Understand how the number of steps and the rhythm of the walk influence your health
Simple, free and powerful: Walk is one of the most convenient forms of exercise – and also one of the most effective for improving health. Walking reduces the risk of cardiovascular diseases, improves mood, strengthens muscles and joints and can increase longevity. But after all, how many steps are ideal? And the rhythm, does it make the difference?
How long do we have to walk for a day?
For a long time, the famous “10,000 steps per day” were considered the ideal standard for maintaining health. But today, experts point out that this goal has emerged more as a commercial than scientific reference. Walking 7,000 steps a day is enough to get different benefits.
In the research conducted with over 3,000 people and published in 2023 by Jama networkThe results were clear: those who walked for over 8,000 steps per day at least twice a week had a risk of death less than 15% in the next ten years. That is, walking between 7 and 10,000 steps a day is ideal for most people.
One step at a time
If you walk little today, it starts slowly, increasing by about 10% per week to avoid pain or injury. If the goal is to improve cardiovascular health and prolong life, the intensity of the walk makes the difference. Studies published in National Library of Medicine They suggest you walk for about 100 steps per minute for 30 minutes, five times a week, is equivalent to moderate physical activity. This rhythm helps protect the heart, improves circulation and even helps to reduce the risk of dementia.
But this does not mean that slow walks are not good. On the contrary: each step matters. For those who are starting or simply try to relieve stress, even a quiet walk already brings benefits.
How to include multiple steps on your day
Small changes make great differences. Among the simple suggestions from American on the Move FoundationThey are: walks after meals; visits to parks, museums or fairs; Daily walks with pets; Use of the treadmill at home, even at low speeds.
The main advice is: it moves every day. Better to walk a little every day than a lot once a week. The secret, after all, is in line.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
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