What Happens To Your Body When You Walk 10,000 Steps Per Day

What Happens To Your Body When You Walk 10,000 Steps Per Day

Learn how this simple daily activity can transform you mentally and physically.

Healthy Weight Loss

While a brisk stroll may not be as vigorous as high-intensity workouts like running or Spinning, it is an effective way to burn calories and support weight loss. According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and management. Plus, it's a low-impact exercise, making it accessible for all fitness levels. And it elevates your heart rate and activates muscles like your quads, glutes, calves and hamstrings, helping to burn calories and strengthen your lower body.


"Walking is an easy way to increase your calorie burn without your body needing time and energy to recover," says Rachel MacPherson, CPT, an American Council on Exercise-certified personal trainer with Garage Gym Reviews. "It's not tiring and won't cause fatigue on a diet. You can walk a lot during the day without feeling as beat up as you would with higher-intensity cardio. If you add walking to your day, you may find maintaining a healthy weight or losing weight to happen naturally without even noticing."
Better Mobility

Walking can have a positive impact on your joint health. When you hoof it, your body releases synovial fluid, which acts like engine oil to lubricate your joints and keep them moving smoothly, per a 2019 study published in International Journal of Molecular Sciences. Additionally, a 2021 study found that a regular walking routine helped boost physical performance and reduce knee joint pain in those with arthritis. If you have existing joint pain, engaging in regular low-impact exercise like walking can help relieve pain and prevent joint-related issues in the long run.

"Walking is a natural human movement that improves joint health without the impact of higher-intensity exercises like running, which can aggravate any joint issues you may have," says MacPherson. "It helps increase circulation and joint fluid, keeping your tissues healthy and moving well." So while it might be tempting to skip exercise if you have achy joints, walking can truly be beneficial. "When you don't move enough, your muscles, tendons, and ligaments can become weak or tight in certain areas, especially if you sit a lot," she adds.

Improved Mood and Brain Function

Engaging in any form of physical activity triggers the release of endorphins—feel-good chemicals that can boost your mood and reduce stress and anxiety. For additional benefits, getting your 10,000 steps outdoors in nature can significantly increase mental health and relieve symptoms of depression and anxiety, according to a 2022 meta-analysis published in the Journal of Clinical Medicine. In addition, 2023 research published in Journal of Alzheimer's Disease Reports suggests that regular walking can improve cognitive function and memory.