10,000 Steps A Day for A Healthier and Longer Life


" My life is far, far away from perfect, but without a doubt, keeping myself healthy physically, mentally and spiritually has significantly improved my quality of life." Henry Tianus.


Most of us have heard that we should walk for 10,000 steps a day to stay healthy and fit. Step-counting gadgets are becoming extremely popular with an estimated market size of US$62 billion by 2023. A huge jump from just over US$17 billion in 2016. Is there any scientific study to validate this claim? Or is this just a marketing gimmick?


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10,000 Steps A Day Increases Muscle Mass

A study by the Institute of Aging and Chronic Disease at University of Liverpool, UK, showed that doing 10,000 steps a day increases the muscle mass and the ability of our body to generate energy. It also helps our body to recover faster from any physical strain. Even the healthy and fit young people will highly benefit from doing 10,000 steps a day.

In this study, 28 healthy participants with an average age of 25 and BMI of 25 kg/m2 were asked to change their routine from doing 10,000 steps a day to a 1,500 steps a day for 14 days. At the end of the 14 days period, it showed that these young people have lost substantial muscle mass. They lost about 0.36 kg of muscles from the body and about 0.21 kg of muscles from the legs. Their body were less capable of generating energy. 

10,000 Steps A Day Reduces Body Fat

A 10,000 steps a day helps our body to stay lean. It reduces the body fat particularly around the belly area. The same study by University of Liverpool showed that by reducing the physical activity from 10,000 to 1,500 steps a day for a 14 days period, it increased the total body fat and the accumulation of fat around the belly area. Excess fat around the belly has been associated with a higher risk of diabetes, heart disease and many other diseases.


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Staying healthy and active will help you look more attractive and feel happier in life. For most women, by reducing the total body fat, it reduces the appearance of cellulite on their body. 90% of women have cellulite. If you suffer with cellulite, apply a small amount of Ultra Smoothing Cellulite Serum Oil to one palm. Rub your hands together to warm the oil then massage in circular motion into areas of the body you want to improve. For best results, use it everyday after a bath or shower for at least 3 months, in combination with healthy diet and exercise. This detoxifying body oil has been formulated with rosemary, grapefruit, sweet fennel, palmarosa, lemon and black pepper essential oils to reduce the appearance of cellulite and tone up your body. It also contains menthol to soothe aching muscles and joints after exercise.

For men and women who don't have cellulite, massage Post Workout Slimming Oil in circular motion into areas of the body you want to improve such as abdomen (tummy), upper arms, thighs and buttocks. Use it everyday after a bath or shower, particularly after workout (exercise) for at least 3 months, and again in combination with healthy diet and exercise to get best results. This stimulating body oil boosts circulation, reduces the appearance of fat, eases muscle stiffness and aching joints post workout (exercise). I use it everyday on my legs, feet, arms, back and shoulders.

10,000 Steps A Day Helps Prolong Lifespan

According to researchers at Harvard Medical School, in order to stay healthy and live longer we need to do 7,500 steps a day. People who do 7,500 to 10,000 steps a day have an equal opportunity to reach their optimum lifespan. Even by doing just 4,400 steps a day, you can lower the risk for premature death by 41%.

Personally, I don't own any fitness gadget. I walk long enough everyday. I usually spend more than 2 hours a day walking down the street to and from work, climbing up and down the office stairs, or just wandering around the city of London. I still wear the jeans that I bought more than two decades ago. Best of all, being physically active during the day improves the quality of sleep at night.

A good night's sleep helps your body repair damaged cells. It also boosts your energy levels to stay alert and remain active throughout the day. Sadly, more than one in two adults do not get enough sleep at night. Depression, anxiety, stress, insomnia and other sleeping disorders can cause severe sleep deprivation. To help you sleep better, apply a few drops of Sleep Better Aromatherapy Oil to chest, wrist and pulse points at temples, neck and behind the ears, at bedtime or throughout the night whenever you try to get some sleep. Inhale the aroma deeply to calm your mind and relax your body. This advanced botanical formula has been developed using plant extracts that have been proven in many medical studies to improve the quality of sleep.

Being physically active, eating lots of fruits and vegetables, and taking care of my skin properly everyday; all of these daily routines along with having faith in God, help me stay in shape, feel happier and keep looking forward in life. My life is far, far away from perfect, but without a doubt, keeping myself healthy physically, mentally and spiritually has significantly improved my quality of life. 


One in four Americans develop insomnia every year and up to 20% adults in the UK take sleeping pills and drink alcohol to fall asleep at night learn more >>>



Henry Tianus is a multi-award-winning Anti-Ageing Scientist based in London, UK. Henry Tianus has been listed as The Recognised Institute Practitioner at The Institute of Traditional Herbal Medicine and Aromatherapy (ITHMA), London (UK) since 2005. Henry Tianus's articles have been read by people in more than 100 countries with USA and UK at the top of the list. Join Henry Tianus eNewsletter to receive the latest health and wellbeing tips. 

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Scientific Sources: Just 2 weeks of inactivity could lead to changes that increase risk of developing disease, University of Liverpool, May 17, 2017; Fitness Trackers Market by Device Type (Fitness Bands, Smartwatch, and Others), Display Type (Monochrome and Colored), Sales Channel (Online and Offline), and Compatibility (iOS, Android, Windows, Tizen, and Others) - Global Opportunity Analysis and Industry Forecast, 2017-2023, Allied Market Research, Mar 2018; Effects of 10,000 steps a day on physical and mental health in overweight participants in a community setting: a preliminary study, Brazilian Journal of Physical Therapy, 2016 Jul-Aug, 20(4): 367–373; “Happy feet”: evaluating the benefits of a 100-day 10,000 step challenge on mental health and wellbeing, BMC Psychiatry, volume 18, Article number: 19 (2018); The global economic burden of noncommunicable diseases. Geneva: World Economic Forum; 2011; 10,000 steps a day — or fewer, Harvard Medical School, July 11, 2019.

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