Benefits of walking 10,000 steps a day

Heart Disease has been the number one killer for more than a decade.  What if there were a easy way to help reduce this risk for you?  What if the side effect of this action were also a reduction in your cholesterol level, stronger bones and muscle, improved confidence and mood, and lower blood pressure?  What if it were as easy as walking only 10,000 steps a day?

Yup, that’s right!  The benefits of walking 10,000 steps a day include all of those side effects and more.  In this article I am going to tell you how you can monitor your steps each day and discuss several other benefits of walking 10,000 steps a day.

                    This post contains affiliate links.  Please read my disclaimer for more information.

                                                                What is a Fit Bit

If you want to make sure you are walking 10,000 steps a day, there is a very easy way to do this.  You can use a Fit Bit.  A Fit Bit is a digital wristband.  It is controlled by an app and personalized to the individual wearing it.  This wristband is able to not only track your physical activity, but it can also monitor other health statistics.

Fitbit allows you to answer questions like:

  • Are you getting enough sleep?
  • Are you drinking as much water as you should?
  • Are you burning as many calories as you think?
  • Are you meeting your nutrition and exercise goals?

Tracking this information can be very helpful if you are looking to make some changes towards a healthier lifestyle.

                                Using a Fit Bit to lower insurance rates

Did you know you could lower your insurance rates by wearing a fitbit?  It’s true.  Many companies have implemented wellness incentive programs.  These programs are designed to improve and promote health and fitness.  These programs allow your employer or plan to offer you premium discounts, cash rewards, gym memberships, and other incentives to participate.

Some health insurance carriers offer incentives such as lower premiums, lower out of pocket costs, or both for subscribers who meet certain criteria.  For example, if you are not a smoker you will automatically qualify for the incentive.  If you are a smoker you can opt to to enter a treatment program to quit smoking, thereby working towards receiving the incentive.

According to the Centers of Disease Control and Prevention,related illness in the United States costs more than $300 billion each year, including: Nearly $170 billion for direct medical care for adults. More than $156 billion in lost productivity, including $5.6 billion in lost productivity due to secondhand smoke exposure.  So you can see why Insurance providers would offer incentives for people to quit smoking.  And that’s just one example.  Obesity is another example of a preventable condition that costs insurance companies billions of dollars annually.

The company I work for implemented wellness incentive programs and gave every employee a fit bit.  As a result, many of the employees were encouraging each other to get fit by reporting to each other the number of steps they took each day.




Health Benefits of walking 10,000 steps a day

There are many benefits to walking 10,000 steps per day.  For starters it will increase your circulation. You will maintain healthy blood and oxygen flow throughout the body, allowing your lungs, heart and muscles to function properly and efficiently.

Walking can help improve your mood.  Stress is reduced and you feel more refreshed and rejuvenated.

You can maintain a healthier weight walking those steps.  When you consider walking 10,000 steps can burn 400-500 calories a day which means you could lose up to a pound a week.

-Prevent high blood pressure-According to the National Library of Medicine, walking 10,000 steps/days or more, irrespective of exercise intensity or duration, is effective in lowering blood pressure, increasing exercise capacity, and reducing sympathetic nerve activity in hypertensive patients.

Walking is associated with improved sleep.  Exercise helps boost the natural sleep hormones such as Melatonin.

According to Web MD, when you do moderate exercise, like walking, that makes your heart beat a little faster and breathe a little harder. Your muscles use more glucose, the sugar in your blood stream. Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better.

And finally, another one of the benefits of walking 10,000 steps a day is to promote a good nights sleep.  As long as you don’t take all those steps right before you are wanting to go to bed.  Walking increases the adrenaline in your body  which in turn can actually keep you awake.  Try to have the majority of your steps in within a couple hours of going to bed.

A recent poll released by the National Sleep Foundation found that people who exercise, even a little, enjoyed more restful sleep than people who got no exercise at all.                               


With all of these benefits of walking 10,000 steps a day, it’s hard to not want to do it.  And how much fun would be to be able to track those steps with a Fit Bit.  You could have challenges with your family and friends and besides having fun you will also promote better health.  It just sounds too easy.

Have you used a Fit Bit?  Feel free to leave a comment below and let me know if you have experience using a fit bit and what app you may have used.

                                             Fun Fact!

An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.


Dr. Shannon Theiroff:, Benefits of using a FitBit.  (Sited on 6/28/2020)
(sited on 6.28.2020)

18 thoughts on “Benefits of walking 10,000 steps a day”

  1. Great article, Teresa! I take care of my 60 year old mother, and she and I take regular walks everyday-though I don’t know how many steps we take exactly, it’s definitely at least close to (if it doesn’t surpass) 10,000 steps. I find that we both feel lighter, have more energy, have a better appetite, as well as sleep better. Physical exertion is extremely important to one’s health and well-being, and I’m so happy that you addressed it in this article! God bless you!

    • Hello there, I am really glad you took the time to visit my site. Yes all
      those things you mention are really great side effects from walking. Any
      exercise is better than no exercise at all isn’t it.

      All the best,

  2. Great Information! I like to walk every night at least a mile, I do not track steps or wear a fit bit either. Maybe I should to lower my insurance:)

  3. This is great information that you have presented in this article. Walking is a wonderful activity to do and using a Fit Bit to get to 10,000 steps a day is a fantastic idea. And so is using a Fit Bit to lower insurance rates, which I knew nothing about until reading this article.

    Thank you for sharing!

    • Hello there! I’m glad you were able to learn something from my post. Having a fit bit is
      a lot of fun actually. It’s sort of exciting to see how many steps I take when I’m at work
      on any given day.
      All the best,

  4. Hi Teresa,
    Great article, very informative and interesting fact about walking can actually help reduce insurance payment. Thanks for sharing these amazing information on how people can improve their health and also have fun, not to mention, a low-impact exercise that is good for your joint. I haven’t use Fitbit before, but couple of Cheap smart watches I bought were not accurate. Do you know what the accuracy of Fitbit is?
    Thanks for the post.

    • Thank you for visiting my site! Stay tuned, I am planning a post on just the thing you wonder
      about. I’m going to be doing a review on fit bits very soon.
      All the best,

  5. Walking is a great way to stay healthy especially as you become older, I am now over 60 and I do walk several times per day with my dog Aussie. I know I am not getting in the recommended 10,000 steps per day, but I am walking as much as I am able to for my age and with my health problems.

    How would I find out how many steps per day would be right for someone like me, I would like to get as many steps in as I can without taking any health risks?


    • Hi Jeff, I don’t know the scientific answer to your question. But, I would think whatever you can
      comfortably do is what is right for you. Always check with your doctor if you want to start something
      new when it comes to diet and exercise, especially if you have underlying health issues.
      All the best Jeff,

  6. Hi Teresa,

    I’ve heard that an old man in my neighborhood walks at least 8,000 steps a day after he survived the cancer surgery, and now your article resonates with him too. It’s also good to know that there are some insurance companies that reduce the rate for you if you use Fitbit for better health, and this is quite inspiring & motivating. I do hope to change mine to their services now.

    Thanks for sharing,

    • Hello Matt, thank you for visiting my site. That’s awesome about the man in your neighborhood!
      I’m glad you were able to gain some inspiration from my post. That’s great!

      All the best,

  7. Thanks for sharing the great content! It let me know more about the benefits of walking. For me, because my job and it let me at least 18000-23000 steps (its crazy xD)

    Keep it up for more great content!

    • Hello there, thank you so much for checking out my site and for such kind words.
      That is a LOT of steps, wow! That’s certainly good exercise for you.

      All the best,

    • Hello there! There are a lot of fitbit models out there. I have the Fitbit Inspire HR.
      I love it. It offers a very easy set-up and easy to use swipe options. Plus I don’t
      have to worry about getting it wet since it’s waterproof. I can even swim with it on!!
      Thank you so much for asking,
      Take care,


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