We are constantly told that walking is beneficial for our health, but is there a specific way we should do it? The researchers say there may be.
Maintaining a certain frequency, taking a specific number of steps, and maintaining a particular rhythm can be helpful in reduce the risk of dementiacardiovascular diseases, cancer and even premature death.
And two recent studies published in JAMA Neurology Y JAMA Internal Medicine This September, he investigated the connection between daily step count, step intensity, and increased health benefit.
Whether you’re already committed to a daily walk or looking to get started, here’s everything you need to know about using frequency and speed to optimize your routine.
Here’s how to get the most out of your daily walk.
Frequency: Walk for at least 30 minutes each day
Walking for at least 30 minutes daily is strongly recommended in both documents. “It doesn’t have to be a back-to-back 30-minute session,” said Matthew Ahmadi, an author of the two studies. The New York Times. “It may just be in short bursts here and there throughout the day.”
But the pace at which you walk will likely contribute to the number of steps you take. Y it’s it is essential to help decrease the risks of serious illness and premature death.
Number of steps: aim for 9,800 – 10,000 per day
For every 2,000 steps, the risk of heart disease, cancer and premature death decreases by 10%, peaking at 10,000 steps per day, research shows.
In addition, just under 10,000 steps a day (9,800) can reduce the risk of dementia by 50%. There was also a 25% lower risk for those who walked about 3,800 steps a day.
And “adults who took 8,000 steps or more a day had a lower risk of death over the next decade than those who only walked 4,000 steps a day,” according to the National Institute of Health.
Speed: take 80 to 112 steps per minute
To compare walking pace, the researchers created two categories:
- those who walked less than 40 steps per minute, which is the typical pace that people maintain when moving from one place to another
- people who walked more than 40 steps per minute or what they defined as walking “with a purpose”
After reviewing data from participants nearly seven years later, the greatest health benefits were found in those who walked the fastest.
This group included people who walked about 80 steps per minute, which lowered their risk of cardiovascular disease, cancer and premature death more than other groups, the study authors said. CNN.
Walking at a faster pace was also shown to be beneficial in reducing the risk of dementia. At 112 steps per minute, people were able to lower their risk of reducing the condition by 38%.
This is what else you need to know
Both studies, conducted in the UK, collected health data on more than 75,000 people between 2013 and 2015 and revised the data approximately seven years later.
The people included in the study did not have cardiovascular disease, cancer or dementia when the research began.
All participants included in the final analysis wore a device that tracked their steps for more than 16 hours each day for three or more days to monitor their average physical activity.
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