10,000 steps as a form of exercise!

As centuries evolve on there has been all sorts of emerging forms of fun and exciting exercises, from Mixed Martial Arts (MMA) to Zumba, and now even reformer Pilates. In the recent times there has been a new emerging exercise that has been talked of as being highly effective and attainable; walking.

Walking is the main form of human transport and has been around since the very first man (Adam) but why has it now been a recent topic? In 1964 on the run up to the Tokyo Olympics a man called Dr Yoshiro Hatano, a student of Kyushu University of Health and Welfare, a facility known for its focus on health care, invented a device called the “Manpo-Kei”. “Po’ meaning steps and “kei’ meaning meter which essentially means Man-steps-meter.

His concern was that the Japanese have been coming acquainted with the lifestyle of Americans, becoming more lethargic in their nature. Hatano believed that increasing steps from a daily total of 4,000 to 10,000 would help to burn an average of 500 calories a day, keeping people slim.

What are the health benefits of 10,000 steps a day?

Research has shown that walking 10,000 steps a day has not only physical benefits such as weight loss or increased cardiovascular health, but it also improves mental health and stability. A study conducted where 35 participants took part in a 12-week intervention scheme, where they walked 10,000 steps daily. The end results showed lower of anxiety, depression, anger, fatigue, confusion, and overall total mood distress compared to the start of the 12 weeks.

Walking impacts the brain by:

1. Increasing Endorphins- Endorphins are natural chemicals produced by your brain and nervous system that reduce pain and create feelings of pleasure or well-being. Walking activates the pituitary gland, which is also known as the “master gland’ which stimulates the release of this.
2. Increasing serotonin and dopamine- During active movement, the brain increasing its ‘firing rate’ of neurotransmitters such as serotonin and dopamine into areas of the brain involved in mood, emotional stability, anxiety control, and sleep. This increase in serotonin helps improve mood, reduce anxiety, support emotional resilience, and regulate sleep. Whilst an increase in dopamine improves motivation, reward sensitivity, and focus.
3. Reducing cortisol- Aerobic movement helps calm the hypothalamic-pituitary-adrenal (HPA) axis, which is the system your body uses to respond to stress. When the HPA axis is activated too often or for too long (as happens with chronic stress), it continually releases the hormone cortisol, which over time can disrupt mood regulation, make it harder to think clearly, impair decision-making, interfere with healthy sleep cycles, and heighten anxiety. Regular low-intensity movement signals to the brain and body that the environment is safe, which reduces the need for a constant stress response.

Walking affects the physical body:

There are several benefits of walking on the body.

• Lower blood pressure: The increase in activity reduces arterial stiffness and decreases sympathetic nervous system overactivity.
• Supports healthy weight management: Sustained low-intensity activity increases daily energy expenditure without stressing the body.
• Enhances muscular endurance: More efficient oxygen use and better mitochondrial function help muscles work longer with less fatigue.
• Improves lung capacity: Regular aerobic activity increases tidal volume and strengthens respiratory muscles.

Walking 10,000 steps a day is far more than just a simple, accessible form of exercise, it is a comprehensive health practice that strengthens both the body and the mind. By supporting cardiovascular health, improving metabolic function, enhancing muscle endurance, and boosting respiratory capacity, daily walking helps the body operate more efficiently and with greater resilience. At the same time, its influence on the brain such as increasing endorphins, serotonin, and dopamine while regulating cortisol creates powerful mental health benefits that improve mood, emotional stability, motivation, and stress response. Because it is low-impact, sustainable, and requires no equipment, walking fits into almost every lifestyle, making it one of the most attainable and scientifically supported ways to improve overall well-being. Combined, these effects show that reaching 10,000 steps daily is not just a trend but a meaningful investment in long-term physical and mental health. So grab your Manpo-Kei and begin walking!