Nowadays, millions of people want to keep fit to reduce health problems. But, according to researchers, walking 10,000 steps is not enough, but the speed at which you are walking might equally be important.
You can reduce the risk of heart disease by walking 10,000 steps daily
Long-term studies have shown that walking 10,000 steps, or five miles per day, can reduce your risk of developing dementia, cancer, heart disease, and sudden death. However, two studies by scientists at the Universities of Sydney and Southern Denmark show that a higher tempo equivalent to “power walking” during exercise should be considered almost as critical. The scientists noted that though numerous studies have linked 10,000 steps daily to significant health benefits, much remains understood regarding the additional advantages of walking more quickly (referred to as a “higher intensity cadence”).
The scientists note that while 10,000 daily steps are still beneficial for long-term health, a faster walking rate can have the same effects with as little as 3,800 steps daily. Co-lead author and Research fellow at the University of Sydney, Dr. Matthew Ahmadi, said that individuals should aim to walk more steps for health benefits but do so faster.
A faster walking pace was linked to a lower risk of dementia, cardiovascular disease, and sudden death in the research of over 78,500 UK individuals besides the total daily steps. All participants in the Study, aged 40 to 79, wore wristband accelerometers to track their physical activity.
Increasing walking intensity offers preventive health benefits
According to the Study’s authors, the higher walking intensity has shown preventative health advantages.
Walking 2,000 steps lowered a person the risk of sudden death by 8% through to around 10,000 steps per day. Findings indicate that 9,800 steps are enough to lower the risk of dementia by more than 50%. Nevertheless, the authors indicate that at lower than 3,800 steps, the risk is reduced by 25%.
The Study demonstrated a correlation between several steps and exercise intensity alongside diagnosis rates of heart disease and cancer and mortality.
