In a world where a healthy lifestyle is becoming more and more relevant, physical activity is one of the key conditions of longevity. Many believe that it is necessary to take exactly 10,000 steps per day to stay in shape.
Nevertheless, scientific studies in recent years prove: this is not a necessary norm for health. Eatthis.com tells how many steps you really need to take daily to live longer.
It turns out that the concept of “10,000 steps” appeared in 1965 in Japan as part of an advertising campaign of watches. Since then, some studies have confirmed the positive impact of such activities on health, but even more scientific papers have called into question. So how many steps are really effective?
Realistic goal: not 10,000, but less
The study of the Harvard medical school gave a clear answer – especially for women. Scientists have found that about 4400 steps are already reducing the risk of death daily. And the maximum benefit was observed at about 7500 steps. That is, overcoming 10,000 steps has almost no additional health effect. It is worth noting that this study covered only women, so its results cannot be automatically extended to men.
“We saw that even moderate daily activity was associated with a decrease in mortality among elderly women. We hope that these conclusions will inspire those who seem to be unattainable 10,000 steps, ”said the co-author of the study, epidemiologist I-Mini Lee.
In real life, there will always be a time of even 4000 steps. If you belong to those who are constantly in a hurry, at least a seven -dimensional intensive walk will be a good option. The study published in the Lanacet Global Health showed that only 7 minutes of fast walking per day can reduce the risk of death by 30% among adults who do not lead an active lifestyle.
When is it better to walk?
If you are just starting to include walking in your daily routine, then the best moment may be the time after eating. According to the 2016 study, even 10 minutes of walking immediately after eating help reduce blood glucose. Activity after eating improves the absorption of nutrients and reduces the response of the body insulin.
Where is it better to go and where – you should not?
Walking is one of the simplest and most useful types of physical activity, but it is also important where you are doing this. If possible, select routes among nature: parks, squares, forest strips. Costs in green areas have a positive effect not only on physical, but also on mental health. On the contrary, walks in oversaturated and polluted areas may not have such advantages. As indicated in one of the studies published in the Lanset, residents of the capital’s areas that go to areas with high air pollution have fewer advantages for the cardiovascular system compared to those who walk in environmentally friendly conditions.
Earlier, OBOZ.UA wrote what myths about walking exist.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
