New research is in! Turns out that walking 10,000 steps per day may not be enough...
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Walking has long been considered a healthy activity. The more you walk, the healthier you are - right? Well, as it turns out, that might only be half the story.. A new study suggests that faster walking speed, even within the normal range, could lead to better health.
Previous research has shown that walking is associated with a number of health benefits, including a lower risk of heart disease, stroke, and diabetes - all while making you fit. However, this is the first study to examine the relationship between walking speed and mortality.
Between 2013 and 2015, the researchers monitored 78,500 adults and found a positive correlation between walking speed and life expectancy over a seven-year period. This study was published in the journals JAMA Internal Medicine and JAMA Neurology.
Turns out the pace that you walk is nearly as important as the distance. Source: OpenAI
‘The take-home message here is that for protective health benefits, people could not only ideally aim for 10,000 steps a day but also aim to walk faster,’ according to joint lead researcher Dr Matthew Ahmadi, Research Fellow at the University of Sydney's Charles Perkins Centre and the Faculty of Medicine and Health.
‘We found that those who walked at an average pace of more than six kilometres per hour had better mental health outcomes than those who strolled along at three kilometres per hour or less,’ Dr Ahmadi added.
The risk was reduced by 25 per cent, with as few as 3,800 steps a day. In comparison, the study found that a slower pace was associated with a higher mortality risk for people who were inactive.
The results showed that participants who walked at least 10,000 steps every day had approximately a 30 per cent lower risk of dying from cardiovascular disease compared with those who only took about 5,000 two-minute walks every day.
‘These outcomes make heaps of sense,’ says Prof Blazevich, an expert in biomechanics at Edith Cowan University, as they relate to cardiovascular health.
Older adults who walked at a fast pace were less likely to develop dementia than those who walked more slowly. The findings support a growing body of evidence linking physical activity and brain health.
While the exact mechanism is not yet clear, experts believe that walking may help to keep the brain active and engaged, which in turn helps to preserve cognitive function. So if you're looking for ways to keep your mind sharp as you age, adding a brisk walk to your daily routine may be a good start.
The goal is to get your heart pumping, making it easier to burn fat, improve your fitness and boost your health. A good rule of thumb is to walk at a pace where you’re just out of breath, and keeping up a conversation is difficult.
While walking is a very positive thing for most people, it's possible that some may not have the ability due to health conditions or age. But since walking is a low-impact exercise that is easy on the joints, it’s a great choice for those who are overweight or have joint problems such as arthritis in the knees or hips.
While a high number of steps might sound like a lot, it's actually not too difficult to achieve if you make a conscious effort to walk more throughout the day. Even something as simple as taking a brisk walk during your lunch break can make a difference. So the next time you're out for a walk, make sure you step on it – literally! Who knew walking could be this good?
Previous research has shown that walking is associated with a number of health benefits, including a lower risk of heart disease, stroke, and diabetes - all while making you fit. However, this is the first study to examine the relationship between walking speed and mortality.
Walking for Cardiovascular Health
The University of Sydney and the University of Southern Denmark found that those who took 10,000 steps each day had approximately a 30 per cent lower risk of dying from cardiovascular disease compared with those who took fewer steps.Between 2013 and 2015, the researchers monitored 78,500 adults and found a positive correlation between walking speed and life expectancy over a seven-year period. This study was published in the journals JAMA Internal Medicine and JAMA Neurology.
Turns out the pace that you walk is nearly as important as the distance. Source: OpenAI
‘The take-home message here is that for protective health benefits, people could not only ideally aim for 10,000 steps a day but also aim to walk faster,’ according to joint lead researcher Dr Matthew Ahmadi, Research Fellow at the University of Sydney's Charles Perkins Centre and the Faculty of Medicine and Health.
‘We found that those who walked at an average pace of more than six kilometres per hour had better mental health outcomes than those who strolled along at three kilometres per hour or less,’ Dr Ahmadi added.
The risk was reduced by 25 per cent, with as few as 3,800 steps a day. In comparison, the study found that a slower pace was associated with a higher mortality risk for people who were inactive.
The results showed that participants who walked at least 10,000 steps every day had approximately a 30 per cent lower risk of dying from cardiovascular disease compared with those who only took about 5,000 two-minute walks every day.
‘These outcomes make heaps of sense,’ says Prof Blazevich, an expert in biomechanics at Edith Cowan University, as they relate to cardiovascular health.
The Relationship Between Walking and Dementia
According to the study, Dr Matthew Ahmadi said, ‘You could lower your risk of dementia by about 50 per cent, and for cardiovascular disease and cancer, you’d be lowering it between 30 to 40 per cent.’Older adults who walked at a fast pace were less likely to develop dementia than those who walked more slowly. The findings support a growing body of evidence linking physical activity and brain health.
While the exact mechanism is not yet clear, experts believe that walking may help to keep the brain active and engaged, which in turn helps to preserve cognitive function. So if you're looking for ways to keep your mind sharp as you age, adding a brisk walk to your daily routine may be a good start.
How To Make the Most of Your Walking Routine
The key is consistency. The best thing about walking is that it’s free and can be done at any time. Simply get out of the house and start walking. You can vary your route, try a new location or simply walk a little faster than you usually do.The goal is to get your heart pumping, making it easier to burn fat, improve your fitness and boost your health. A good rule of thumb is to walk at a pace where you’re just out of breath, and keeping up a conversation is difficult.
While walking is a very positive thing for most people, it's possible that some may not have the ability due to health conditions or age. But since walking is a low-impact exercise that is easy on the joints, it’s a great choice for those who are overweight or have joint problems such as arthritis in the knees or hips.
Get those legs pumping!
Walking faster helps the body by breaking up the steps into shorter ones, allowing participants to expend more energy during their walk. It provides cardiovascular benefits similar to running, but with less wear and tear on your joints and more energy expenditure needed to keep up with others.While a high number of steps might sound like a lot, it's actually not too difficult to achieve if you make a conscious effort to walk more throughout the day. Even something as simple as taking a brisk walk during your lunch break can make a difference. So the next time you're out for a walk, make sure you step on it – literally! Who knew walking could be this good?
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