Summary

The author experienced physical and mental benefits after walking 10,000 steps a day for 30 days, an activity rooted in a Japanese fitness movement from the 1960s.

Abstract

The article recounts the author's personal journey of incorporating 10,000 steps into their daily routine over the course of a month. Initially, the author faced discomfort and pain, but these issues subsided, leading to improved physical health, including stronger muscles and better posture. Unexpectedly, the author also noticed significant mental health improvements, such as a clearer mind and a more positive outlook, by choosing to engage with the environment instead of using external stimuli like music or podcasts during walks. The origin of the 10,000 steps concept is traced back to the "Manpo-kei" movement in Japan, which aimed to promote fitness and combat health issues leading up to the 1964 Olympics. The author plans to continue this practice and suggests others to start with incremental steps if 10,000 seems too daunting.

Opinions

The author believes that walking 10,000 steps a day is a practical and accessible form of exercise for most people.
They acknowledge the challenge of starting a new fitness routine, especially after a long period of inactivity.
The author values the mental clarity and reduced stress that come from being present and mindful during the walks, without distractions from technology.
They suggest that the benefits of walking extend beyond physical health to include mental well-being.
The author encourages others to adopt this practice, even if it means starting small and gradually increasing the number of steps.

I Walked 10,000 Steps a Day for 30 Days and This Is What happened

Two benefits resulted, one expected and the other not.

Why 10,000 steps anyway?

Let’s start by looking at where the idea of walking 10,000 steps a day does indeed come from.

The term 10,000 steps actually came from Japan. In the run up to the 1964 Olympic Games in Tokyo, it was thought there should be an increased awareness as to everyone’s fitness.

People were looking for ways to fight the growing problems of diabetes, stroke, stress, and obesity, to name just a few. Regular exercise was seen as the best way to do this, and why not? So, walking, as it is generally accessible to most, with no special equipment was seen as the best way.

The term “Manpo-kei” was coined as the rallying call for this movement. What does “Manpo-kei” mean? You guessed it, 10,000 steps.

So, the concept was born. People would join walking clubs where they would be expected to achieve a minimum of 10,000 steps. Early pedometres were developed that could measure the steps taken and away they went.

But why 10,000 when maybe 9,000 would be enough or maybe it should be 12,000. Also, everyone’s stride length is different so to cover the same distance would indeed result in a different stride count. It seems unclear but it all seems to go back to the “Manpo-kei” meaning 10,000 steps. There is even some suggestion it means the “10,000 step meter.” Anyway, it is a good round number and one I am happy to aim for.

Why did I decide to take on the challenge?

Many moons ago I was super fit. Playing sport to a high level and loving the feeling of a strong and fit body.

However, and I am ashamed to admit this, I have not exercised regularly or even much at all for over 20 years. Although I have not put on masses of weight or anything like that, and am in generally good health, it is safe to say I suffer from basic aches and pains and maybe some more acute specific ones as well. So, what could I implement into my life that wouldn’t be too drastic at this stage but might actually make me feel a little better? The 10,000 steps!!!

The Physical Changes

I have to say, the first week of this was quite hard. I decided a fast, steady pace was required and so off I went. Now I have to say, my back hurt, my hips hurt, and that was within the first 100 steps. After about 10 minutes of walking, my shins became so painful I had to slow down. My God, what has happened to me in the last 20 years? But I persevered, and then…..

After the first week or so, the pain in my shins started to abate, allowing me to keep a faster pace, this was the first thing I noticed.

Then, the aches and pains suffered during the walking started to fade.

By the end of the month, I was able to walk at a fast, sustained pace and feel no pain at all. In fact, my quads felt stronger and my whole posture felt better, giving a sense of walking on top of the ground rather than wading through treacle if you know what I mean?

The Mental Changes

Now, this is something I didn't expect when I started this.

Firstly, I made a decision before I took my first walk, to not listen to any music, podcasts, or any such other external stimulation whilst I walked.

I wanted to be aware of my surroundings and take in the sights and sounds as I went. So, I looked at people, dogs, cars, shops, trees, the sky, anything, and everything. I just took it all in.

The result was I started to reclaim my mind from the endless bombardment being driven home incessantly by news channels, articles, people, social media, etc, etc. The “noise” is almost always negative and not a good way to maintain a healthy mind.

They say “food for thought.” Well, if we put bad food into our brains you can imagine what will happen to our thoughts and mental wellbeing. It is just the same as our physical wellbeing as well. Remember the saying “you are what you eat?” Well, it is true.

Looking back, this was a fantastic decision.

In Conclusion

I am glad I decided to take this challenge on. I will also continue, maybe building and adapting it to include other forms of exercise, but for now, 10,000 steps a day it is.

The physical improvements did not surprise me. As I said before, I have been fit before and have seen the benefits of exercise, so take my word for it, if you can get out there and do it, do it!

What was a surprise was the way it helped improve my mindset. Now, I’m not going to lie. Walking 10,000 steps takes about 1 hour 45 minutes at a good pace. That is quite a commitment in time. However, I just get up a little earlier and get on with it. Those of you who know me from previous articles know, I like my coffee, so I do take a flask with me, which I enjoy at about the halfway point.

My recommendation is if you can do it, just do it. If you can’t do it in one go, break it down into 2 or 3 walks, but try it anyway.

If 10,000 steps a day is just too much to do right now, just do a little more than yesterday and work from there. We nearly all have smartphones these days and their app will help you keep track. Just don’t take the headphones or Airpods with you!

Remember, just one more step than yesterday.

Happy walking.

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