Who knew your feet could be the unsung heroes of weight loss? When authorities harp on about 10,000 steps and at least five fruits and veggies a day, it can sound a bit like nagging. But what if we told you that one simple change—daily walking—led to a 22-kilogram drop, and that science says it can boost your mind as well as your waistline?
Where the 10,000 Steps Craze Began (for Real People)
Many burn out on New Year’s resolutions by February, but not everyone. At the beginning of 2021, while most were battling post-champagne headaches, one New Yorker’s conversation took an interesting turn. Chelsea Ritchel, a journalist for the Independent, heard from a friend who resolved to walk 10,000 steps per day. Chelsea herself averaged a modest 5,361 steps per day in 2020, with successive lockdowns keeping her—and many others—firmly glued to the sofa.
Determined to do better, Chelsea tried to up her step count. She managed for a while, but juggling long walks after a workday was tougher than expected. Her resolution fizzled out by March. But everything changed when, in August, she saw her friend for the first time in months. The transformation was glaring: he had lost an impressive 22 kilograms, all thanks to his 10,000 steps-a-day commitment. That visual evidence was the nudge Chelsea needed. She stepped up (pun intended), set her own 10,000-step target, and hopped on the scale for the first time in a year.
The First Steps—and the Surprising Challenges
The journey wasn’t instantly rosy. “On August 9, I completed my first day at 10,000 steps and was hit with a migraine so intense I had to lie down,” Chelsea recalls, blaming dehydration after an August stroll stretching a full 8 kilometers. Hydration on point, she quickly realized that clocking in 10,000 daily steps was, in fact, very doable.
- Initial hurdle: overcoming a sedentary, lockdown-focused year
- Surprise: walking that much after little exercise can literally knock you down (cue the migraine)
- Lifesaver: staying hydrated turned things around
Does Walking Really Change Your Body and Mind?
Chelsea’s results weren’t just a fluke. Science is (luckily) on her side. Multiple studies have already shown that physical activity can brighten your mood—and not just because of the fresh air or random dog encounters. Norwegian researchers in 2011 found that any exercise, at any level, is linked to both better physical and mental health. The pros at Harvard’s TH Chan School of Public Health went even further: according to their research published in the Journal of Psychiatric Research, just 30 minutes of daily walking can reduce depression symptoms by 36%. And if a sharper memory is your goal, 40-minute walks, three times a week, can help protect the brain areas involved in memorizing. Who needs crossword puzzles?
Physically, you can thank a boost in your body’s feel-good hormones—endorphins and dopamine—for those post-walk smiles. Long story short: moving helps lower anxiety and chase the blues away.
But Is Walking Enough to Lose Weight?
Here’s the thing: Chelsea and her friend’s weight loss wasn’t magic—just science and (a bit of) willpower. Regular walking can help you shed the extra kilos or at least stabilize your weight, which is good news for those allergic to traditional sports! Still, don’t expect miracles if you’re pairing your walks with sugary sodas or a constant parade of fast food. A study in the Journal of Obesity confirmed: 10,000 steps daily is great for cardiovascular and brain health, but alone it won’t guarantee weight loss if your diet is unhealthy.
For the relatively sedentary—hello, work-from-home life—a suddenly more active routine, like Chelsea’s, can spark significant results. She probably burned off some of those pandemic kilos simply by moving more. But experts do have a few additional insights to help you get the most out of your walks:
- Dr. Gilles Mondoloni, sports physician, recommends everyone walk briskly at least 30 minutes per day (that’s about 3,000–3,500 steps)
- Thirty minutes is the bare minimum needed to « wake up » your body and start burning calories
- Want to supercharge your weight loss? Aim for a full hour daily—about 6,000–7,000 steps. That’s when your body taps into the deep fat reserves around your abdomen
It’s not all or nothing—regular walking, even in smaller doses, activates your cardiovascular and respiratory systems and keeps your joints happy. Your body needs time (and a little persistence) to shift gears from idle to calorie-burning mode. As with anything, the key is consistency and realistic expectations.
So, if you’re looking for a reason to dust off those sneakers, here it is: walking is good for your waistline, mind, and general well-being. No gym membership, no complicated gear—just you, a good pair of shoes, and maybe a podcast or a playlist. And remember, whether your goal is 3,000, 6,000, or the magic 10,000 steps, every walk is a step in the right direction.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
