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9 August 2023
Achieving 10,000 steps daily is the golden standard for maintaining fitness and good health. Nevertheless, a recent study indicates that even fewer than 5,000 steps could lead to positive outcomes.
An examination of a vast cohort comprising over 226,000 individuals from various parts of the world unveiled that hitting the 4,000-step mark was sufficient to begin lowering the chances of premature mortality from any cause. A mere 2,300 steps were adequate to bring about benefits for cardiovascular health. Each additional 1,000 steps beyond the 4,000-step threshold correlated with a 15% reduction in the risk of early mortality, up to a total of 20,000 steps.
Conducted jointly by experts from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US, the study determined that these benefits applied universally across genders and age groups, irrespective of geographical location. However, the most pronounced advantages were observed among individuals under the age of 60.
Based on information provided by the World Health Organization, insufficient physical activity results in 3.2 million annual deaths, making it the fourth most common global cause of death.
Honey Fine, a personal trainer and an instructor at the internationally recognized fitness company Barry’s, highlights the adverse effects of prolonged sitting. She underscores that extended periods of sitting can lead to a decreased metabolism, hinder muscle growth and strength, and contribute to discomfort.
She further elaborates that excessive sitting can lead to various back problems, especially prevalent among those with desk jobs. The constant strain on the back caused by sitting in a compressed position can lead to more severe issues later in life.
Honey Fine emphasizes the significance of non-exercise activity thermogenesis (Neat), which encompasses all energy-consuming activities that burn calories. This includes simple actions like standing, carrying groceries, cleaning floors, vacuuming, and pacing while on the phone. These small everyday activities contribute to increased activity levels, leading to more efficient calorie burning.
“Walking has the potential to reduce blood pressure, enhance muscle strength for bone protection, boost energy levels, generate endorphins, improve mental well-being, facilitate weight management in conjunction with a healthy diet”.
Here are some recommended walking tips from a personal trainer
- Opt to walk to the station rather than using a bus or car.
- If you have a desk job, consider setting hourly reminders to stand up and move around.
- If pregnant, walking is an excellent form of exercise.
- Incorporate a daily 30-minute walk while listening to a podcast.
- Arrange walks with friends in parks or forest trails, and if you have a dog, include them in your walks.
- Begin with small steps, like a 10-minute walk from the station to the office, gradually progressing to a 20-minute stroll in the park, and eventually reaching a 30-minute walk around town.
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