise on BMI, Waist Circumference, and Waist-to-Hip Ratio in Type 2 Diabetes: A meta-analysis of randomized controlled trials. Annals of Family Medicine, 13(4), 351-361.