Do You Really Need 10,000 Steps a Day? The Truth About Walking & Your Health

We’ve all heard it — “You need 10,000 steps a day!” But what if that number isn’t the point at all?

In this week’s Say Yes! to Chocolate episode, Sara B and Dr. Becky dig into one of the most underrated habits for better health: walking — or what we like to call movement medicine.

Because here’s the truth: your body was designed to move. And when you move, every system in your body — from your brain to your digestion — starts to work better.

🎧 Listen to the full episode:

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🌿 Why Walking Matters More Than You Think

Wellness can feel like a full-time job — the supplements, the workouts, the fads, the endless advice. But walking – and just daily movement – cuts through all that noise.

Even 10–15 minutes after a meal can:

• Lower blood sugar and balance insulin
• Support digestion and reduce bloating
• Boost metabolism and fat-burning
• Improve flexibility and reduce joint pain
• Lower stress hormones and lift your mood

You don’t need a bunch of fancy equipment or a 60-minute workout. You just need to move — consistently.

💛 Movement Is Medicine

Walking isn’t “exercise” in the traditional sense. It’s not punishment, and it’s not something to check off a list. It’s how your body stays alive and vibrant.

As we shared in the episode:

“The body is designed for movement. The ultimate absence of movement is what? It’s death, right? So the less you move, the closer you’re getting to that reality. The more you move, the healthier all your body systems are.”

When you move your body — even a little — you improve:

• Circulation → more oxygen to your cells
• Brain health → sharper focus and mood balance
• Heart health → stronger cardiovascular system
• Detoxification → better lymphatic flow and elimination
• Hormone balance → smoother metabolism and energy

Every system in your body benefits from simple, steady movement.

🧠 The Science of “Movement Medicine”

Your lymphatic system — your body’s natural drainage and detox system — doesn’t have its own pump. It depends on muscle contractions to move waste and fluid through your body.

That’s why walking, stretching, or even gentle bouncing can reduce swelling, inflammation, and fatigue.

And that little mood boost you feel after a walk? That’s your brain releasing endorphins, lowering cortisol, and helping your nervous system reset.

Simple, free, and incredibly powerful.

🚶‍♀️ Small Shifts That Add Up

If the idea of “10,000 steps” feels overwhelming, start where you are.

Try this KISS-approved approach:

• Get a baseline of your average daily steps.
• Add 1,000 steps or 10% more this week.
• Take a 10–15 minute walk after meals (your digestion will thank you).
• Add “movement snacks” throughout the day — heel raises while brushing your teeth, wall push-ups during commercials, or a quick lap around the kitchen while your coffee brews.

Remember: it’s not about perfection. It’s about consistency.

🌟 KISS Action Step

Give yourself the gift of one 10-minute walk today.

That’s it. One simple shift toward better health — no gym, no guilt, no perfection required.

Wellness doesn’t have to be complicated or costly. It just has to be simple and sustainable.

🎧 Listen to the Full Episode

👉 Habit 2: Walk It Out – Movement Medicine
Learn how movement supports every system in your body and how to make it part of your daily rhythm.

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