What happens when you walk 20,000 steps a day

A simple walk can be turned into a powerful health boost with a few modifications from time to time. While the popular goal of 10,000 steps a day is considered the gold standard for fitness, doubling that number to 20,000 steps unlocks a whole range of benefits. From accelerating

weight loss

to boosting sleep quality, energy levels, and

stamina

, walking 20,000 steps has multiple benefits. It doesn’t just burn more calories, but also gives your heart a good workout, builds endurance, and refreshes your body and mind. However, beginners must start slow and try to reach 10,000 steps first before raising the bar to double the number.
As the duration and step count is increased, benefits for overall well-being multiply. According to a 2019 study published in the journal JAMA Neurology, it was found a total of 8,900 steps per day slowed rates of cognitive decline and brain volume loss in people who were at high risk. This doesn’t mean that people who walk for 3K-5K get no benefits. A study published in the European Journal of Preventive Cardiology showed that walking at least 3,967 steps a day reduces the risk of dying from any cause, while walking 2,337 steps a day reduces the risk of dying from cardiovascular disease.

Breaking 20,000 steps into achievable goals

While walking 20,000 steps could equate to 16km, one need not necessarily cover the distance at one go. Breaking down these steps to interrupt prolonged spells of sitting can perhaps be even more beneficial. A recent study published in Proceedings of the Royal Society B Journal, found that ‘micro-walks’ can use up to 60 per cent more energy than longer episodes of walking or climbing, despite the walks covering the same distance. It was found that breaking up sedentary time with brief strolls can greatly increase energy expended daily and improve health.

According to a study published in the European Journal of Preventive Cardiology the researchers, led by Maciej Banach, Professor of Cardiology at the Medical University of Lodz, Poland, and Adjunct Professor at the Ciccarone Center for the Prevention of Cardiovascular Disease, Johns Hopkins University School of Medicine, found that even if people walked as many as 20,000 steps a day, the health benefits continued to increase. They have not found an upper limit yet.

“Our study confirms that the more you walk, the better,” says Prof. Banach. “We found that this applied to both men and women, irrespective of age, and irrespective of whether you live in a temperate, sub-tropical or sub-polar region of the world, or a region with a mixture of climates.

20,000 steps, a highly active lifestyle choice

“Walking 20,000 steps a day is a highly active lifestyle choice that can have significant impacts on your physical, mental, and emotional well-being. This activity equates to walking approximately 10 miles (16 kilometers) daily, depending on your stride length,” says Shazia Shadab, Lead Physiotherapist at Cloudnine group of hospitals, Bangalore, Jayanagar.

Improved muscle and joint health

The intense regular movement can also ward off risk of muscle and joint issues, preventing osteoporosis. Walking is low-impact which makes it a joint-friendly exercise that reduces the risk of arthritis and other joint-related issues.
“The sheer volume of steps translates into improved cardiovascular health, as your heart works more efficiently to pump blood throughout your body. This kind of regular movement strengthens muscles and bones, reducing the risk of conditions like osteoporosis while also improving joint mobility and reducing stiffness,” says Vijay Kumar, Fitness and wellness coach, Bengaluru.
“Walking, especially at the scale of 20,000 steps also places a constant but manageable load on the musculoskeletal system. Over time, this can lead to improved muscle tone, joint flexibility, and bone density. Walking is weight-bearing, meaning it stimulates bone growth and may help in the prevention of osteoporosis,” says Dr. Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospital.

Heart health

Walking is an excellent aerobic activity that strengthens the heart, reduces blood pressure, and improves circulation. Walking 20,000 steps daily can enhance heart health by lowering the risk of heart disease, stroke, and high cholesterol.
“Walking this distance improves cardiovascular health, burns a huge amount of calories approximately 800–1,000 depending on your weight and pace, and strengthens muscles, especially in your legs. It enhances endurance and is helpful for weight management. For someone who is trying to boost their fitness, it is a super way to meet daily exercise requirements,” says Dr Akhilesh Yadav, Associate Director- Orthopaedics and Joint Replacement, Max Hospital Vaishali.

Weight loss

Walking burns calories, and covering 20,000 steps can help create a calorie deficit, supporting weight loss or weight maintenance. Depending on your weight, pace, and terrain, walking this distance could burn 500–1,000 calories.

Blood sugar management

Regular physical activity like walking improves insulin sensitivity and helps regulate blood sugar levels, reducing the risk of type 2 diabetes. Walking after meals can be particularly beneficial for managing glucose levels.

Clarity of mind

There is no better stress-busting activity than walking which can promote a burst of happy hormones which can kill stress and help one feel better.
“Walking helps to clear the mind and boost mental health by triggering the release of endorphins, the brain’s “feel-good” chemicals. Over time, you may find that daily walks become a form of moving meditation, where thoughts are processed, stress dissipates, and a sense of clarity prevails. The repetitiveness of the steps allows the mind to find rhythm and calm,” says Kumar.

Reduces risk of depression

Walking can cut risk of depression and walking long distances can ward off anxiety and depressive tendencies.
“From a psychological standpoint, walking 20,000 steps a day can have profound effects on mental health. It has been well-documented that regular physical activity improves mood, reduces anxiety, and lowers the incidence of depressive symptoms,” says Dr Gupta.

A word of caution

Walking for such long distances in a day can lead to extreme fatigue for some people. Dr Yadav says it’s important to take proper rest and nutrition.
“Walking 20,000 steps in a day is an excellent way to challenge fitness; but proper preparations would be necessary for proper footwear, hydration, and stretching. Listen to your body to avoid overexertion,” suggests the expert.
While walking 20,000 steps a day is beneficial for most individuals, those who are new to physical activity or have underlying health conditions such as osteoarthritis, chronic pain, or cardiovascular disease, must start it gradually, says Dr Gupta. He warns that sudden increase in activity levels can lead to overuse injuries such as tendinitis or stress fractures.
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