10,000 steps a day… this number has the world hooked. And I was hooked too! For long, I was entranced by the pedometer and smart watches, which showed me the number of steps I walked daily. Call me a late entrant, but you see I had never calculated my steps ever in my 50-year-old life. As a Gen Xer, walking was normal until the internet boom and we all became couch potatoes and digital slaves.
Intrigued by the origin of this ‘magic number’, I discovered it stemmed from a Japanese marketing campaign during the 1964 Tokyo Olympics. The Japanese symbol for 10,000 resembles a man walking and since 1964, this has become a global rage.
The number intrigued scientists too and many researches have been done to see the benefits.
Research suggests that walking 9,800 steps a day is the “optimal dose” for lowering the risk of dementia by 50%. Getting your 10,000 steps done outside can help relieve symptoms of anxiety and depression.
Reducing knee and joint pain in individuals with arthritis.
Research published by the JAMA Internal Medicine Journal explored the possibility of a lower risk of premature death for every 2,000 steps walked in a day.
A study in JAMA Neurology found a possible link between walking 10,000 steps per day and a reduced risk of developing cardiovascular disease, 13 types of cancer, stroke, and heart failure.
Research indicates a link between walking and improved mental clarity and the creative flow of ideas.
Source: Step counting | The fact and fiction of walking 10,000 steps a day
Well, coming to my walks, I used to walk in my early 20s, then my accident put a stop to that. Coming to my 50s, COVID-19 ended my work, or whatever little there was. I have been in a state of turmoil for long, assessing and reassessing my life to attain some balance and not topple over.
So reading and blogging was one way of normalising life, but then I am an outdoors person. Cooped up inside and going in circles around the same issues, I thought my head would burst.
I decided to explore my neighbourhood and discovered a beautiful park, barely 2 km away. I began walking there in the evenings, sometimes on winter afternoons. The idea was to lose some weight and have some time away from the four claustrophic walls.
Initially, I listened to podcasts during my walks. I tuned into motivational talks to find answers to worrisome issues. Sometimes, I would listen to short audio stories and novels.
Over time, I started listening to prayers while walking, chanting along and trying to find answers through divine mantras.
As my walking continued, my thoughts began changing. I stopped listening to podcasts, audio stories, prayers and turned to healing music. My body responded to this better.
I kept a goal of 6,000 steps and almost always managed to do that in 75 minutes. Sometimes, I do less also because I walk slowly, absorbing the sights and the sounds, enjoying the walk under the swaying leaves. Now, the beauty of the walk is more important than the act of counting the steps.
Over the months, my mind turned from human-induced activity to the environment. I began to appreciate the colourful, vibrant world of Nature. I began to chastise myself for being blind for 50 years, never seeing and understanding Nature.
Eventually, I found my music in the wind, the birds and the rustle of leaves. The fragrance of grass and gentle bird songs helped me relax.
Over the years, my brain has rewired itself multiple times–going through conflict, confusion, anger, guilt, grief, resilience and acceptance. It has taught me patience, art of stillness and self-care.
Nothing has changed on the surface, but my inner self, my energy frequency has transformed. My life choices, goals, patterns and habits have changed.
My walks are mindful experiences, a time to reconnect with myself and the world around me.
Trading Steps for Serenity
1. From 10,000 to 6,000: I prioritized quality over quantity, focusing on mindful walks rather than chasing a step count.
2. Embracing the Dawn: My walks shifted from evenings to mornings. The sunrise hues, chirping birds, and gentle breeze are my biggest sources of joy.
3. Nature’s Classroom: My 6,000-step walks often transform into 20,000-step birding adventures. Every leaf, shrub, and bird holds a new discovery.
4. Unplugging to Reconnect: The silence of nature, free from earphones, allows me to enjoy the symphony of birdsong.
5. Improved Sleep: Regular walks lead to better sleep, free from nightmares. I am no longer addicted to nightime OTT.
6. Healthy Eating: My meal times have changed, my appetite is better and I choose light, healthy meals over old habits and tastes.
7. Enhanced Focus: My concentration and perception have sharpened.
The Unexpected Transformation
1. Mindful Problem-Solving: My impulsive reactions have come down and I seek long-term solutions.
2. Embracing Patience: Nature’s slow pace mirrors the shift in my own approach to life.
3. A New Me: I rediscovered a calmer, more perceptive version of myself. Failures have became lessons, and humor has returned to my life.
Three years later
My daily walks with nature are my grounding centre, the place for peace. From the chirping birds to the rustling leaves, every natural element offers a lesson in mindfulness. Sometimes, I walk barefoot on wet grass. And at times, I feel I am in a state of ‘shunya’ – the mental quietude described by ancient sages. Only the birds, bees, butterflies, trees, flowers and breeze exist as my mind is devoid of thoughts.
Why You Should Walk Too
1. Find Your Pace: There’s no magic number. Choose a distance, time and speed that work for you. Consistency is the key.
2. Embrace the Free: Walking requires no special equipment. Track your progress with a simple app, like I do. Or don’t, it doesn’t matter.
3.Walk Anywhere: Incorporate walking into your daily routine – take the stairs, walk to the shops, just walk around the house.
4. Gateway to Adventure: Slow walking builds a strong foundation for hiking and exploring nature, and I can say the results show, for many a time I walk over 8 km looking for birds.
5.Gentle on Your Body: Low-impact exercise eases joint pain, improves muscle function, and boosts circulation.
Walking is a simple act with many benefits. You just need to step outside, and embark on your own journey of mindful walking. You might just discover a new you, a calmer you, a more peaceful you.
This blog post is part of the blog challenge ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla in collaboration with Dr. Preeti Chauhan.
Queen of Treasures 
Good to see the progress that has been made. Walking is perhaps the easiest of the exercises, is it not?
— Pradeep / https://bpradeepnair.blogspot.com/
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Even I had been competing for a month until I went back to my senses and walked and exercised how much I could. I walk or cycle every single day, except on holidays when I want to sleep late.
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A good old walk in nature is the best way to unwind! I have found more people willing to talk to me when I am silently watching the birds, people actually stop and start talking! It’s such an unusual activity in the cities, to just stand and watch the birds.
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I discovered walking at 57! I dont think I ever walked more than a km or two before that. After my son passed away and I moved to Hyderabad, I was struggling to wake up in the morning and go about my day and one morning i just walked out to the KBR Park near my house. There is no going back now after that. Like you I listen to prayers, podcasts with one ear pod but with the other i soak in all of nature’s sounds. Nature is therapeutic and I have found my peace.
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Such a motivational post Ambica. Without outright preaching or advising you managed to talk about the benefits of walking through your own story… I really liked it and I could actually visualise your journey. I m happy that you are off gadgets now and u absorb the sight, smell n sounds of nature during your morning walks.
I really like to walk but in Bangalore it’s not possible. In my hometown with my bestie I walk a lot. The two of us take the forbidden paths and get lost in nature. Here I walk once in a while around my society. The sad thing about cities is that it is difficult to find a good place to walk apart from parks which are usually crowded.
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I began walking in my gated community but it used to.exhaust me rather than rejuvenate.. then I found the neighborhood park and realized the difference between walking amid concrete and Nature. It’s a treasure to have trees near you and be around them.
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A fabulous write-up on walking and I loved the way you described your progress from chasing something initially to acheiving something entirely different but far more valuable. I enjoy walking too, and yes, I too have changed my attitude from brisk walking to steady and longer walks. I do not focus on nature at all. But now after your blog, I will try to do that too.
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I too walk for my peace of mind, change of scenery and to enjoy the outdoors. That 10k steps obsession lasted for me for 2-3 years too. Even I like you, have decided to prioritize quality over quantity now 🙂
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Indeed, walking is the simplest and easiest exercise that we can give ourselves. I’m trying to get into the routine, but a restless me can never be consistent. That’s the biggest problem I face now-a-days.
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Its your day to scold me Ambica… I am not getting time to go for a walk as life , my work and over all my son is keeping me so occupied all the day that many a times my heart say ” Samata take some break”…. but I cant , I forgot what is called ME TIME… I love nature, I love being in the midst of greenary… It soothes me with positivity. Oh God Bless me to be in track and embrace the nature once again the way I used to do. Than You Ambica for giving me the reminder.
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Take him also for the walk
Enjoy Nature with him
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Just today we were talking of mindful eating and mindful walking. This piece of yours gives much thought and pause
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I also prefer talking a walk in the morning. It is the best time with fresh air and there is less traffic too. The best exercise for seniors like me.
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I am big on walking. In fact, it was the low impact option to keep fit when I was recovering from my injury. I prefer listening to an audiobook while walking but occasionally enjoy the surroundings. As for 10K steps, been there done that. Thankfully, got over it a long time back.
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Same here. I enjoy the walk rather than the count😍
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I love walking. However that’s not easy for me because I can’t go early in the morning as I have to make breakfast and all. I totally get your emotions related to walking. I absolutely cherish those 60 minutes, whenever I can.
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You are right. Walking while cherishing nature and serene environment can do wonders to our health. I admit to have been irregular with my walk but the days when I walk, I can feel a positive change in myself. Your article has injected a new motivation in me.
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I’ve been stuck with my headphones in for so long, I think it’s time to try unplugging and really connecting with my surroundings. I especially love the idea of finding my own pace and not worrying about hitting a magic number. Just getting out there and moving is what matters.
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Earlier this year I started a steps challenge and completed it successfully, but it felt more draining than rewarding. I enjoy my pace and like to pair walking with other exercises. Also, I’ve been running for last few years but walking is calming and more effective in the long run.
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This is why I let go of the step count and just walked to refresh myself, rather than compete with my step counts!
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Sooo Soo motivational article Ma’am, I loved the way you motivated yourself and cherish the nature more. Loved the entire piece, with this note I have to start my health routine too.
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All.the 👌 best
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I have loved reading this article Ambica and could really relate to it! I myself am coming back from a physical set back and walking is the kindest thing i can do for myself. Reading your experience is reassuring for me.
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I completely agree with you. The biggest thing is to start and nature is there to shower her blessings upon us. But we must embark on a journey of a few steps to more steps on a consistent level.
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Just reading your article made me happy ‘coz it shows how walking has helped you. My dad brought home a pedometer in the early 90s from his trip to Japan. And that was when I heard of the magic 10,000 steps. But in my teens, I was 5 feet 6 inches tall and 53 kg, so no one ever told me to go for a walk haha.
But seriously, I’m happy to read your post! Kudos.
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For the last two years, I have also religiously stuck to my morning walks listening to music. But sadly on a break from them now after the birth of my newborn. Hope to re-start very soon!
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A new mommy must spend time with the baby🥰 You can take her for those pram walks eventually 🚶♂️..
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