Is walking 10,000 steps daily an effective method for weight loss?

Walking is considered one of the most accessible workouts for almost everyone. It requires no equipment at all, except a good pair of shoes.

It may be a low-impact routine, but several studies have shown that walking as an exercise reaps many benefits for our body, including improved cardiovascular health, enhanced mental health, and aids in weight loss and management.

In recent years, walking 10,000 steps a day has become quite the fitness trend, thanks to wearables that encourage the habit as well as to content creators and netizens who happily share the positive effects of regular walking.

A 2019 research in the Journal of Physical Activity and Health has linked increased step counts to reduced body fat and improved cardiometabolic health.

Dr. Joy Sy, a board-certified physician and pediatrist at Cardinal Santos Medical Center, said walking 10,000 steps a day can greatly boost one's health and support weight loss.

"One of the benefits of walking 10,000 steps per day is increased calorie burn," Dr. Sy told GMA News Online.

"Brisk walking can burn 200 to 500 calories per hour, depending on your weight and pace," she added.

Aside from increased calorie burn, Dr. Sy said walking 10,000 steps a day improves heart health, supports weight loss and management, and is a mood booster.

"Regular walking can lower blood pressure, improve heart health, and reduce the risk of heart disease," she said.

Walking, like any exercise, releases endorphins, also known as happy hormones, which, according to the doctor, is the reason for improved moods after workouts. It also helps reduce stress.

As for weight loss and management, Dr. Sy said walking 10,000 steps daily supports weight loss and management when combined with a balanced diet.

"Walking 10,000 steps a day can be a valuable tool for weight loss and overall health," she said.

"It is important to remember it as PART of a comprehensive approach that includes a balanced diet and other forms of physical activity," she added.

Dr. Neil Brian Zafra, a board-certified physician from The Medical City, shared the same sentiments about walking 10,000 steps daily for weight loss and management.

"As a doctor, 10,000 steps daily can jumpstart one's journey in losing weight as this can burn more calories in the body," Dr. Zafra said.

"This can be achieved even by [walking] to the grocery store, taking a stroll at the park, or even walking up the stairs," he added.

But in order for walking to be effective, Dr. Zafra also emphasized the importance of a proper and well-balanced diet.

"I would recommend this fitness routine for people who are busy and have less time to spare for exercise," he said.

"Keeping the body and mind healthy is the way to a successful weight loss journey," he added. 

— LA, GMA Integrated News