You may have heard that 10,000 daily steps is the goal you should aim for in order to keep healthy. However, a recent study suggests that 5,000 daily steps may be enough to notice the benefits. The research – which studied 226,000 people all over the world – showed that 4,000 a day can reduce the risk of premature death. A little over 2,600 steps would be sufficient to improve cardiovascular health, according to this study.
However, experts agree that the most you walk, the most benefits you get. Every 1,000 additional steps over 4,000 and up to 20,000 reduced the risk of premature death by 15%.
Expert found that the health benefits from walking applied to all kinds of people of all genders and ages, living anywhere in the world. However, the most significant benefits were seen amongst under 60 year olds.
Why is walking important?
According to the World Health Organization (WHO), people who are insufficiently active have a 20-30% increased risk of death compared to people who are sufficiently active. Thus, lack of exercise is responsible for around 3,2 million deaths every year – making it the fourth cause of death in the world.
Most problems come from sitting for too long, which can slow metabolism and affect muscle growth and strength – which results in pain and discomfort. Sitting for long hours also affects our backs – those with office jobs experience problems later in life, as their backs are constantly being compressed .
Experts highlight the importance of non-exercise activity thermogenesis (also known as NEAT), which means all the calories burned through daily physical movement outside of planned exercise. These activities include little things like standing up, carrying groceries, mopping the floors, hoovering, and walking from one side to the other while talking on the phone, which they help us burn calories in a more efficient manner.
What are the benefits?
Although adding daily walks to our routine may sound overwhelming, the rewards when it comes to our health are totally worth it. Plus, walking is suitable for almost anyone, as it is low impact and gentle on our joints and muscles.
Some of the benefits from walking are:
- It may lower blood pressure
- It strengthens our muscles to better protect our bones
- It increases energy levels and generates endorphins
- It helps us keep a healthy weight together with diet
- It improves mental health and keep us away from screens and other distractions
How much should I walk?
According to experts, even walking short distances can bring significant health benefits. The Centre for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of moderate-intensity physical activity a week. This means that, if walking is your main form of exercise, you should be aiming for that much time – a 20 minute walk every day or a 30 minute walk three times a week would cover it. Since time is what matters and everyone walks at a different pace, the number of steps or miles this represents will be different for everyone.
Experts also highlight the importance of frequency when it comes to walking – you’re looking to walk as many days a week as you possibly can. It’s all about a sustainable pace for you which won’t leave you tired.
The best walking advice by experts
- Walk to the train of underground station instead of driving or taking the bus
- If you work at a desk, set reminders every hour to get up and move
- Walking is the best exercise for pregnant women
- Walk for 30 minutes every day while you listen to a podcast
- Take a walk in the park or the countryside with friends
- Take your dog for a walk if you have one
- Start slowly – A 10-minute walk from the nearest station to work can easily turn into a 20-minute walk in the park and, eventually, a 30-minute walk around the city
