Getting the recommended amount of exercise each week can be a little daunting. For adults, do at least 150-300 minutes of moderate-intensity aerobic exercise or at least 75-150 minutes of vigorous-intensity aerobic exercise.by who (who).
To improve both physical and mental health, “everyone should have daily activity and at least 30 to 40 minutes of continuous exercise.” Dr. Jay LeeKaiser Permanente’s internist told Yahoo Life.
But something as simple as walking can help you reach these exercise goals. “Walking is he one of the best ways to achieve this daily exercise,” Lee says. It requires no special equipment, can be done indoors or outdoors, and can be done alone or in groups. It’s easy to change the intensity of your exercise just by changing where you walk and how fast you walk. Unlike other forms of exercise, walking can be combined with other activities such as running errands or attending work meetings on the phone.
Many people have heard that you should walk 10,000 steps a day, but many experts believe that you don’t need to walk that far.Dr. Anne Hester, Physician, Author Patient Empowerment 101, told Yahoo Life, “Aiming for at least 7,000 to 8,000 steps per day” will help you meet the WHO’s physical activity guidelines. However, other studies have shown that even small amounts can provide health benefits. 4,000 steps or 10 minutes of walking.
What does research say about the health effects of walking?
-
May reduce the risk of dementia. A study published in JAMA Neurology found that walking 9,800 steps may be “optimal.” Lower the risk of developing dementia. However, the study found that taking just 3,800 steps per day could reduce the risk of dementia by 25%.
-
Walking may help you live longer. Research published in JAMA Internal Medicine Elderly women who walk about 4,400 steps a day 41% lower risk of death. Another study published in JAMA Network Open found that walking 7,000 steps a day had the following effects: 50% to 70% lower risk of death. Yet another study published in Nature found that brisk walking for just 10 minutes a day Lowers biological age by 16 years We help you live up to 20 years longer.
-
It can reduce the risk of heart disease and cancer. A study published in JAMA Internal Medicine found that walking up to 10,000 steps a day Reduces risk of cardiovascular disease and cancer And there is no clear benefit beyond 10,000 steps.
-
May help with high blood pressure. A study published in PeerJ found walking 300 minutes a week reduce high blood pressure.
-
Walking may help you sleep better. A study published in the Sleep Health Journal found that walking an extra 2,000 steps a day Improve sleep duration and sleep quality.
-
It can improve your mental health. walking can reduce anxiety and depressionReduces stress and reduces negative emotions, according to a study in the International Journal of Environmental Studies and Public Health.
-
Helps strengthen bones. By brisk walking for at least 30 minutes a day, 3 days a week, Helps improve bone density It prevents osteoporosis, according to a study published in PLoS One.
-
Walking helps reduce the risk of type 2 diabetes. A study published by the American Diabetes Association found that Reduced risk of developing type 2 diabetes And every 2,000 steps you take.
Taken together, the research shows that: The benefits of walking are additive, so the more you walk, the more benefits you’ll experience. ” Dr. Marie Kanaghy Macalisea Hospitalist Physician at the University of Maryland Upper Chesapeake Health, walk with doctortold Yahoo Life.
Any form of walking is beneficial, Hester says, but there are health benefits to be gained from “fast and continuous walking” and “choosing varied terrain and considering duration and frequency.” can be maximized,” he added.
How to get the most out of walking
Lee recommends walking for at least 30 to 40 minutes without interruption. He also recommends brisk walking to get your heart rate and breathing rate up. “If you want to increase your exercise level, you can walk longer or walk especially uphill or rough terrain,” he says. “You can also carry a weighted pack to increase your level of exercise if you want.”
A long, strenuous walk every day may be ideal, but it’s not feasible for everyone. If you have to choose, Lee recommends short daily walks over longer, strenuous walks several times a week. “Regularity is more important than intensity or duration,” he says.
Find a way to do more steps
Dr. Kanaghy McAleese recommends patients start by assessing how far they are currently walking using a smartphone, smartwatch, or inexpensive pedometer. Then you can find ways to incorporate more steps into your day. “Walking around the city block more, parking your car further away, or taking the stairs instead of the elevator are easy ways to increase your steps,” she says.
For those who already have a strong walking habit, Kanaghy McAleese suggests that to increase the health benefits of walking, focus on increasing your step goals, starting with faster paces, walking uphill, etc. We recommend choosing the more difficult route of
“My recommended long-term goal is 4,000 to 7,000 steps per day, 20 to 30 minutes per day,” she says. To get there, she suggests, “Each week, set a short-term goal and increase your step goal by 250 to 500 steps, plus one or two days a week.” When she hits 7,000 steps in 30 minutes a day, she says, “Keep going. More activity will give you even more health benefits.”
Lee also agrees that “more is better” when it comes to walking. However, he also recognizes that these goals may not be feasible for everyone. After all, Lee says: “Just get out there, do what you can, and have fun. Have fun and be safe.”
