As it happens, one of the easiest to get and budget-friendly forms of exercise is also good for your health: walking. It proved helpful Reduce the risk of heart diseasestrengthen your joints and heart, Strengthen your moodand help you Longer lifespan.
The debate about how much walking is ideal. Should you aim for 10,000 steps per day or 7,000 correct number? how You should move quickly To get the best benefits of walking exercises?
Using countless scientific data, research and expert insights about walking, what is this wealth Discovered the ideal number of walks to see the benefits.
How many steps a day Target
Although there are 10,000 steps per day as the ideal number of choices, experts say that the number is quite arbitrary, and in fact, it is more of the target range of experts’ recommendations for the target.
“These 10,000 steps are by no means peer review numbers,” New York-based orthopedic surgeon author Howard Luks Life span…Simplified: Life longer, healthier life should not be complicated,Tell wealth.
Research It has been shown that people who hit 7,000 steps a day can stay healthy while another person can stay healthy Research from 2023 Of the 3,000 participants, participants who took 8,000 steps at least one or two days a week were 14.9% less likely to die within 10 years than those who did not. People who take 8,000 or more steps Wednesday to seven days a week are also 16.5% less likely to die during the same period.
Mallory, a coach at the National School of Sports Medicine, said that the range of 7,000 to 10,000 steps is almost the best choice for your fitness improvement. fox. This is usually where people start to achieve weight loss and see the benefits of their heart and lung system, she said.
But Nicole Keith, a professor of kinematics at Indiana Purdue University, said it is important to set realistic goals for your personal improvement.
“Ten thousand steps are a lot of steps,” she told her. wealth. “If you’re an active person and have been out walking all the time, or you’re doing manual labor work and you’re standing up, you’re carrying things and walking around… that’s great. But if you’re a receptionist and only 3,000 people get 3,000, you can achieve the goal of 3,500. Then see if you can push it to 4,000.”
Fox agrees that people should take a moment to increase the number of steps and recommend how much you walk each week, whether it’s with the help of a wearable or rough step estimates provided by your smartphone), and is designed to increase your speed by about 10% per week to ensure you don’t get hurt or get too sore.
She also responded that the improvements you see in fitness, body composition and overall health depend heavily on your lifestyle and physiology.
“Everyone is different. Someone’s sports history, their height, weight will help how much they need to do,” she said. She added that you may only see improvements by “any other move that goes beyond the normal level of activity.”
It’s not just a step count – pap is also important
Although strolling leisurely to relieve stress and clear your mind and remember every step is crucial, research shows that your walking pace is another factor in especially longevity.
The same 2023 meta-analysis also found that no matter the number of steps taken every day, faster speeds are associated with a lower risk of death. Researchers believe this is because walking speeds push your heart faster, allowing you to get more moderate to intense physical exercise that promotes cardiovascular health. CDC recommends moderate intensity of 150 minutes Weekly Activities For most adults, or 75 minutes of intense intensity activity, and increasing walking speed can help you achieve this advice.
2022 UK-based research I also found that walking can be lowered very quickly Risk of dementia. and researchers 2022, Brazil-based research It is observed that the greater the number of daily steps, the faster the pace of these steps – the less likely someone is to suffer from arterial stiffness, i.e. arteries, blood vessels carrying blood from the heart, become fewer and more rigid, which can lead to heart problems.
So how quickly do we talk? Brazilian researchers point out that walking at about 100 steps per minute for five days a day will meet the requirements of moderate exercise for the elderly. one 2011 research Supporting this estimate, pointing to the equivalent of moderate physical activity of 100 steps per minute.
But as Fox points out, anything is better than nothing, especially when you start at a lower baseline.
“Even on slow walking or leisurely strolls there are many benefits,” she said. “Strength is not set by the stone. It just moves the body more of a bottom line.”
Easy way to add steps to your day
Here are 5 easy ways to naturally walk more to your day. Americans at the Mobile Foundation:
- walk After each meal.
- Walk when you call.
- Play tennis or pickle game.
- Volunteer walks dogs to animal shelter.
- Visit a museum, zoo or nature reserve.
Fox also encourages the use of walking mats if you work from home. She said you don’t even need to increase the speed very quickly, and you can get the benefits as long as you move.
“The most important thing is consistency,” Fox added. She explained, trying to move out and move every day instead of occasionally taking a long walk every day – it’s better to walk half a mile a day, rather than five miles a week.
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