You may be taking 10,000 steps a day, but are you walking fast enough?

Researchers in the study from the University of Sydney, Australia, and the University of Southern Denmark found that the risk of dementia, heart disease, cancerand death are associated with achieving 10,000 steps a day. However, a faster stride rate, such as a power walk, showed benefits beyond the number of steps taken.

“The take-home message here is that for protective health benefits, people ideally could not only aim to take 10,000 steps a day, but also walk faster,” said co-senior author Dr. Matthew Ahmadi, researcher at the University of Sydney, Charles Perkins. Center and Faculty of Medicine and Health, in a statement.

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While step counting is easy to understand and widely used by the public to track activity levels with the help of fitness trackers and apps, lead author Emmanuel Stamatakis, professor of physical activity, lifestyle and Population Health at the University of Sydney emphasized that “people rarely think about the pace of their steps”.

The study went on to note that “for less active people, as few as 3,800 steps a day can reduce the risk of dementia by 25 percent,” according to its co-author, Associate Professor Borja del Pozo Cruz of the University of Southern Denmark and head researcher in health at the University of Cadiz.

Participants wore a wrist accelerometer to measure physical activity over a seven-day period (minimum 3 days, including a weekend day and monitoring during sleep periods). The researchers, however, note that the study is observational, meaning they “cannot show direct cause and effect.”

Walking is essential to maintain physical well-being. (Source: Pixabay)

Here are some key points from the study.

*Each 2,000 steps reduced the risk of premature death by 8-11%, up to approximately 10,000 steps per day.
*Similar associations were seen for cardiovascular disease and cancer incidence.
*A higher number of steps per day was associated with a lower risk of dementia from any cause
*9,800 steps was the optimal dose associated with a 50 percent lower risk of dementia, yet the risk was reduced by 25 percent with just 3,800 steps a day
*Step intensity or faster pace showed beneficial associations for all outcomes (dementia, heart disease, cancer, and death) above total daily steps.

However, Sanjith Saseedharan, MD, consultant and chief of critical care at SL Raheja Hospital, Mahim-A Fortis Associate, noted that “a small limitation of this trial is the wide age range of participants (40 to 79 years) “, which they continued upstairs for seven years. “Therefore, it is unlikely that the participants have reached an age limit at which dementia it is usually installed, since the number of participants for each age group is not even mentioned,” said Dr. Saseedharan.

How does walking help?

Optimal cardiovascular activity helps cardiovascular exercisebalance blood pressure, lower bad cholesterol, increase good cholesterol, reduce anxiety due to the release of endorphins, help blood circulation, improve lung health, balance blood sugar levels, which helps reduce body fat percentage while maintaining high metabolismlifestyle educator and nutritionist Karishma Chawla said in a previous interaction.

While walking is a good physical activity, Chawla also noted that “it’s important to challenge yourself in terms of increased steps and speed to achieve optimal benefits of this cardiovascular activity”

According to Dr. Saseedharan, the study finding is “significant” compared to existing data, as it provides guidance for taking the recommended steps of 10,000.

“Walking faster will help increase range of motion and shift pressure from your joints to your muscles. You will be able to strengthen your abdominal and leg muscles. walking strong it’s good for the quads, hamstrings, calf muscles, and hip abductors, and it tones the glutes.” said Dr. Narayan Gadkar, Consultant Cardiologist, Zen Multispecialty Hospital, Chembur.

However, power walking should be done only after talking with your doctor, Dr. Gadkar noted. “Do it the right way and don’t try too hard. A person’s ultimate goal should be to stay healthy and strong, whether it’s walking briskly or completing 10k steps in a day,” said Dr. Gadkar.

How far should you walk?

Dr. Nidhi Bajaj Gupta, physical therapy healer, holistic wellness coach and founder, Merahki advised that one could walk 30 minutes a day, five days a week and hit their aerobic quota, a total victory for their health. “When you push the pedal at your pace, you will definitely start to experience cardiovascular benefits, toning of your muscles, increased core strength and better bone density,” said Dr. Bajaj Gupta.

Interestingly, Varun Rattan, co-founder of The Body Science Academy, Noida, shared that “a 5’8″ tall man weighing 75 kilograms would burn three calories per minute at a speed of 3.2 kilometers per hour or five calories walking at the same height. rate of 5.6 kilometers per hour. A 30-minute walk at 2 miles per hour will burn about 90 calories, but at 3.5 miles per hour the calories burned will be around 150.”

How to increase your pace when you are a beginner?

The most significant factor in establishing a exercise regimenincluding a walking routine, is consistency, Rattan said. indianexpress.com while mentioning that it is preferable to walk at a comfortable speed. “So your focus should be on taking frequent walks before increasing the duration or pace. As your fitness level improves, you’ll be able to walk faster or further without much extra effort,” Rattan said.

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