- According to the study above, walking an average of 7,000 steps per day has been shown to reduce mortality risk by 50–70%.
- The results of their research agree with the American Heart Association’s suggestion of 150 minutes of exercise each week.
- When walking becomes monotonous, you may move to other forms of exercise, such as swimming or cycling.
Is there a new magic number for step counters to hit to start feeling the health benefits?
Analysts think that possibility exists.
Recent research found that compared to those who walked less than 7,000 steps per day, those who averaged approximately 7,000 per day had a 50-70%Trusted Source reduced chance of dying from all causes after 11 years of follow-up.
They might have been walking at a snail’s pace, and it still wouldn’t have helped. Moreover, the results did not differ by race, socioeconomic status, smoking status, body mass index, or diet.
In the 20th year of the test, researchers reviewed data from 2,210 individuals with an average age of 45. Over half (57.5%) of the participants were female, and 42% were people of colour. Women and African-Americans were overrepresented in the lowest rung of the participation ladder.
When compared to the moderate and high step volume groups, those in the low step group tended to have:
- higher BMI
- lower self-rated health
- higher prevalence of stage 2 hypertension and diabetes
It’s worth noting that stress brought on by racism, discrimination, and other discriminatory institutions might play a role in these findings.
This is really good news
The results of the research, according to experts, will serve as inspiration for many.
Dr Michael Tiso, internal medicine and sports medicine specialist at The Ohio State University Wexner Medical Center, stated, “Sometimes patients may be discouraged by high activity goals—10,000 steps might appear unrealistic, in which case people would respond, ‘Well, it’s not even worth trying.'”
He told Healthline that if more individuals had “some proof that some exercise is better than no exercise,” more people would start exercising.
Tiso thinks the most important thing is to remember that moving your body has positive effects.
Another thing to remember is that “general recommendations are seldom changed by a single scientific study,” as Tiso put it.
He states, “Generally, it is advisable to follow public health recommendations when making health choices.” In contrast, “for more particular inquiries based on your unique health issues,” one should talk to their doctor.
By the rules
Adhering to the rules necessitates paying attention to speed and the frequency with which one raises one’s heart rate.
Prescribed parameters for exercise
Sources you can rely on from the American Heart Association (AHA) are:
- You should engage in an aerobic exercise of moderate intensity for at least 150 minutes each week (such as walking).
- A second option is to engage in 75 minutes of intense aerobic exercise each week (such as running, uphill hiking, or rowing).
- Combining the two and spreading them out over the week is another option.
- At least twice a week, you should engage in high-intensity muscle-strengthening activities (using resistance or weights).
- Reduce how much time you spend sedentary. The negative effects of inactivity may be mitigated by engaging in moderate physical exercise.
- Gradually ramp up the frequency and duration of your efforts.
Tiso argued that there is a wide array of ways to increase heart rate and so enhance cardiovascular fitness.
Also, “don’t give up if you can’t walk 30 minutes or 7,000 steps a day; begin with a 5- to 10-minute stroll,” he said. I recommend parking far away and walking if you cannot do it.
Any action is better than none, and before you realize it, it will be a regular part of your life, as put out by Tiso.
A perfect case scenario
This research did not investigate the health advantages of walking more than 7,000 steps per day.
However, engaging in physical exercise for at least 300 minutes each week, whether one activity or a mix of activities, may provide even greater overall health advantages, as stated by the American Heart Association.
If you do the math, that’s nearly 5 hours a week. While this is the ultimate destination, getting there may take some time.
To get you started, here are a few activities of moderate difficulty. Pick one or more you look forward to doing and make time for them daily.
- quick strides (at least 2.5 miles per hour)
- Dancing in the Water Aerobics (ballroom or social)
- A game of tennis in the backyard (doubles)
- below 10-mile-per-hour cycling
Activities like these are available when you’re ready for a greater challenge:
Having to carry a large weight or go uphill
Activities like jogging, swimming, aerobic dance, tennis (singles), cycling 10+ mph, and jumping rope are all great ways to be in shape.
The main piece of advice from the American Heart Association is to exercise more and harder, and to sit less. You can follow that if you’re not a fan of statistics and step counting.