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The health benefits of walking have been well studied, from reducing the risk of cardiovascular disease to improving cognitive function and mood.
Walking fewer than 4,000 steps a day may reduce the risk of all-cause mortality, a new study shows.
Walking is a great way to get active because it's free and easy, but our fitness experts say you should get into the habit of walking slowly and gradually.
Walking calmly and freely is one of the best ways to improve your health. Our bodies are designed to move, and if you're one of the 60% of American adults who don't get the recommended amount of exercise, walking can be a great path to a more active lifestyle.
There are many good reasons to get started and move forward. Research has long linked walking to weight loss because walking effectively increases energy, or calorie, expenditure over time. Research also shows that regular walking can reduce the risk of cardiovascular disease, improve a person's cognitive abilities, and even reduce symptoms of anxiety. But the popular target of 10,000 steps a day is unrealistic for many, and new research has shown that benefits can be achieved by taking fewer steps per day.
The meta-analysis, published in the European Journal of Preventive Cardiology, was based on data from seventeen long-term studies worldwide, involving more than 226,000 people. There was also a good distribution between men and women, and the average age of participants was 64 years. Researchers examined the number of daily steps and its relationship with all-cause mortality (risk of death from all causes) and other factors.
The results showed that 3,867 steps per day was enough to reduce the risk of death from any cause , and just 2,337 steps per day to help reduce the risk of death from heart disease. Benefits were the same for men and women, regardless of where they lived.
But most importantly, the study showed that the more you walk, the better. Each additional 1,000 steps was associated with a 15% lower risk of death from any cause, and just 500 additional steps per day was associated with a 7% lower risk. death Death from heart disease.
How to start walking after sitting?
It's never too late to start a walking program as research has shown its benefits for all ages. But the health benefits were most pronounced in people under 60, so starting a walking program early can have a big impact on overall health.
Our fitness experts recommend starting with a 15-minute walk three to five days a week, depending on your current fitness level. You can gradually increase the length and frequency of your walks, up to a 30-minute walk five days a week.
All you need to get started are quality walking shoes and you won't need any expensive exercise equipment, which is a big plus.
How can I increase my daily steps?
Real walking will give you uninterrupted time to be active. But any steps you take during the day count toward your daily steps.
If you find it difficult to find time for a daily walk, try to fit it into your busy daily routine. Known as non-physical activity thermogenesis (NEAT), it is essentially the energy we expend on anything other than eating, sleeping, or formal exercise (such as walking to work, gardening, or writing).
You can start saving as much time as possible on your commute by taking the stairs instead of the elevator and parking farther away from the entrances of stores, offices and restaurants, rather than closer. You can hold a walking meeting over the phone or connect with friends and family by phone while walking outdoors. By eliminating online grocery delivery and in-person shopping, you can increase your daily steps as you navigate the aisles and carry groceries to your car.
Bottom line. Walking is one of the easiest ways to stay active and moving. Previous studies have linked regular walking to a reduced risk of heart disease, improved cognitive function, and more. A new study shows that walking at least 2,300 steps a day may help reduce the risk of cardiovascular disease, and walking fewer than 4,000 steps a day may begin to reduce the risk of all-cause mortality. But additional benefits were seen in taking 500 to 1,000 more steps per day, regardless of age and gender, to be more connected and mobile.
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