Quick stroll could be enough to enhance cardiovascular well-being, according to fresh research, suggesting just 15 minutes of walking might suffice instead of the conventional 10,000 steps.
In a groundbreaking study published in the American Journal of Preventive Medicine, researchers have highlighted the benefits of brisk walking for overall health and longevity. The study, which followed almost 80,000 individuals over an average period of 17 years, found that brisk walking can help reduce the risk of premature mortality, improve cardiovascular health, and lower the chances of developing conditions such as type 2 diabetes, high blood pressure, and high cholesterol.
So, what constitutes brisk walking? According to a study in the British Journal of Sports Medicine, walking at around 100 steps per minute is considered brisk. This pace is equivalent to a speed of approximately 3 miles per hour, as suggested by the NHS.
The study found that brisk walking for 15 minutes a day is associated with a nearly 20% reduction in premature mortality. Even slower walking still improves mortality risk to a limited degree. However, the number of steps one should take for heart health depends on age.
The study, which focused on Black people from low-income communities across America's southeastern states, aimed to address the lack of research on this topic within diverse populations. Previous studies have primarily focused on White participants from middle to high-income populations.
Lili Liu, from Vanderbilt University, emphasized the importance of fast walking for health outcomes. She explained that brisk walking improves cardiovascular health by increasing oxygen delivery and improving the heart's pumping action. Moreover, it was found that brisk walking can help with weight loss and boost bone strength, especially during perimenopause, and even improve sleep.
The NHS recommends adults do 150 minutes of moderate-to-intense physical activity every week. However, this new research suggests that doing less can also keep us healthier for longer. The talk test can help you determine if you're walking briskly: you can maintain a conversation but are slightly out of breath, can't sing, and may be sweating slightly. Alternatively, heart rate monitoring can also help: your heart rate should be at least 50% of your maximum heart rate (220 minus your age).
It's worth noting that while slower walking still offers some benefits, brisk walking appears to have a more substantial impact on reducing premature mortality by 4%. This research underscores the importance of incorporating brisk walking into our daily routines for improved health and longevity.
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