There are several requirements. The successful applicant must be at least 18 years old and a U.S. citizen. They must also write a paragraph at the end of each week about their activities, challenges, successes, and overall feelings. They must also create one social media post throughout the month to encourage others to walk.

If successful, you will receive a smartwatch that counts your daily steps (check out the best smartwatches and best fitness trackers on the market here) and $2,000 per month for 5 months for a total of $10,000. For more information and to apply, click here. But even if you aren't lucky enough to win, what are the benefits of walking 10,000 steps every day? Check out the benefits of walking more below.

As a precaution, it is always advisable to check with your doctor before changing your exercise routine. It is also important to have the right equipment to avoid the risk of injury. Check out the best hiking boots on the market here, plus these Skechers Go Walk walking sneakers.

Whether you are walking for weight loss or simply to get fit and spend less time sitting in your car, it is worth noting that 10,000 steps a day is not everything. The 10,000 steps goal began in 1965 as part of a marketing effort by a Japanese company trying to market a device called a pedometer. 32 studies published in the International Journal of Behavioral Nutrition and Physical Activity in the International Journal of Behavioral Nutrition and Physical Activity found that "10,000 steps/day is a reasonable goal for healthy adults.

According to the American Council on Exercise, the average person who achieves 10,000 steps/day burns up to 3,500 calories per week. To lose weight, one must consume more calories than he or she consumes. On average, most people burn between 100 and 175 calories per hour of walking. So, unless you reduce your calorie intake or exercise more intensely, you will not lose weight, but you can increase your calorie expenditure by walking faster and longer or walking up hills.

Indeed, walking builds strength and endurance, so if you want to tone up, walking an hour a day can help you reach your goal. However, walking is an aerobic exercise, so it is not easy to build serious muscle mass by walking alone.

Studies have shown that walking 30 minutes a day, five days a week, can reduce the risk of coronary heart disease by 19%. Another study surveyed 1,000 adults during the flu season and found that those who walked at a moderate pace for 30-45 minutes a day had 43% fewer days of illness.

If hitting your daily step count goal isn't enough to motivate you, try putting a walking set on the edge of your bed so you can see it as soon as you wake up. It works wonders. Back to office work, if your lunch hour is best, add walking to your work calendar or use an under-desk treadmill to walk part of your meetings.

Want more motivation? Check out the Fitness Editor's guide to walking 10,000 steps a day for a month and see what happens.