Experienced a profound numbness and unusual warmth in the legs.
In a remarkable display of physical endurance, Alia Gurskaya, a student at the Faculty of International Relations at Belarusian State University, recently embarked on a 100,000-step walk. This feat is comparable to climbing Mont Blanc, an 80 km ascent and descent, and is considered a significant challenge due to the extraordinary volume of physical activity involved.
Typically, 10,000 steps a day is considered a reasonable and effective target for maintaining health. Reaching 100,000 steps demands an exceptional level of physical endurance, time, and motivation, making it difficult for the average person. However, the mental health benefits of regular walking are undeniable.
Walking regularly has been linked to lower risks of depressive symptoms and improved mood. It promotes cardiovascular health, which supports brain function, reduces stress, and can help alleviate anxiety and depression. While 100,000 steps is far beyond typical recommendations, prolonged physical activity of any kind can enhance endorphin release and mental well-being.
Despite having a history of physical activity through dancing and playing tennis, Alia Gurskaya had barely prepared for the 100,000-step challenge. Most people's legs start to feel numb or 'buzz' after 20-30,000 steps, but Alia Gurskaya did not experience this. She views walking as a form of meditation and uses it to overcome anxiety, usually walking 12-20,000 steps before bed.
Alia's friend managed 75,000 steps during the challenge, and Alia finished the remaining steps alone. During her walk, she only stopped for an hour to eat a little and rest, and when she lay down, her legs went numb and she started to feel hot.
Psychologist Veronica Kvashnina noted that mindful walking, which involves observing nature, focusing on the rustling of leaves, birdsong, and one's breath, can act as a grounding and mindfulness technique. Oksana Usenya, a trainer in applied neurology, explained that the trend of 10,000 steps was initiated by the Japanese in the 1960s and that the device used, named 'Manpo-kei', was named because the ideogram for the number 10,000 resembles a walking person. Today, this standard is widely integrated into fitness trackers.
Kvashnina also stated that anxiety and worry are linked to thoughts about the future, and walking brings us back to the present moment. Alia Gurskaya felt surprisingly unfazed at the end of her 100,000-step walk, expressing disappointment that she didn't feel more tired.
Usenya warned that it's not advisable to push oneself too hard to set a personal record of 100,000 steps if there are health issues. Kvashnina pointed out that most people are in a state of hypodynamia, with both work and leisure often involving a sedentary lifestyle. The global lockdown and mass shift to online activities have particularly exacerbated this trend.
Alia Gurskaya plans to repeat the 100,000-step challenge this summer, but this time alone. For the average person, maintaining a daily step goal of 7,000 to 10,000 steps remains a realistic and beneficial target for both physical and mental health.
[1] Harvard Health Publishing. (2019). How many steps should you take every day? [2] American Heart Association. (2018). AHA News: 10,000 Steps a Day: Why It's a Good Idea. [4] Mayo Clinic. (2020). 10,000 steps a day: Is it a magic number? [5] National Heart, Lung, and Blood Institute. (2020). Walking: Make it part of your day.
- Despite its initial challenges, Alia Gurskaya's 100,000-step journey not only showcased her physical endurance but also emphasized the mental health benefits of walking, as she Views walking as a form of meditation and uses it to overcome anxiety.
- Regular walking, as proven by research from Harvard Health Publishing, the American Heart Association, Mayo Clinic, and National Heart, Lung, and Blood Institute, not only improves physical health but also contributes significantly to mental health, helping to reduce stress, anxiety, and depressive symptoms.
