It just happens that one of the most accessible and budget -friendly types of movement is also the most advantageous for your health: go. It has been proven that it helps Reduce the risk of heart diseaseStrengthen your joints and heart Stop your moodand help you live longer.
It was discussed how much to go is ideal. You should strive for 10,000 steps a day or is 7,000 the right number? How Fast if you should move To use the most advantages of your hiking training?
Use of the countless scientific data, studies and professional insights to walk is something here, what Assets has uncovered the ideal amount of walking to see advantages.
How many steps a day aim
While 10,000 steps floated as the ideal number a day, experts said that this number is quite arbitrary – it is actually more of a target span that experts strive for.
“These 10,000 steps were never one of experts,” Howard Luks, an orthopedic surgeon based in New York and the author of Longevity … simplified: a longer, healthier life should not be complicatedtold Assets.
Research indicated that people who entered around 7,000 steps a day Study of 2023 Of 3,000 participants, those who took at least 8,000 steps or two a week a week die by 14.9% less often than those who did not do this over a period of 10 years. People who took 8,000 or more steps three to seven days a week die 16.5% less in the same period.
According to the National Academy of Sports Medicine coach Mallory fox. She says that people usually start to achieve weight loss and to benefit their cardiority -piratory systems.
According to Nicole Keith, professor of kinesiology at Indiana University – Prudue University and immediate former president of the American College of Sports Medicine, it is important to set realistic goals that are geared to improve your individual improvement.
“Ten thousand steps are many steps,” she said Assets. “If you are an active person and are traveling all the time or work in a manual working job and you are on your feet and you are on your feet and carry things and walk around … But that’s great. But if you are a receptionist and only have 3,000, make a goal to make it 3,500. Then you can push up to 4,000.”
FOX agrees that people should take their time to increase their step count and advise you to be able to see how much you go every week – either with the help of a portable device or the rough step valuation provided by smartphones – and aim to increase this by about 10% per week by about 10% to ensure that it is not injured or too painful.
She also repeats that the improvements that you will see in your fitness, your body composition and your general health largely depends on your lifestyle and physiology.
“Everyone is different. Someone of the sports history, their size, their weight will help how much he has to do,” she says. You will probably only recognize an improvement by “performing every additional movement beyond (your) normal level of activity,” she adds.
It’s not just about steps – Space is also important
There is nothing wrong if leisurely walks reduce stress and make your mind clear – and remember, every step counts – research shows that your walking pace contributes another factor for longevity for the durability.
The same 2023 meta-analysis when walking also showed that a faster pace was associated with a reduced risk of death, regardless of the number of steps taken each day. Researchers fit in that walking faster pushes their heart more so that they receive more bisory physical activity that promotes cardiovascular health. The centers for the control and prevention of diseases recommend 150 minutes with medium intensity Activity every week For most adults or 75 minutes of strong intensity activity and the sliding of the walking speed, you can help you achieve this recommendation.
A 2022 Study based in Great Britain also found that the quick walking could lower Risk of dementia. And researchers on A 2022 Brazil -based study observed that the larger the number of daily steps – and the faster the pace of these steps – the less likely someone should suffer from arterial stiffness, a disease in which the arteries, the blood vessels that remove blood from the heart could become less flexible and stubborn, which could lead to heart problems.
How quickly do we talk? Five days a week, 30 minutes a week went at a speed of around 100 steps per minute and met the weekly requirements for moderate movement for older adults, emphasized Brazilian researchers. A 2011 study Supported this estimate and stated that 100 steps per minute have equated moderate physical activity.
But as Fox emphasized, everything is better than nothing, especially when they start from a lower baseline.
“There are many advantages of walking even on a slow walk or a leisurely walk,” she says. “The intensity is not carved in stone. It only moves that the body is more the end result.”
Simple ways to add your day to steps
Here are 5 simple ways to naturally add more in your day, so the American on the Move Foundation:
- Go for a stroll After every meal.
- Go as you have a job call.
- Play a tennis or pickleball match.
- Volunteering to go dogs for an animal shelter.
- Visit a museum, zoo or nature reserve.
Fox also encourages to use a hiking block when they work from home. You don’t even have to set the speed very quickly, she says – as long as you move, you get the advantages.
“The most important thing is to be consistent,” adds Fox. Try to get out every day and move instead of a long walk from time to time, explains Sie-es better to make half a miles every day instead of running five miles once a week.
More information about fitness:
