Source: TIMESOFINDIA.COM | Last updated on -Aug 24, 2023, 18:00
While the debate over 10,000 steps is on, this
study is a breather!
A new study in the European Journal of Preventive
Cardiology has shed light on the number of steps one needs to walk in order to
stay fit. The study says walking for 3,967 steps a day can also give you
immense health benefits. It can reduce the risk of all-cause mortality and
heart disease-related deaths. For the meta-analysis, the researchers analyzed
17 studies with almost 227,000 participants. 4,000 steps equal to almost 3 km.
What did the researchers find?
The researchers found that for every 1000-step
increment in walking steps a significant reduction in all-cause mortality was
found. "...we showed that a 1000-step increment correlated with a
significant reduction of all-cause mortality of 15%, and similarly, a 500-step
increment correlated with a reduced risk of CV mortality of 7%," the
researchers have said.
There is no fixed rule for this!
“With regards to the number of steps needed for
walking, there is no one size fits all,” says Dr. V Mohan - Chairman and Chief
Diabetologist of Dr. Mohan's Diabetes Specialities Centre. “Any number of steps
is better than no steps obviously. A minimum should be at least 4000 to 7000
steps per day. On average, a person with a sedentary lifestyle will get 2,000
steps a day. So 4,000 steps a day will be a good start,” the expert adds.
It is always better to increase the number of
steps
“However, it is better to try increasing the number
of steps per day to 10,000 steps for younger people,” advises Dr. Mohan. “A
brisk morning walk can give between 4,000 to 5,000 steps and thereafter if one
takes effort one can easily complete the remaining 4,000 to 5,000 steps,” he
briefly estimates the number of walking steps. Walking helps to not only keep
you fit but also reduce weight for those who are overweight, control Diabetes
and BP, and reduce heart problems apart from helping in digestion, says Dr.
Mohan.
There is no upper limit!
Dr. Mohan recommends that there is no upper limit
for the number of steps as some people do 15,000 to 20,000 steps per day and
claim that they don't feel tired and feel fit. On the other hand, in older
people and people with comorbidities like heart problems, even getting 10000
steps will be difficult. The expert recommends to choose one’s own fitness
routine as per the body’s ability to do it.
What is the ideal time to walk?
“There are no fixed timing for walking. There are
morning people who prefer walking as air is fresh and less polluted and then
there are people who prefer to do a relaxed evening walk or walk after dinner
and they claim that it helps in their digestion and brings down the sugar
levels, particularly to the next day's fasting blood sugar,” Dr. Mohan gives
examples. “The time for walking depends on various factors like job, lifestyle
habits and many other factors. If within 24 hrs, one is able to get enough time
for exercise, that is all that is needed,” he advises.
Are there any precautions to be taken?
Dr. Mohan recommends that older people with hearing
problems may not be able to hear the traffic sounds and have weak eyesight, so
it is better for them to walk when there is sufficient light and they should
walk with care. People who may not be steady while walking may need a walking
stick or support to prevent falls. Walking after a heavy meal and that too
walking uphill may produce angina (chest pain) in those who have heart problems
and such people need to be careful about this. Always good to have a 5 to
8-minute warm-up and cool-down time before and after walking. People who have
diabetes, and are at risk of hypoglycemia may consider having a light snack
before going for a walk in order to prevent low-sugar reactions. Follow these
basic rules to improve your life.
No comments:
Post a Comment