Like many of us out there, I’m relentlessly pursuing my 10,000-step goal each day. As satisfying as it may be to fill those Apple Watch activity rings, turns out that meeting your step count might also be the latest ticket to better sleep.
This may not come as a big surprise since previous research has shown that regular exercise can improve sleep quality. I don’t know about you but when I hear the word “exercise,” I think of weightlifting, running, and other strenuous activities that aren’t quite my speed.
But exercise like walking is more accessible. Even a non-athletic person like me can always get behind a hot girl walk. So let’s take a closer look at how walking as exercise can specifically help improve your sleep quality.
Does Walking Regularly Improve Sleep?
Most people could tell you that when they are more active they are usually more tired at the end of the day. When we walk more, our bodies are more active and we burn more energy, which tires us out. At the end of the day, this often helps us fall asleep faster and stay asleep longer.
While this is true, there’s real research to support that walking regularly helps improve sleep.
One study from 2019 found that those who took more steps each day reported sleeping better than those who took fewer steps. (1)
“Regular exercise, including walking, helps regulate the body’s circadian rhythm, reduces stress, and improves overall mood, all of which contribute to better sleep quality,” Chris Pruitt, certified trainer and CEO of WorkoutHealthy, tells Sleepopolis.
This is because walking regularly can help reduce stress by creating a consistent routine and may also help improve anxiety, making it easier for us to power down at night with fewer stressors on the brain. (2)
“Exercise can deepen your sleep, improve your overall sleep quality, and is proven to help with insomnia. At least 20-30 minutes of cardio a day can help you fall asleep faster in the evening and reduce daytime fatigue, so you feel more energized during the day,” says Dr. Shelby Harris, Sleepopolis’s Director of Sleep Health.
When NOT to Try Meeting Your Step Goal
Even though it can be tempting to go for a late evening walk to meet your step goal, sleep experts recommend trying to limit exercise within three hours of your bedtime.
“It’s best to avoid caffeine 8 hours before bed, and you should avoid alcohol, nicotine, strenuous exercise, and large meals within three hours before bed,” says Dr. Harris.
Of course, with busy schedules this can sometimes be hard to manage and some people work differently when it comes to winding down for sleep.
Where Did the 10,000 Steps a Day Goal Come From?
It seems like I’ve heard that I should try to walk 10,000 steps each day since the dawn of time, but where did this goal even come from?
Well apparently, the answer is simpler than I thought.
“The 10,000-step goal originated in Japan in the 1960s as part of a marketing campaign for a pedometer. It was chosen because it was a round, memorable number that represented a significant increase in physical activity,” Pruitt tells Sleepopolis.
10,000 steps sure is a lot for most people, that’s about equal to 5 miles of walking! (3) The number sure is easy to remember, but it can be hard to get in all that mileage depending on your fitness level and schedule.
Expert Tips for How to Get Your Steps In
Looking to up your step count and try to catch some better zzz’s? I know it can be hard when you’re working all day, but here are some expert tips to get more walking time in from a certified trainer, Chris Pruitt.
- Take the Stairs: Opt for stairs over elevators.
- Walk During Breaks: Use short breaks to walk around the office or home.
- Park Further Away: Choose a parking spot further from your destination.
- Walking Meetings: Have meetings on the go instead of sitting.
- Use a Pedometer: Track your steps to stay motivated.
As always, it’s best to consider your activity level and health before setting exercise goals.
Sources
1. Sullivan Bisson AN, Robinson SA, Lachman ME. Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health. 2019;5(5):487-494. doi:https://doi.org/10.1016/j.sleh.2019.06.003
2. Bahri AA, Korairi HA, Gosadi IM, Othathi FA, Shami MO, Jareebi MA. The relationship between walking and depression, anxiety, and stress among a sample from Jazan, Saudi Arabia: A cross-sectional investigation. Medicine. 2022;101(38):e30718. doi:https://doi.org/10.1097/MD.0000000000030718
3. How many miles do you need to walk to hit 10,000 steps? TODAY.com. Published March 22, 2024. Accessed July 31, 2024. https://www.today.com/health/diet-fitness/how-many-steps-in-a-mile-rcna144282
Pruitt, Chris. Personal Interview. July 30, 2024.
