As a concierge medical provider and Army Reservist, I’ve learned the power of keeping things simple and consistent. That’s exactly why I aim for 10,000 steps a day — and why I recommend it to my patients at PracticeRx here in Scottsdale.
Sure, it might sound like a trend pushed by fitness trackers, but walking 10,000 steps daily is backed by real health science. It supports cardiovascular health, boosts mental clarity, helps with joint mobility, and improves overall energy levels. Best of all? You don’t need a fancy gym or personal trainer or a PDF workout program. Just walk. Commit to daily movement and stay consistent.
Why Steps Matter for Metabolic Health
Here’s something most people don’t realize: regular activity—especially walking—has a direct impact on your basal metabolic rate (BMR). That’s the number of calories your body burns just to stay alive. Pair that movement with a high-protein diet, and you’ll preserve (and possibly grow) lean muscle mass.
Muscle burns more calories than fat, even when you’re resting. So if your goal is weight loss, better energy, or just aging well, walking daily and eating protein-rich foods is a metabolic win. It also helps reduce cravings and keeps you feeling full longer — a powerful combination for sustainable health.
Easy Cardio That Actually Works
You don’t have to run marathons or crush HIIT workouts to get effective cardio exercise. A brisk walk, some stairs, or my personal favorite — rucking — can deliver amazing results. (If you’re new to rucking, it’s just walking with a weighted backpack — and yes, we love it in the Army for a reason.)
When I strap on a 35-pound ruck and head out for a few miles, I’m not only burning calories — I’m improving core strength, posture, and building muscular endurance. It’s simple, low-impact, and insanely effective for both men and women looking to feel strong without trashing their joints.
Wellness That Starts With Movement
At PracticeRx, we emphasize preventive care, metabolic health, and longevity-focused medicine. Our concierge model means we see patients who are busy, driven, and want easy access to care. Whether you’re working on fitness, managing hormones, or aiming to stay ahead of chronic conditions, something as basic as 10,000 steps a day can make a huge difference.
So if you’re looking to feel better, age better, or build a strong foundation for your health — start with walking. Then stack the rest of your routine on top of it.
Move well, eat smart, and stay consistent. That’s how it’s done.
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Justin Cooper, PA-C
