DAGUPAN CITY (PIA) — A health expert in the Ilocos Region is urging the public to walk at least 10,000 steps per day as an effective way to maintain good health and lower the risk of various diseases.
Dr. Nathaniel Cortez, cardiovascular coordinator at the Ilocos Training and Regional Medical Center (ITRMC), affirmed that a simple act of walking provides significant benefits for heart health and overall physical well-being.
“Walk as much as possible. Ideally, aim for 10,000 steps a day. Walking is an excellent form of exercise that strengthens the lower extremities, particularly our legs and feet,” Cortez advised during the Pantongtongan Tayo (Let’s Talk About It) virtual presser of PIA Pangasinan.
On average, 10,000 steps cover about eight kilometers and take approximately an hour and 40 minutes to complete.
However, achieving 10,000 steps can be done gradually throughout the day by walking to work, taking the stairs, and setting aside time for a walk, rather than completing it all at once.
Dagupan resident proves walking improves health
Odie Mamaril, an employee of PIA Pangasinan and resident of Dagupan City, shared that he was able to achieve this number of steps by walking twice along the route from the office at the People’s Astrodome to SM Center Dagupan, then to the City Plaza, and back to the office.
“As a regular walker, I have noticed a significant improvement in my health. Walking has helped me reduce stress and has even improved my heart health. It is a simple habit that has significantly improved my well-being since 2023,” Mamaril said.
Cortez, meanwhile, affirmed that engaging in regular physical activity can help prevent non-communicable diseases like heart disease, stroke, diabetes, and certain cancers.
Cortez added that walking can help improve mental health by reducing symptoms of depression and anxiety while also improving sleep quality.
Tracking your steps makes it easier
Modern technology, such as Apple Health and Samsung Health, makes it easier to track daily steps—no need to count manually.
These applications track movement using sensors that are built into smartphones and smartwatches, giving users access to real-time step counts, distance traveled, and even calories burned.
As lifestyle-related diseases become more prevalent, walking remains one of the most effective ways to maintain good health without the need for expensive equipment or gym memberships. (CCMT/AMB/JCDR, PIA Pangasinan)
