Do we have to walk 4,000 steps a day for health?

For years, the magical slogan “7,000 steps a day” has been introduced as the desired hiking indicator. But a new analysis that in Journal of American Cardiology Published shows that there is no need for 4,000 steps a day to benefit from the benefits of walking.

Overview of a scientific study: How many steps to go?

In this study, the researchers studied data from three research, including 3 people. All of these people used acceleration or smart bracelets. The results show that the benefits of walking for health ۱۰۰۰۰ Step per day It begins. The highlights of this study are as follows:

1 to 2 steps:

With 2 steps, the risk of death caused by different causes is reduced by about 2 %.

With 2 steps, the risk of cardiovascular accidents is approximately 2 %.

۱۰۰۰۰ step:

With 2 steps, the risk of cardiovascular disease is reduced by up to 5 %.

۱۰۰۰۰ Step:

By taking 2.3 steps a day, the risk of premature death is reduced by 5 %.

These figures show that while increasing the number of walking steps can lead to more benefits, the basic benefits of hiking start with a much fewer steps from 6,000 steps.

Legend; Step

Where did the slogan and formula of the day come from the 6,000 steps of the hiking for years? Year 2 was built for a step -by -step advertisement that promoted 4,000 steps a day. As a result, this number has no scientific backing. New findings show that after reaching some thresholds, the increase in steps will decrease. If you are 5,000 steps a day, but don’t worry if it is less. The gradual increase in daily steps can have significant health impacts.

Is the speed of walking important?

In addition to the number of steps, the study showed that Walking speed It also plays an important role in enhancing walking productivity. People who walk more quickly get more benefit from hiking. But experts say it is a little difficult to accurately separate the effect of the number of steps from the hiking speed. “More more and sit down less; That’s the matter. “

“Try to walk at a speed so that your heart rate is slightly raised,” says Dr. Cheng-Han Chen. The speed is more useful. “But slow and continuous walks are also useful.”

Practical tips to increase daily walking steps

Whether you have just started walking or looking to increase your physical activity and the number of steps, these tips can help you:

1. Set the small and achievable goals:
   Start by increasing 2 steps a day (equivalent to about 5 minutes of walking) and gradually increasing your number of steps. This approach is especially suitable for the elderly and those who are new to walking and physical activity.
2. Include a walk and day -to -day work:
   • Use stairs instead of elevator: If your knee or waist is not in trouble, you can use the stairs whenever possible.
   • Walking at rest: Use your lunch time or short rest for a quick walk.
   • Park Farty: At work or shopping, park your car farther from the entrance to take more steps.
   • Walking sessions: If possible, hold work sessions as a walk; This will both increase physical activity and help ideology.
3. Use of technology:
   Use tools such as smart bracelets or apps such as Apple Health, Google Fit or Fitbit to monitor your progress to monitor the hiking process.
4. Find a companion:
   Walking with a friend or joining local groups can be more enjoyable and motivated.
5. Change your routine:
   Try different paths to get out of uniformity. Discovering new neighborhoods or parks can make your walk a small hobby.

More benefits

In addition to reducing the risk of cardiovascular accidents and premature death, hiking has other benefits:

• Mental Health:
  Regular walking can help reduce stress and anxiety and improve mood. The hiking rhythm even helps to think transparently.
• The health of the joints and bones:
  Medium -intensity walking helps strengthen bone density and joint health without putting too much pressure.
• Improved sleep quality:
  Studies have shown that regular physical activity such as walking can help improve sleep quality.

Have regular walking procedure

Creating a regular routine for walking can be easy; But consider a few points:

• Walking Schedule:
  Consider your walk as an important appointment. Divide the specified time to physical activity every day.
• Previous Preparation:
  Prepare comfortable clothes and shoes the night before so that you have no hike in the morning.
• Celebrate progress:
  Appreciate yourself every time you reach a new goal. This will increase your motivation.

Special Tip for the Elderly

One of the promising aspects of this study is its important message for the elderly. For many, the idea of ​​6,000 steps a day may be hard and tricky. But even 2 steps (about 2 km of walk) It can dramatically reduce health risks. Doctors recommend set small and accessible goals.

“Every step you take will bring you closer to a healthy lifestyle,” says Dr. Jane Morgan. If you start a short walk for 5 minutes, you can gradually increase your endurance.

Every step you are valuable

The study we examined in this article emphasizes that Every step is valuable. Whether you are just just walking or reaching the path of 4,000 steps a day, every small step is useful for you.

Are you ready to start?

• Download a fitness app: Use technology to track your progress.
• Find to hiking groups: Join others to get more motivation.
• Set a daily goal: Even 5 steps can have a significant impact.

What experience do you have of hiking? How did you start the walk and take a few steps a day?

Source: Medicalnewstday

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