Name: Do you really need to take 10,000 steps a day? | ?Podcast and Chill | Intermediate
Uploaded: 2025-02-09T03:06:54.000Z
Duration: 11 min 6 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

The imperative

Hey everyone, welcome back to Podcast and Chill with Gwen and Leo.

I'm Gwen, your friendly knowledge enthusiast.

And I'm Leo, your not-so-friendly snack enthusiast.

I'm here to make your learning fun and… a bit random sometimes.

You know, Gwen, I've been hearing about this idea of small habits leading to big changes.

Sounds like a superhero origin story, doesn't it?

Small actions really can have a huge impact.

What happens if you take 10,000 steps a day?

That's like walking to the moon if I do it every day for years, right?

So, Leo, have you ever wondered why 10,000 steps is the magic number?

The idea actually started in Japan during the 1960s.

A company created a pedometer called manpoukei, which means 10,000 steps meter in Japanese.

It was a marketing tool, but science later backed it up.

Studies show that walking 10,000 steps daily improves health in so many ways.

And for those listening, 10,000 steps are about 8 kilometers or 5 miles.

But don't stress, even small increases in steps help.

Yeah, little changes make a big difference.

What do we get if we hit 10,000 steps every day?

Let's break it down into 10 amazing benefits, starting with improved cardiovascular health.

Walking gets your heart pumping, improves circulation, and lowers the risk of heart disease.

According to the American Heart Association, it helps maintain healthy blood pressure and cholesterol levels.

So, it's like giving your heart a mini-workout every day?

Walking strengthens it over time, making it more efficient.

Walking is also a powerful tool for weight management.

It's a practical way to maintain or lose weight without needing intense workouts.

Walking 10,000 steps can burn between 300 to 500 calories.

It's a great way to stay active without needing intense workouts or equipment.

That's a lot of calories for something so simple.

Plus, you don't need fancy equipment, just your feet.

Walking is accessible to almost everyone.

Pair it with healthy eating, and it's a game-changer.

Speaking of benefits, walking doesn't just burn calories.

I hear it also helps with boosting energy levels?

Walking increases blood flow and helps oxygen reach your muscles more effectively, giving you an instant energy boost.

It also releases endorphins, which can help you feel more energized and less tired.

So it's like a natural energy booster without the need for caffeine.

Does walking have any impact on our mood or stress?  Walking has been shown to reduce stress hormones like cortisol, while increasing serotonin and dopamine.

Those are the brain chemicals responsible for happiness.

Just 30 minutes a day can make a huge difference in your mental well-being.

It's like walking works wonders not only for your body, but for your mind, too.

I bet it could help reduce feelings of anxiety and even improve your mood, right?

So it's one of the easiest ways to clear your mind and feel better without spending money on therapy or medications.

I think I need to start walking more often, especially to clear my head.

Does walking also help with muscle and joint health as we get older?

I think our listeners also want to know more about this.

I'm confident that I can answer this question.

Walking strengthens your muscles, especially in your legs, and improves joint flexibility.

It's particularly great for preventing stiffness in your knees and hips, which is something a lot of people experience as they age, right?

Just taking some steps a day helps me a lot.

I can see how regular walking can prevent those knee pains or weird noises people often talk about.

Even though we are still young, those pains can come to us at any time.

First up, we have the phrase, back something up.

To support an idea or statement with evidence or facts, I read an article that backs up the claim that walking 10,000 steps helps with mental health.

It's always nice when there's research to support what we say.

To reduce the ability of something negative happening, regular walking can lower the risk of heart disease.

Yes, it's one of the best ways to take care of your heart.

Walking helps me stay fit and maintain a healthy weight.

The next phrase is accessible to everyone.

Subtitles ListPlay Video

Do you really need to take 10,000 steps a day? | ?Podcast and Chill | Intermediate

intense

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inevitable

mental