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Walking Workouts for Weight Loss: Getting Your 10,000 Steps In

Walking is one of the simplest yet most effective forms of exercise when it comes to weight loss and blood sugar control. By getting in at least 10,000 steps per day through walking workouts, you can shed pounds and balance your blood sugar levels with ease.

The Power of 10,000 Steps

The magic number of 10,000 steps per day stems from Japanese walking clubs dating back to the 1960s. Researchers found that people who walked this target number reaped tremendous health benefits compared to sedentary individuals.

Studies show that getting in your 10,000 steps can help you:

  • Burn 20-30% more calories per day
  • Lose weight, especially around the midsection
  • Lower blood sugar and insulin resistance
  • Reduce risk for obesity, heart disease, and diabetes
  • This level of daily walking gives your blood sugar levels a constant, steady workout, avoiding the spikes and crashes from sedentary lifestyles. It also activates fat-burning hormones like adiponectin for around 24 hours after exercise.

Turning Walks into Workouts

Reaching 10,000 steps might sound intimidating at first. But you can transform your regular strolls into satisfying walking workouts with a few tips:

  • Use a fitness tracker to monitor your steps and distance.
  • Schedule 3-5 dedicated walk sessions per day, such as morning, noon, and evening walks.
  • Choose hilly routes or use incline settings on a treadmill to intensify the workout.
  • Incorporate intervals of brisk walking or jogging, then recover at a moderate pace.
  • Add strength moves like squats, lunges or planks at different checkpoints on your route.
  • Walk with hand weights for an extra calorie burn.
  • The possibilities are endless when you get creative with your walking workouts! Start where you are and gradually increase your steps each day. Consistency is key.

Walk Your Way to Better Health

Adding in just 20-30 minutes of brisk walking per day can make a difference, whether you’re a beginner or seasoned walker. Mix up your walking workouts and have fun charting your progress as the steps add up.

Along with a healthy diet, regular walking gives you the ability to take control of your weight, blood sugar, and overall health. It’s one of the most accessible yet powerful changes you can make, so get out and start logging those 10,000 daily steps today!

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  1. Anna on January 2, 2024 at 8:39 pm

    I think it takes more than 20 minutes to get those 10,000 steps in. It’s a LOT of steps. But 20 minutes is better than nothing!

    • Karen Admin on January 2, 2024 at 9:37 pm

      Anna, I agree that it does take more than 20 minutes to get that many steps in. The goal is to get that many steps by taking multiple 20 minute walks per day. You’d have to be a pretty fast walker to do all of that in 20 minutes. That would be about 5 miles.

      • Stephanie Dougherty on January 8, 2024 at 5:35 am

        Hi, Karen, Outstanding info!❣️ I’ve just started my quest for 3 walks, 1mile/20min each daily. I feel so much better when I do. Starting a three day fast Tuesday and looking forward to my 3 walks during as well. Thank you for the inspiration. Your blog is great.

        • Karen Admin on January 8, 2024 at 9:31 pm

          Thanks for reading and commenting on my blog Stephanie. Walking is so good for body mind and spirit. I absolutely love it. Good luck on the fast.

  2. Vicki D on January 2, 2024 at 8:57 pm

    10,000 steps is a good goal for 2024!

    • Karen Admin on January 2, 2024 at 9:38 pm

      And if you can get in more than that Vicki, it’s just icing on the proverbial cake.

  3. Bianca on January 3, 2024 at 12:19 am

    10,000 steps seems doable if you break it up into multiple sessions over the day. This was inspiring for me. I usually work from home, so I get most of my steps during a gym workout at the end of the day. Maybe I could take some of my conference calls while walking around the neighborhood and earn some steps along the way!

    • Karen Admin on January 3, 2024 at 10:25 pm

      I think that is a great idea Bianca. It might also make your conference calls more interesting when you’re out in nature instead of being cooped up inside. I’m happy to have provided some inspiration for you.

  4. Marni R on January 3, 2024 at 12:29 am

    Looking forward to walking more in ‘24!

    • Karen Admin on January 3, 2024 at 10:23 pm

      And I know you’ll do it Marni! Happy New Year!

  5. Margarita Chapman on January 3, 2024 at 2:59 pm

    This article is great. I am currently in Spain walking the “Camino Frances” and climbing these steep mountainous inclines have truly tested my endurance, best thing is I am clocking 27 to 32,000. Steps a day. I feel the burn. I feel very grateful. Gracias Karen 😍

    • Karen Admin on January 3, 2024 at 10:23 pm

      Enjoy that burn Margarita…and the beautiful journey you’re on. What an accomplishment my friend.

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