At the beginning of this year, I made the decision to take control of my health by attempting to overcome my POTS symptoms. Due to my symptoms, I was living a sedentary life, rarely getting out of bed. Recognizing the need for a lifestyle change, I bought a small treadmill and started my journey.
As I gradually built up my endurance and strength, I found myself surpassing milestones I had never imagined possible. With time, I not only incorporated brisk walking into my daily routine but also introduced weight training to further enhance my physical fitness. Over the past six months, I have averaged 10,000 steps daily. This has transformed me both mentally and physically and has completely changed my life.
Here are some benefits that I have noticed through walking 10,000 steps per day
1. Building exercise tolerance
Walking is a low impact exercise that can slowly increase the strength in your joints and muscles. Due to my chronic illness, I was forced to be sedentary and I could not consistently workout. I would get these things I called "workout hangovers." I would work out one day and would feel horrible the next, which prevented me from being consistent. I started off by walking 3 mph for 100 minutes. Over time, my endurance and speed increased. After two and a half months of walking 10,000 steps per day, I am not able to get two workouts in per day.
2. Boosting energy and mood
For the first week of 10,000 steps, I was extremely tired. After that, I was able to walk faster and had more energy throughout the day. I did not feel the need to stay in bed all day and I was able to be much more productive. I felt accomplished, which improved my overall mood.
3. Weight loss
While I did not intend to lose weight, I lost 6 pounds (1.5 inches around my waist) in the first two and a half months. The main reason was that I was in a calorie deficit. While I was losing around 400 calories more than normal, I was eating the same amount of calories as I was before this routine. Once I increased my calories and started weight training, I gained weight through building muscle. Overall, my body composition has changed significantly.
4. Immune system
From January 2023-January 2024, I was sick once or twice per month. No doctor was able to find out why I was getting sick so often. After hundreds of dollars in tests, I accepted the fact that I would continue to be sick every month. Since I started walking 10,000 steps, I have not gotten sick once.
5. Posture
By week 5, I noticed that my posture had improved significantly. I had less back pain, less neck pain, and less migraines.
6. Confidence
By the summer, I felt confident in a swimsuit, I felt healthy, and I felt capable. Sticking with 10,000 steps a day is a challenge, but it is a challenge that will make you feel 10,000x better.
Tips for getting 10,000 steps a day
1.Buy a walking pad
I started walking in January, in the cold, Midwestern winter. I was absolutely not going outside at this time so I bought a small treadmill that I could put in front of my TV. During my walks, I would watch comfort movies like Harry Potter or The Hunger Games. This would make the time fly by. I also placed it next to my bed in case I felt faint.
2. Grab a friend
In the summer, I would occasionally ask friends if they wanted to go on walks with me outside and the time would fly by. You can also use Facebook groups as a way to get walking buddies in your area.
3. Buy a good pair of shoes
If you have fragile joints like me, you need shoes with good support. If you do not have enough support, it can cause larger problems down the line.
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