I didn't realise how much walking 10,000 steps a day was benefitting my health until I stopped

When we were in lockdown during the coronavirus pandemic, I walked more than ever. After all, there wasn't much else to do.

My daily walks were a revelation: they helped to clear my head, and being up on my feet and outside as much as I was sitting down at my desk or on the couch felt good. Ever since, I have aimed to hit 10,000 steps a day.

I knew this much walking was benefitting my health—the CDC says taking more steps a day can lower your risk of premature death—but I hadn't realised the effect it had on my daily wellbeing until a recent knee injury forced me to stop.

For the past couple of weeks, I've had to minimize the amount I walk, taking no more than 3,000 steps a day unless I can't avoid it.

The change has been jarring and I’ve noticed some immediate negative effects that have reinforced the importance of my daily walking habit.

Here are the four changes I've noticed since I've reduced my step count.

1. I’m not sleeping as well

I find that one of the biggest benefits of exercise is a good night’s sleep and spending a couple of hours a day walking helps ensure I get some good shut-eye.

Research has found that exercise can improve sleep quality and sleep latency—the time it takes to fall asleep. Since walking less, I've found it more difficult to drift off to sleep and I've had difficulty staying asleep.

2. I’m more restless and stressed

My daily walk is a chance for me to decompress. It's a break from work and the blue light of my screens, and it gives me the space to process my thoughts and emotions.

Since skipping it for the past couple of weeks, I've felt more stressed and anxious.

And I don't think that's just down to doing less exercise because I have been keeping up with low-impact exercise.

3. I'm more bloated

One of the most unexpected benefits of walking I experience is how it can help with digestion. I tend to go for my walk after eating lunch, which helps my body digest my food.

Research has found that exercise, including walking, can improve symptoms of irritable bowel syndrome (IBS) and I've noticed that I've been feeling a lot more bloated during the afternoon and evenings since reducing my step count.

4. My muscles are stiffer

Prolonged sitting can weaken muscles and joints in the hips, and can lead to stiffness in areas including the shoulders and neck. Unfortunately, the time I usually take to walk 10,000 steps has been spent sitting down on my couch instead, which has made my muscles feel particularly stiff.

Is it OK to miss your step count goal?

Even though reducing my step count has had these negative effects on my body and mind, it's been the right decision to give my knee time to heal.

Whether it's an injury, a holiday or just a busy schedule, you may find the number of steps you take each day fluctuates and it's not the end of the world.

Nevertheless, I'm looking forward to getting back to walking regularly as soon as I can and if you're looking for a simple way to improve your overall health, increasing your step count is a great place to start.

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