ISLAMABAD, April 03 (Online): Briskly walking 8,000 or more steps each day of the week is associated with a significant decrease in all-cause and cardiovascular mortality. A new study finds, however, that people taking just 8,000 steps one or two days a week are also less likely to die over a 10-year follow-up period.<\/p>\n
The study published in JAMA Network OpenTrusted Source found that over a decade of follow-up, people 20 years or older who took 8,000 or more steps on one or two days a week were 14.9% less likely to die compared to people who were sedentary.<\/p>\n
The risk of death dropped as the number of days involved increased. For example, exercising from three to seven days a week was associated with a 16.5% reduction in all-cause and cardiovascular deaths.<\/p>\n
The same pattern held true for people meeting step goals of 6,000 to 10,000 steps.<\/p>\n
Previous researchTrusted Source found that mortality risk decreases up to 10,000 steps per day for people younger than 60 and 8,000 for people older than 60.<\/p>\n
\u2018Weekend warrior\u2019 style of exercising
\nThe study\u2019s findings pertain to both \u201cweekend warriors,\u201d people who confine their exercise to non-work days, and to people who steal a few hours to walk during the week.<\/p>\n
The study cites recent dataTrusted Source showing the average American takes just 4,800 steps a day, too few to provide much of a health benefit.<\/p>\n
\u201cBrisk walking\u201d is defined as walking three miles an hour. If you can speak song lyrics but not sing them, you are walking briskly.<\/p>\n
The current study compared data from the U.S. 2005 and 2006 National Health and Nutrition Examination Survey with the National Death IndexTrusted Source up to the year 2019. It incorporated accelerometer data from 3,101 participants 20 years or older and was a nationally representative sample. It included a similar number of women and men, and 50.9% were White, 21.5% Black, 23.7% Hispanic, and 3.9% other race and ethnicity.<\/p>\n
The participants most likely to walk 8,000 or more steps every day were more likely to be young, male, Hispanic, insured, and married. They were also typically never-smokers and were less likely to be obese or have comorbidities.<\/p>\n
A daily challenge of walking 8,000 steps
\nFor many people, walking 8,000 steps each day requires a significant commitment of time. 8,000 steps are about four miles, which, walking at three miles per hour, comes to a total of about an hour and 20 minutes every day. Steps can be taken simultaneously or in shorter periods of brisk walking.<\/p>\n
The study was led by Dr. Kosuke Inoue of Kyoto University in Japan, collaborating with researchers from UCLA in California. Dr. Inoue explained why the study was undertaken:
\n\u201cWe started this study to answer the question one of my patients asked during an outpatient clinic: \u2018It is hard for me to keep sufficient steps every day. Is it okay to focus on walking only during the weekend?\u2019\u201d
\nSteps studies often consider the value of a week\u2019s worth of various step goals, and Dr. Inoue saw a lack of evidence regarding the possible benefits of walking just a few days a week.<\/p>\n
\u201cGiven that a lack of time is one of the major barriers to exercise in modern society,\u201d said Dr. Inoue, \u201cour findings provide useful information to recommend walking even for a couple of days per week to reduce mortality risk.\u201d<\/p>\n
\u201cThis is one of the first studies to use direct measures of daily steps using a wearable accelerometer over a 10-year followup period,\u201d said Dr. Paul Arciero, a professor in the Health and Human Physiological Sciences Department at Skidmore College, who was not involved in the study.<\/p>\n
How walking benefits overall health
\nWalking is viewed as a simple, low impact means of making a person\u2019s life less sedentary. A sedentary lifestyle has been linked to an increased risk of all-cause and cardiovascular mortality.<\/p>\n
\u201cFurther, a sedentary lifestyle drastically increases the risk of cardiometabolic disease such as abdominal obesity, hypertension (high blood pressure), type 2 diabetes, stroke, heart disease, and certain inflammatory conditions and cancers,\u201d said Dr. Arciero.<\/p>\n
Walking can help a person maintain a healthy weight, strengthen muscles and bones, and lower the risk of high blood pressure, heart disease, and diabetes. Walking has also been linked to promoting a better moodTrusted Source.<\/p>\n
According to Harvard Medical School, taking one\u2019s steps has additional, less-obvious benefits. Walking offsets the effect of weight-promoting genes, reduces breast cancer risk, and boosts one\u2019s immune system. It can also lessen arthritis-based joint pain, and even a 15-minute walk can curb a craving for chocolate, both generally and in response to stress.<\/p>\n
Dealing with limited time for walking
\nThe study\u2019s findings should provide valuable information for clinicians and health professionals, said Dr. Inoue. He suggested a reader\u2019s takeaway should be that for people who have difficulties engaging in regular exercise, \u201cachieving recommended daily steps only a couple of days per week can have meaningful health benefits.\u201d<\/p>\n
Describing the study\u2019s conclusions as \u201cencouraging,\u201d Dr. Arciero suggested the study may help people who don\u2019t have enough time to walk 8,000 steps a day overcome feelings that walking less is pointless.<\/p>\n
\u201cWe now have scientific evidence that proves this mindset is not true, and even a couple of days is beneficial!\u201d said Dr. Arciero.<\/p>\n
He said the study underscores the value of increasing one\u2019s daily step count:
\n\u201cAlways a good reminder that any amount of walking, even one to two days per week, is still better than no walking.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
ISLAMABAD, April 03 (Online): Briskly walking 8,000 or more steps each day of the week is associated with a significant decrease in all-cause and cardiovascular mortality. A new study finds, however, that people taking just 8,000 steps one or two days a week are also […]<\/p>\n
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