Walking is among the best exercises that not only rejuvenates your mind but also has numerous positive health effects. While the 10,000 steps a day rule has long been treated like a thumb rule when it comes to fitness, experts believe it’s high time just to let it go.
According to new studies, even fewer steps – if done regularly – offer powerful protection against heart disease and early death.
Recent research done by the British Journal of Sports Medicine has looked at how the number of steps affects longevity and heart health – especially among the elderly. Scientists found that walking even as few as 4,000 steps in a day – just one or two days a week – significantly helps lower the risk of death by 26 per cent and heart disease by 27 per cent compared to those who barely moved.
When participants were able to reach that same goal for more than three days, the benefits spiked at more than 40 per cent drop in mortality and 27 per cent lower risk of heart issues.
How much should you walk in a day?
According to the study, walking just 7,000 steps a day can give you a small extra advantage for longevity, but does not make much of a difference when it comes to your cardiovascular health.
So, even if you are walking 4,000 steps, you are good to go.
However, according to researchers, even the number of days you walk are not as relevant as the total steps per day. So, when the scientists adjusted for total daily steps, the connection between “how many days” someone walked and their health did not matter at all. For better health, what is important is how much movement happens throughout the day, not how often the daily goal is met.
How to be in the best health with walking?
With the study concentrating on your movement for health benefits, it is important for older adults to be consistent in their walking or other types of movement. Experts say consistency – even in smaller doses – helps build meaningful progress.
Since walking is a gentle and low-impact cardio exercise, it helps ease you into a higher level of fitness. Experts believe regular brisk walking provides many of the same benefits as more vigorous exercises like jogging. A few tips to make your daily walking more consistent include:
Start slowly
If you have not been active for a long time, start gently with five to 10 minutes at a steady pace and slowly build up your time and distance over a couple of weeks to months.
Set goals
Set realistic goals for yourself, such as 20 to 40 minutes of walking three days a week.
Adjust your plan
If you have been taking a trip or working overtime, think of ways to incorporate short walks into your day to keep your plan on track.
Do not get affected by the weather
If the weather is not optimal, make sure to walk indoors, like at local malls, gyms, exercise facilities, and even community centers.
Plan several different routes
To keep you from getting bored, create several routes to choose from to add variety to your walking. Once you take that first step, you will be on your way to better health.