One of the habits I’ve come to truly appreciate since moving to Medan, and now here in Bandar Seri Begawan, is my morning walk. It’s become something of a ritual for me—a way to kickstart the day with a sense of purpose and clarity. I try to do it almost every day, except when it’s raining or I have morning classes to teach. There’s something special about those early hours when the world is still waking up. The air feels fresher, the streets are quieter, and the act of walking feels both refreshing and meditative.
For a long time, I bought into the idea that we need to walk 10,000 steps a day to maintain good health. I’m sure many of you have heard that popular advice too. It sounds simple enough, right? But then, I started to wonder—if this “10,000 steps” idea is true, it would take at least an hour, if not more, to reach that goal every day. For many of us, including myself, it’s easy to do that on a leisurely Saturday or Sunday, but on weekdays? Between work, meetings, and teaching, who has the time for that?
That’s when I discovered something interesting: the whole concept of walking 10,000 steps a day didn’t actually come from scientific research. It was a brilliant marketing idea! Back in the 1960s, when Japan was preparing to host the Olympics, a company introduced a pedometer to the public. To make it more appealing, they named it manpo-kei, which translates to “10,000-step meter.” It was a catchy and clever way to encourage people to get active, and the number sounded like a nice round target. Over time, it stuck, and now many people across the world believe that 10,000 steps are essential for staying fit.
But here’s the truth: you don’t need to hit 10,000 steps a day to enjoy the benefits of walking. Research has shown that we can improve our health with fewer steps. The key is consistency and making walking a regular part of your routine. It’s about finding what works for you, rather than obsessing over an arbitrary number.
For me, my morning walks are more than just exercise. They’re a way to clear my mind, get some fresh air, and prepare for the day ahead. Sometimes, I use this time to reflect on my work, brainstorm new ideas, or just enjoy the peaceful quiet before the busyness of the day begins. It’s a moment to reconnect with myself and find balance.
Of course, walking has countless physical benefits too. It’s great for heart health, helps manage weight, improves circulation, and boosts mood. But for me, it’s the mental clarity and sense of calm that I value most. The simple act of walking offers so much more than just fitness—it’s a way to nurture both the body and the mind.
So, while the 10,000-step myth may have caught on, don’t let it discourage you from walking if you can’t reach that number every day. Even shorter walks have immense benefits. The important thing is to move, to get outside, and to make walking a part of your life in a way that feels sustainable and enjoyable.
Remember, it’s not about counting steps—it’s about creating a healthy habit that works for you. Whether it’s a short stroll or a longer walk, every step matters. So, let’s walk for the joy of it, not just for the numbers!
