Great news if you are sometimes unable to meet the suggested 10,000-step goal: according to a recent study in The Lancet Public Health journal, walking at least 7,000 steps each day will provide similar, or nearly similar, benefits to your health (especially if done on a consistent daily basis).
The study analyzes the data from over 200,000 people worldwide and suggests that walking between 6,000 to 8,000 steps each day has strong associations with lower risk of premature death and chronic disease, especially for adults over 60.
Dr. Rishi Malhotra, a cardiac and lifestyle medicine expert in Bengaluru, says, "At the end of the day though, there is no need to worry or obsess about the 10,000 steps myth. Consistency, pace, and overall daily activity levels matter much more when it comes to health."
Now, let's look at how walking, 7K or 10K, can benefit your overall health.
1. Improves Heart Health: Walking is an impactful cardiovascular workout. A brisk walk will lower blood pressure, improve circulation, and build the heart muscles. Walking consistently reduces heart attack risk, strokes, and is even thought to help reduce the likelihood of heart failure.
2. Supports Healthy Weight: Levels Classic pedometers show that walking 7,000 steps daily creates a reasonable calorie deficit with some caloric burn and a likely metabolic boost. Walking in conjunction with a daily balance of nourishment will promote weight loss or weight maintenance without workouts or gym activity! Walking after meals is also helpful to manage blood glucose spikes.
3. Elevates Mood: Walking daily can boost your mood, alleviate anxiety, and improve overall mental health and well-being. Walking increases endorphin output and lowers the release of the stress hormone, cortisol. Walking outdoors, especially in a green space, also affords the added benefit of nature therapy.
Also Read: Why 7,000 steps a day can change everything without going to the gym
4. Builds Joint and Bone Strength: Low-impact exercise like walking can actually protect joints from injury. Walking helps to lubricate the joints and strengthens the muscles surrounding those joints. Walking also lowers the risk of osteoporosis and improves posture over time.
5. Helps You Sleep Better: When you do physical activity, such as walking, during the day, you are more likely to regulate your sleep-wake cycle and it will be easier to fall and stay asleep. Walking first thing in the morning exposes you to natural sunlight, helping you reset your biological clock.
6. Stimulates Immune Response: Walking regularly helps to boost the immune response. Walking helps to circulate immune cells throughout the body making you less vulnerable to common infections like the cold or flu.
7. Enhances Digestive and Metabolic Health: Walking after meals helps digestion and can lower postprandial (after eating) blood sugar levels significantly. Over time, this can improve insulin sensitivity and lower the risk of type 2 diabetes.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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