Do this when you walk reduces your risk of heart attack, cancer and dementia, says a new study
This minor change is accompanied by major advantages, according to experts.
Anyone can develop aheart attack, cancer or dementia, but that does not mean that everyone is at equal risks. Although there is not a single way to guarantee you definitivelywon't Develop these conditions, lifestyle interventions such as healthy food, exercise, quit smoking and more can prevent them. In particular, experts say that regular walking can help you reduce your risk of these three deadly conditions, especially if you do something specific when you walk. Read the rest to learn to make the most of your daily walk at any stage, and to find out why even progressive improvements in your walking routine can be accompanied by great advantages.
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Walking is accompanied by the main health benefits.
With the rise of activity trackers, many of us started to set goals surrounding our daily number. While the average American travels 3,000 to 4,000 steps every day, moving around one and a half to two miles - most of the experts say that we should set ourselves higher, at 10,000 steps or more.
Entering a regular walking routine can haveHuge health benefits, including a lower risk of heart disease, diabetes, high blood pressure, depression and obesity, explains the Mayo clinic. Perhaps the most impressive, the march of around 10,000 steps per day is associated with a reduced risk of 50% dementia, explains a new study published in two articles in the journalsInternal medicine Jama andJama neurology.
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Doing this when you walk can reduce your risk of heart attack, cancer and dementia.
According to the new research, which examined fitness monitoring data of nearly 80,000 people, those who accelerated their PAS levels per minute have won more of their daily walks. In other words, regardless of the number of measures you take in one day, you make sure to get more health benefits by taking them at a faster rate.
In fact, the subjects that walked at a quick pace (defined as 80 to 100 steps per minute) for 30 minutes per day had a risk of 25% of the lower chanceheart disease Or cancer, a risk of dementia at 30% of 30% and a risk of mortality in all causes of more than 35%, compared to those who walked at a slower average rate.
The researchers noted that these results were true even when they looked at the "30 minutes the highest, not necessarily consecutive, of a day". Those whowas walking quickly In shorter stays while benefiting, study authors said. "It should not be a consecutive session of 30 minutes", "Matthew Ahmadi, study author and researcher at the University of Sydney, saidThe New York Times. "It can be just in short bursts here and there throughout your day," he added.AE0FCC31AE342FD3A1346EBB1F342FCB
Even modest improvements can provide major gains.
Although the researchers have noted that the subjects have acquired optimal advantages by taking an average of 9,800 stages per day - a number that supports previous research - they also observed advantages in individuals whose total number of steps was in good virtue of this amount.
More specifically, the researchers noted that each 2,000 additional stages per day, the subjects lowered their risk of premature death,heart disease and cancer about 10%. Although the advantages were able to continue to increase by 10,000 stages per day, too few participants in the study completed this level of activity to collect enough data to support them.
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Do this to start, say the experts.
There are many simple ways to work more in your day. Centers for Disease Control and Prevention (CDC) suggest starting by choosing a route and an hour of the day to which you can easily stick. "Start slowly and work to be physically active150 minutes per week, "Their experts advise.
The Mayo Clinic also recommends making your dog for prolonged walks, walking like a social activity, walking whenever you wait, park further from your destinations, take the stairs instead of an elevator and to take short walking sessions throughout the working day.
Given the disproportionate advantages associated with walking quickly, you should aim to walk at a moderate intensity rate. "This means that you have raised your heart rate and sweated. In general, at a moderate intensity, you can speak, but you cannot sing," said the CDC.
