10,000 Steps a Day TikTok Challenge, its benefits and how to do it

You’ve probably heard of fitness guidelines for walking 10,000 steps a day. This tends to be the primary goal for anyone who wants to move more, improve their health and boost their mood – simply by putting one foot in front of the other. All of these exciting benefits are what inspired the 10,000 Steps a Day Challenge on TikTok, where you try (surprise!) to take 10,000 steps every day, no matter what.

to reach 10,000 steps a day mark, you can Walking on a treadmillAnd the Step in place at homeor go to Long slalom outside, also known on TikTok as a “silly little outing”. It doesn’t matter if it’s raining, if it’s cold, or if you’re late for work – even walking around while brushing your teeth helps.

There’s no doubt that it’s nice to see 10,000 bright flashes across your smartwatch, and aiming for a nice round number is definitely a good way to stay motivated. But if you feel like you can’t get that far, it’s good to know that shorter walks still add up. “While 10,000 steps is a baseline for most fitness trackers, studies show that reaching Aim for 7500 steps every day Enough to prolong life,” says Erin BeckTraining and Experience Manager at Fitness Stride.

Ending the day with a number closer to 7500 – or whatever you can do – is still worthwhile. “Good circulatory healthlowering cholesterol, and Decreased incidence of diabetes Are all the health benefits of getting regular exercise, and even a simple activity like walking to get those steps can tick that box,” Beck told Bustle. Here’s more about the benefits of putting together a few steps, plus how to do it if you want to get started .

10,000 Steps a Day Challenge TikTok

TikTok user Tweet embed pledge Walk 10,000 steps a dayAnd it’s still going strong after more than a month. One advantage I’ve noticed is how walking can completely change her mood for the better – and it often has the power to turn a bad day around. “In general I was more positive and had He had a more positive outlookShe said. “It feels good to do that. Like, my mind is happy.”

Beck agrees that walking is an excellent way to clear your mind. Walking thousands of steps a day Improves mental clarityEases Symptoms of anxiety and depressionand improve sleep quality so you wake up refreshed, she says. “Walking also helps relieve stress and tension,” Beck adds. “Sometimes, deliberately walking away from a problem helps you get a better perspective so you can address it when you return.”

TikTok user Tweet embed Also done 10,000 steps a day, often nearly 14,000 hours. It’s about a challenge that I created a whole second channel to share her progress as someone who wasn’t always focused on fitness.

Whatever your starting point, regular walks can be a good entry point to exercise. “A progressive challenge is a great way to commit ourselves to the goal of walking more and taking advantage of what we love most about challenges — community support that encourages us to participate in this exercise,” Beck says. “I think whatever gets consistent results is the most common, and walking definitely fits that bill.”

How to walk 10,000 steps a day

Want to enter the challenge? “I recommend starting with an increment of 500 steps each day and challenging yourself to take those few extra steps by stopping your car a bit or finding the exercises that make it easier Walk in your stride,” Beck says. “You’d be surprised how many extra steps you can make with small changes to the things you already do.”

as recommend to you Using the step tracker If you can. “Check it out a few times a day to make sure you’re going in your stride,” she says. “To make it easier, break the hours into steps — for example, aim for 1,000 steps every hour in 10 hours [period]. Even though your day may be longer, you will have time to make up for missed steps later.”

If you get bored easily, Beck suggests playing your favorite music, walking your dog or friend, or picking new places to walk each week for a change of scenery: “Anything that helps you enjoy the time will help you take more steps!”

Referred studies:

Bahri, a. (2022). The relationship between walking and depression, anxiety and stress in a sample from Jazan, Saudi Arabia: a cross-sectional investigation. Medicine (Baltimore). doi: 10.1097/MD.00000000000030718.

Cuthbertson, C. C.; (2022). Association of steps per day and step intensity with diabetes risk: the Hispanic Community Health Study/Hispanic Study (HCHS/SOL). Int J Behav Nutr Phys Act. doi: 10.1186/s12966-022-01284-2.

Kelly, b. (2018). Walking in the sunlight: a scope review of the evidence for walking and mental health. Br J Sports Med. doi: 10.1136/bjsports-2017-098827.

Theodore Locke, C (2010). Steps to improve cardiovascular health: How many steps should be taken to achieve good health and how confident are we in this number? Curr Cardiovasc Risk Rep. doi: 10.1007/s12170-010-0109-5.

Yuenyongchaiwat, K. (2016). Effects of 10,000 steps per day on physical and mental health in overweight participants in a community setting: a preliminary study. Stools J Phys Ther. doi: 10.1590/bjpt-rbf.2014.0160.


Erin BeckTraining and Experience Manager at FITNESS STRIDE

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