New Delhi: Yes, walking is beneficial for health. Yes, walking can induce weight loss, boost heart health and reduce insulin resistance – but walking at literally any pace may not get you any benefits. According to experts, it is essential to maintain a certain frequency, take a specific number of steps and keep up with a pace to lower the risk of dementia, cancer, heart disease and early death. Recent studies published in JAMA Internal Medicine and JAMA Neurology investigated the relationship and came to a conclusion. Read on to know what they discovered and what it means for health.
The ideal frequency for walking
Experts in both research papers recommended walking for a minimum of 30 minutes every day and it may not necessarily be consecutive sessions. These can be brief bursts and can be done throughout the day. However, the pace at which one walks will likely contribute to the number of steps taken per day and it is imperative to aiding longevity and delaying early death risk.
The ideal number of steps in a day
The research showed that every 2000 steps can mitigate cancer, heart disease, and early death risk by 10 per cent and these results are likely to peak at 10000 steps in a day. Furthermore, 9800 can also be just as effective – it can lower dementia risk by 50 per cent; walking 3800 steps can mitigate the same by 25 per cent.
The National Institute of Health states that adults who take more than 8000 steps a day had a lower risk of death in the coming decade as compared to those who walked only 4000.
The ideal speed of walking
The ideal speed of walking was a curious subject – however, researchers created two categories to compare it:
- Those who walked less than 40 steps per minute
- Those who walked more than 40 steps per minute
Upon reviewing the data of the participants seven years later, most of the health benefits were found in people who walked more briskly. This group included people who walked 8- steps per minute which mitigated heart disease, cancer and premature death risk. Walking at a faster pace helped reduce dementia risk – 112 steps per minute delayed cognitive decline by 38 per cent.
Participants included in the first analysis were given a device that tracked their steps for over 16 hours a day over a period of three or more days to monitor their physical activity levels.
Health benefits of walking
Some people go for a walk every morning while others prefer to do it in the morning. One of the healthiest ways to go about it is going for a brisk walk. Read on to know the health benefits of the activity:
- Reduce tension and stress
- Stronger immune system
- Improved muscles resistance
- Improved coordination and balance
- Increase energy levels
- Improved memory, sleep and mood
- Stronger bones and muscles
- Weight loss
- Lower risk of chronic and acute conditions
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
