Previously, we discussed the benefits of walking (and clocking a certain number of steps) daily. Today, we will discover whether walking 7,000 steps daily, instead of 10,000 steps, including weekends, helps you achieve your fitness goals.
Experts say a person who maintains a 7000-step walking routine, along with proper nutrition and adequate rest time, will experience substantial health advantages over time.
Dr Rituja Ugalmugle, consultant physician, Wockhardt Hospitals, Mumbai Central, said walking 7,000 steps a day consistently for two months can have noticeable health benefits.
“It helps improve cardiovascular fitness, supports weight management, enhances mood, and boosts overall energy levels,” said Dr Ugalmugle.
“Regular walking also improves blood sugar control, lowers blood pressure, and supports joint and muscle health. While 10,000 steps is often cited as the ideal, 7,000 steps is a realistic and impactful goal for many people, especially when done daily, including weekends,” said Dr Ugalmugle.
Less than 5,000 steps a day is considered sedentary. While 10K steps are ideal, even 7,000 steps are a good starting point for people, shared Dr M Sudhakar Rao, consultant, cardiology, Manipal Hospital Sarjapur Road.
Walking decreases the sugar levels, both fasting and postprandial, said Dr Rao. “It improves insulin sensitivity. It also decreases your blood pressure by around 5 mm systolic and 3 mm diastolic. It also decreases your LDL levels, which are bad cholesterol, and it also decreases the other risk factors,” said Dr Rao.
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Dr Aniket Mule, consultant, internal medicine, KIMS Hospitals, Thane, added that a person who walks 7000 steps daily throughout two months will benefit from enhanced mental health, which leads to decreased stress and better sleep quality.
Here’s what happens when you are committed to a routine (Photo: Getty Images/Thinkstock)
“Regular physical exercise enables more efficient calorie burning in the body while simultaneously boosting endurance development. Walking remains an efficient exercise approach because it delivers gentle physical stress and supports long-lasting participation for individuals at all life stages,” said Dr Mule.
Over time, this habit can significantly reduce the risk of chronic conditions like diabetes, hypertension, and heart disease, while also promoting mental well-being. “Regular walking promotes heart health benefits as it benefits weight management and blood sugar regulation through therapeutic effects. Walking functions as a defense mechanism for joint health and simultaneously decreases the chances of developing hypertension and controlling type 2 diabetes and cholesterol levels,” said Dr Mule.
Dr Ugalmugle added that you should just make sure to wear comfortable, supportive footwear to keep your walks safe and enjoyable.
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Some of the easy and smart ways of clocking 7,000 steps daily are to take the stairs instead of going by elevator, and park the car farther away. “You may wait while walking, or you can stroll and converse. You may move around while working and stroll about the area where you are,” said Dr Rao.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
