Good Lifestyle

It is a reference for health that has become so popular that it is practically the gospel: to become in good shape, be sure to take at least 10,000 steps per day. It is an easy -to -remember goal, but it is not exactly a shortcut to get in shape - this number of steps is about five miles. But Hello America recently reported There are two alternatives that can get you similar results.

According to a study published in the medical journal Atherosclerosis , climbing five stairs per day - around 50 steps - made the risk of cardiovascular disease of 20%. Whether it is the staircase once or break it in smaller travel, the participants made the same advantages, the researchers said.

"If you choose a staircase, you mount it two to three times a day," said Dr. Darien Sutton, an emergency medical doctor and ABC News medical correspondent who was not involved in the study. "If you work in an office, choose a bathroom on another floor."

Another study, published last week in the British Journal of Sports Medicine , also found that a short training can have serious health benefits. The researchers found that only 20 to 25 minutes a day of vigorous movement - such as a fast walk, a jogging or a bicycle - can help a person to live longer.

On the other hand, the study revealed that people spending most of their sedentary day - line or lying down and obtaining less than 20 minutes of activity - a risk of increased mortality up to 40%. "This is just an example that movement is a real key to longevity," said Sutton. "And it only takes a few minutes a day just to get this advantage."

Research echoes previous studies that have found shorter exercise bursts - A.K.A. "Exercise of snacks" - can be great for you. A 2016 Korean study noted that overweight people who made staircase intervals twice a day for five minutes without stopping lost an average of 7.3 pounds of body weight and 5.5 pounds of body fat in just three weeks.

And if you prefer to take your steps, other research has revealed that 10,000 is not necessarily the magic number. A long -term study published in Jama Network Open In 2021, noted that the men and women who took at least 7,000 daily stages when they joined the study were about 50% less likely to be died in the years which followed than those which have a Number of steps below 7,000. But people who took more than 10,000 steps a day rarely demanded those who took at least 7,000. "There was a decreasing point of return," said Amanda Paluch, chief chief of the study, assistant professor of kinesiology at the University of Massachusetts Amherst.

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THE Centers for Disease Control and Prevention Recommend That adults obtain 150 minutes of physical activity at moderate intensity per week, around 30 minutes a day, five days a week, as well as two sessions of muscle strengthening activity each week. But the agency notes that the exercise snacks are a completely viable option: "You can spread your activity during the week and decompose it in smaller pieces of time," he said. Remember that any amount of exercise is better than nothing.