We often hear the phrase '10,000 steps a day will keep you healthy for life'. Ever since people have become health conscious, many smartwatches and health fitness apps monitor the steps taken throughout the day and tell how many calories have been burned. Walking 10,000 steps has become a measure of fitness. Does walking this much throughout the day really help you lose weight and stay healthy?

How much impact do steps have on health?
Today most people are struggling with lifestyle related diseases. Eating fast food, not getting enough sleep, excessive workload… all these things are giving people diseases like obesity, high blood pressure, diabetes, and depression. A few changes in the daily lifestyle can keep the body healthy, which also includes walking. Walking 1 thousand steps burns about 40 calories and 10,000 steps burn about 400 calories. But should one really walk 10,000 steps every day? On this, Dr. Sanjay Gupta of the Department of Internal Medicine at Paras Hospital, Gurugram says that 10,000 steps is a myth. Because good health does not depend on steps. If a person exercises daily, takes a good diet, does brisk walks in the morning and evening, and lives in a good tension-free environment, then it does not matter how many steps or how many kilometers he is walking. Weight loss is not only done by walking but also by good diet and good mental health. But if a person is under stress and his lifestyle is not good, then no matter how many steps he walks, it will be of no use. 

10,000 Steps became popular in Japan.
In 1964, the Olympic Games were held in Tokyo, Japan. Then a Japanese company Yamasa launched a device called Manpo-kei. Manpo-kei means a meter of 10,000 steps. This design is used to count steps. The company made such a marketing strategy for its sales that people started believing that one should walk 10,000 steps a day. 

Are 4 thousand to 6 thousand enough?
The University of Tennessee in America and Kyushu University in Japan did not find any evidence of staying healthy with 10,000 steps. In 2023, the Journal of American College of Cardiology said that 2,600 to 2,800 steps a day is enough to stay healthy. A study conducted in Europe in 2022 said that 1 thousand steps taken throughout the day are a panacea for many diseases and it reduces the risk of death by 15%. At the same time, the American Heart Association considered 150 minutes of any physical activity in a week as enough. However many studies consider 4 thousand to 6 thousand steps beneficial for heart health.  However, 10,000 steps were advocated in a study by JAMA Neurology . The study said that it keeps 13 types of cancer, stroke, knee pain, heart diseases, and amnesia away.  

Walk according to age According to a study by
the University of Iowa published in Healthline , a person's stride is about one and a half feet. In such a situation, 10,000 steps are equal to 8 kilometers. Walking 10,000 steps is not difficult but every person has his own speed and body stamina which also depends on his age. Children have a lot of energy, they run a lot, so even if they walk more than 10,000 steps, they will not realize it. According to England's National Health Service (NHS), children between the ages of 5 and 18 should do 60 minutes of aerobic activity every day. Walking comes under aerobic exercise. People between the ages of 19 and 65 should walk for 150 minutes a week.  

If mental health is good then walking is beneficial.
Dr. Sanjay Gupta says that physical health can be good only when mental health is good. If a person is under stress or is suffering from depression, then no matter how much he walks, it does not benefit the body. A tension-free environment is necessary for good health. There is no standard for how many steps you should walk in a day. If the mental health is good and the mind is calm, then every step will be beneficial.          

Increase your steps with an excuse.
Good health can be maintained not only by walking but also by many physical activities including exercise, cycling, jogging, and swimming. Those who are unable to work out can make 10,000 steps to their target. Even if this target is not achieved, working will definitely start with some excuse or the other. For this, go to nearby places or markets by walking instead of using a car or bike. Climb the stairs instead of the lift in the office. If you have a dog at home, then take it for a walk in the morning and evening. Take a short walk after lunch and dinner. If someone calls, then talk while walking. Have a walking competition with your friends or family members.