TGS MAKALAH B.INGGRIS

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The benefits of Walking 10,000 Steps a Day

A PAPER

Submitted as the Fulfillment of the Requirements for English Final Assignment

GALIH SATRIA ANANDA 0074022920

12.9

TANGERANG

2025

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VALIDITY SHEETS

The research entitled is “The benefits of Walking 10,000 Steps a Day” is entirely the author’s own work. However, some of the written works cited by the author are the work of others and the sources have been clearly stated in accordance with the norms, rules, and ethics of scientific writing.

Prepared by:

Name : Galih Satria Ananda NISN : 0074022920

Class : XII.09

Approved by the teacher on:

Tangerang, 21 February 2025 Subject Teacher

Mrs. Riza Elfira, S.pd

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ACKNOWLEDGEMENT

Praise and gratitude we extend to the presence of God Almighty, who has bestowed His blessings and guidance, enabling the completion of this analytical exposition text. This text aims to provide an in-depth analysis of various important aspects that contribute to our understanding and knowledge.

The topic was chosen based on the growing awareness of the importance of maintaining a healthy lifestyle in the midst of modern routines, which often limit physical activity. By presenting scientific data, recommendations, and practical insights, this text seeks to inform and inspire readers to incorporate beneficial habits into their daily lives for long-term well-being.

We acknowledge that the completion of this text would not have been possible without the support, guidance, and resources provided by various individuals and references. Therefore, we extend our heartfelt appreciation to all who have contributed directly or indirectly.

We hope that this text will be informative and beneficial for readers, encouraging a deeper understanding and application of the concepts discussed.

Constructive feedback and suggestions for improvement are highly welcomed.

Tangerang, 21 February 2025 Writer

Galih Satria Ananda

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CHAPTER I

INTRODUCTION

A. Background of the Study

In this modern era, the sedentary lifestyle is increasing due to advances in technology and ease of daily activities. Many people spend time sitting for long periods of time, both at work and at home. This has negative impacts on health, such as increasing the risk of obesity, heart disease and diabetes. One simple but effective way to maintain health is by walking. The concept of walking 10,000 steps a day has become a global trend and is widely recommended by health experts.

This activity not only helps in maintaining weight, but also has great benefits for heart health, mental health and overall body fitness.

B. Problem Statements

 What are the benefits of walking 10,000 steps a day for physical and mental health?

 How do you implement the habit of walking 10,000 steps a day in your daily life?

 Are there any challenges in achieving this target and how can they be overcome?

C. Purpose of the Study

Explain the health benefits of walking 10,000 steps a day, Provides practical guidance for achieving these targets, Identify possible challenges and solutions.

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CHAPTER II

DISCUSSION

Walking 10,000 steps a day has become the recommended standard of physical activity for improving health. However, in this discussion, we will critically discuss the problem formulations that we discussed in the previous chapter. There are three problem formulations that we will discuss in more depth:

A. The benefits of walking 10,000 steps a day for physical and mental health Walking is a simple activity that provides great benefits for health, both physically and mentally. But how beneficial is it, and is the 10,000 step figure really optimal?. Walking 10,000 steps a day is believed to have a positive impact on body health. Still unsure about doing it? Here are some of the benefits you can get:

1. Physical Benefits

Some of the main benefits of walking are:

 Maintain body weight: By burning around 300–500 calories per day, walking can help maintain energy balance in the body.

 Reduces the Risk of Heart Disease: Walking improves blood circulation, lowers blood pressure, and reduces bad cholesterol (LDL).

 Improves Joint and Bone Health: Walking strengthens leg muscles and increases bone density, reducing the risk of osteoporosis.

 Reduces Risk of Diabetes: By increasing insulin sensitivity, walking helps control blood sugar levels.

 According to recent research, the 10,000 steps figure is not the only optimal standard for health. Several studies show that health benefits

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Apart from physical benefits, walking also has a positive impact on mental health, such as:

 Reduces Stress and Depression: Walking, especially in nature, can increase the production of endorphin and serotonin hormones which play a role in reducing stress and anxiety.

 Improves Focus and Creativity: Studies show that walking can increase blood flow to the brain, which contributes to increased thinking power and creativity.

 Helps Sleep Better: Light physical activity such as walking can help regulate circadian rhythms and improve sleep quality.

B. The implement the habit of walking 10,000 steps a day in your daily life Walking 10,000 steps or an average of 8 km per day may sound difficult and strenuous. However, this is not impossible for you to do. You don't need to bother setting aside special time to exercise. The following are several steps you can take to meet your daily walking target. Reaching the goal of 10,000 steps a day may seem difficult for some people. Here are some strategies that can be implemented:

1. Using Technology to Track Steps

 Apps like Google Fit, and smartwatches can help track daily step counts.

 In-app notifications or daily goals can help increase motivation.

2. Changing Daily Habits

 Choose to take the stairs rather than the elevator or escalator.

 Park further away or get off one stop earlier than your destination.

 Walk around the house or office every few hours to avoid sitting for too long.

3. Create a running routine

 Walk in the morning or evening as part of daily activities.

 Invite friends or family to walk together to make it more fun.

 Using a treadmill if the weather or environment does not allow walking outdoors

4. Taking advantage of free time

 Take a walk in the park or shopping center while socializing.

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 Use your lunch break to take a short walk before returning to work.

C. The challenges in achieving this target and they be overcome

Walking 10,000 steps per day may be a trend, but does it really live up to expectations? We reached out to Patricia Chaney, a freelance writer and work- from-home mom, to show what committing to a 30-day walking challenge can do.

Here's his experience. The results you get may differ. Always consult a doctor before trying a new exercise program. Good luck on your first day and the days following.Even though it looks simple, there are several obstacles that are often faced in achieving this target.

1. Sedentary Lifestyle

 Many modern jobs require a person to sit for long hours, making it difficult to achieve 10,000 steps. Solution: Set an alarm to get up and walk every 30–60 minutes. Use a standing work desk or treadmill desk if possible.

2. Lack of Time

 Busy work and other activities can prevent someone from walking more. Solution: Use breaks or commuting to work to walk more.

Combine walking with other activities, such as listening to a podcast or calling a friend.

3. Lack of Motivation

 Without a clear goal, many people have difficulty maintaining a walking habit. Solution: Set daily or weekly goals and track progress. Using fitness apps or communities to get social support.

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CONCLUSION

To make it easier to achieve 10,000 steps a day, it is recommended to start with a smaller number of steps, such as 7,000-8,000 steps, and increase it gradually.

Focus on consistency in physical activity, because health benefits come from a regular routine. Use technology like step-tracking apps to monitor progress and provide additional motivation. Try changing your daily habits by choosing to walk, such as climbing stairs, or walking when waiting for something. Inviting friends or family to walk together can also make this activity more fun and motivating.

Walking provides many benefits for physical and mental health. Physically, walking can help maintain body weight, reduce the risk of heart disease, improve joint and bone health, and control blood sugar levels. Although the figure of 10,000 steps is often used as a reference, research shows that health benefits can be achieved with 7,000 to 8,000 steps per day. What is more important is consistency in doing regular physical activity. From a mental perspective, walking can reduce stress and anxiety, increase focus and creativity, and help you sleep better.

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REFERNCES

Alomedika 10,000 Steps a Day, (2023). 10,000 Steps a Day: Do You Need That Many?

Accessed February 15, 2025 From. https://www.alomedika.com/10000- langkah-perlukah-sebanyak-itu

KlikDokter 10,000 Steps a Day, (2020). 10 Benefits of Walking 10,000 Steps a Day.

Accessed February 15, 2025 From. https://www.klikdokter.com/gaya- hidup/sehat-bugar/yuk-berjalan-kaki-10000-langkah-setiap-hari?

srsltid=AfmBOoq52chBVJGmleqXgK3HIG6NsvaUbPCCX7GGDkHguewU 7y86RRx9

Health.ClevelandClinic 10,000 Steps a Day, (2024). Do You Need to Walk 10,000 Steps a Day. Accessed February 16, 2025 From. https://health.

clevelandclinic.org/10000-steps-a-day