Even in an age when technology often restricts us from sedentary habits, walking is still an easy and accessible form of exercise. New research suggests that the more you walk, the more health benefits you get.
The relationship between step count and reduced risk of death has been the subject of much debate. The study is the world’s most extensive study on the subject and reveals encouraging new insights.
This analysis combined results from 17 different studies around the world, including data from 226,889 individuals. The result is today European Journal of Preventive Cardiology.
What researchers found
The results of this study challenge popular beliefs about the optimal number of steps per day. The magic number doesn’t seem to be 10,000 steps or 5,000 steps.
Instead, researchers found that walking just 3,967 steps a day reduced the risk of dying from any cause. What’s more, walking just 2,337 steps each day was found to reduce the risk of cardiovascular disease. However, it does more than just meet the bare minimum.
“Our study confirms that the more you walk, the better,” explained Professor Maciej Banach of the University. Lodz Medical Universityled the study.
Remarkably, every 1,000 steps taken per day was associated with a 15% reduction in risk of death from all causes, and an additional 500 steps was associated with a 7% reduction in cardiovascular disease mortality.
Universal benefits of walking
This study highlights the universal benefits of walking, regardless of age, gender, or region of residence.
“This applies to both men and women, regardless of age and regardless of whether they live in temperate, subtropical, subarctic or mixed climate regions of the world. We found this to be the case,” said Professor Banach.
The study comes at a critical time when sedentary lifestyles, which are alarmingly prevalent worldwide, are associated with worsening cardiovascular disease and reduced life expectancy.
More than 25% of the world’s population is reportedly not getting enough physical activity, but the COVID-19 pandemic has exacerbated that concern and further reduced mobility.
optimal number of steps
The lead author of the study, Dr. Ibadete Bitici of the University of Kosovo Clinical Center, shed light on a knowledge gap that previously existed.
“To date, we have not been able to determine what the optimal number of steps is, both in terms of the cutoff point at which health benefits begin to be seen, the upper limit, if any, and what role it plays in people’s health. was not clear, healthy,” said Dr. Bytyci.
The researchers also factored in age differences in step benefits and found different rates of risk reduction between older and younger people.
lifestyle change
Professor Banach emphasized that lifestyle changes are paramount. “In a world where more and more advanced drugs target specific conditions such as cardiovascular disease, lifestyle changes, including diet and exercise, which were central to our analysis, should at least: I think we should always emphasize that it can have a positive impact on health, or even be more effective in reducing cardiovascular risk and prolonging life.”
Despite the enormous size of the study, observational studies cannot conclusively prove a causal relationship between increased step count and decreased risk of death.
Furthermore, although participants were generally healthy initially, the study could not explain racial and socioeconomic disparities or differences in step counting methods.
walking to improve overall health
Walking is a basic and often overlooked form of exercise that has been proven to have tremendous health benefits. Here’s a closer look at how walking can improve your health.
heart and cardiovascular health
Walking significantly reduces the risk of heart and blood vessel disease, as highlighted by a recent global study. Regular walking lowers blood pressure, improves cholesterol levels, increases blood circulation, and promotes heart health.
weight management
Walking burns calories and helps with weight management. A brisk walk for 30 minutes burns about 150-200 calories. Helps maintain a healthy weight and reduces the risk of obesity-related health problems.
mental health benefits
Walking is not only good for your health. It is also beneficial for the mind. It has been found to reduce symptoms of depression and anxiety, increase self-esteem, and improve mood. Nature walks in particular are incredibly calming and rejuvenating.
strengthening muscles and bones
Regular walking increases strength and endurance, especially in the lower body. It also strengthens bones and increases bone density, which is especially important as we age.
Reduce your risk of chronic disease
In addition to cardiovascular disease, walking also helps prevent other chronic diseases such as type 2 diabetes. Helps regulate blood sugar levels, thereby preventing diabetes.
Enhanced coordination and balance
Walking requires coordination and works different muscle groups to improve your overall balance and flexibility.
social interaction
Walking with a group or friends promotes social connections and community involvement. This social aspect may further improve your mental health.
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