One of the easiest and best ways to stay healthy is to walk. People are starting to think that walking 10,000 steps a day is a good idea. The number isn't set in stone, but reaching this goal can help your body and mind in many ways, especially with weight control, heart health, and mental health.

Weight management
Walking 10,000 steps burns calories, which can help you lose weight or keep it off. Depending on how fast you go and how much you weigh, it can burn between 300 and 500 calories a day. If you eat a balanced diet and keep moving, this steady movement can help you lose body fat over time. Walking also speeds up your metabolism and keeps your body moving all day, which is much better than sitting still for long periods of time.

Heart health
Walking a lot keeps your heart healthy. It helps control cholesterol levels, lowers blood pressure, and improves blood flow. Walking every day lowers your risk of heart disease, heart attacks, and strokes. Walking also helps keep blood sugar levels stable, which lowers the risk of type 2 diabetes, which is linked to heart problems. Walking at a moderate pace can make the heart muscle stronger and help oxygen flow better throughout the body.

Mental health benefits
Walking is good for your body and your mind. It helps with symptoms of anxiety, stress, and depression. Exercise makes you feel good by releasing endorphins, which are also known as feel-good hormones. These hormones naturally make you feel better. Going for a walk outside, especially in parks and other green spaces, can help you relax, focus, and feel better overall. It also helps you sleep better, which is good for your mental health.

Add walking into a daily routine
You do not have to do all 10,000 steps at once. Take the stairs, walk during phone calls, or go for short walks after meals to break it up into smaller walks. A fitness tracker or phone app can help you stay motivated and keep track of how many steps you take.

In short, walking is a free and easy way to make your heart, mind, and weight better. Every day, small steps can make a big difference in how you feel.

Dr. P. Venkata Krishnan, Sr. Consultant - Internal Medicine, Artemis Hospitals