Good Lifestyle

With the increase in the popularity of fitness trackers, reaching 10,000 steps a day has become a Popular fitness objective . Now, a new study in August 2023 conducted by the European Cardiology Society (ESC) and published in the European Preventive Cardiology Journal suggests that walking much less - Just under 4,000 stages per day - can help you make significant progress in your health.

The new discovery can be particularly motivational for people who believe that greater fitness goals are out of reach - and it is exactly the people who want to get the most out of the start. Adrian Todd , an occupational therapist, hiking trainer and founder of The big minds think that the hike , says that the study serves as an important reminder that "something is always better than nothing". In other words, move your body - whether for 10 minutes of walking, stretching or weight - is always better than jumping it.

Wondering what you are winning by walking for about 45 minutes a day? Read the rest to find out why 3,867 steps can be everything you need to put you in better health.

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To understand the advantages of regular walking, the ESC led a meta-analysis of 17 different studies which included data of 226,889 subjects of study around the world. The team concluded that the more these people were walking, the less they had to die of mortality all causes and cardiovascular problems in particular.

For each additional 1,000 stages that participants took daily, they experienced a 15% reduction in the risk of death of any cause. For each 500 additional steps they have taken, they have experienced a reduction of seven percent of the risk of death by cardiovascular disease. AE0FCC31AE342FD3A1346EBB1F342FCB

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Any form of exercise you can stick to is sure to improve your health, and the centers for Disease Control and Prevention (CDC) recommend aiming at least 150 minutes moderate intensity exercise per week. They note that walking is a particularly accessible form of exercise because it does not require any particular competence beyond basic mobility.

Andrew White , CPT, a certified personal coach with Gym Pro garage , says that there are several ways whose walking improves your health and your physical form: "Walking engages several muscle groups, from the legs to the nucleus, without expressing undue stress on the joints."

White adds that when we walk, the heart pumps faster, which increases blood circulation and provides more oxygen and cell nutrients.

"This improved circulation helps maintain good cardiovascular health. Regular walking also facilitates blood sugar and can contribute to weight management, which indirectly reduces the risk of various lifestyle diseases," said White. "In addition, walking is an exercise holder, which can help improve bone density and reduce the risk of osteoporosis."

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In addition to looking at the wider advantages of a walking routine, the ESC study also identified the turn to which people began to see a tangible reduction in their risk of mortality all causes. This occurred at only 3,867 steps.

"Our analysis indicates that as little as 4,000 stages per day are necessary to considerably reduce the deaths of any cause, and even less to reduce deaths by cardiovascular disease," said study authors via a press release.

They noted that making only 2,337 stages per day had a positive effect on the heart compared to those who have a sedentary lifestyle.

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While 4,000 stages have come with clear advantages, many experts agree that setting your even higher stage goals is an interesting challenge. In fact, the ESC team did not identify any higher limit on the benefits for walking health: the more subjects worked (some people have taken up to 20,000 steps per day), the more their mortality rates were low .

The only exception is if you have a specific injury that could be aggravated by walking. Talk to your doctor to know if your exercise routine may be a problem if you have chronic concerns.

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Experts say that even if you do not have time or endurance for a longer walk, make three walks of 15 minutes a day - for example, in the morning, at lunchtime and after work - can be Help you achieve a goal of 4,000 stages.

White says that when you strengthen your tolerance, you can extend these sessions and enjoy more advantages: "I would recommend developing this over time at least 30 minutes on foot and longer if you are capable."

Although monitoring your progress can be a useful motivator, it is best not to get bogged down by figures, focusing rather on what you feel, adds White. Note that physical improvements in your endurance, your mood or your weight can be a major motivator to help you continue .

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