2 alternatives which are just as beneficial as walking 10,000 steps, according to science
It's easier than you think.
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.
1 Take the stairs
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.
2 You can choose a single flight
"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."
3 Make short activity gusts
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.
4 "Movement is a real key to longevity"
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."
5 Other research supports the results
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.
6 7,000 can be as good as 10,000
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.
In relation: 11 Easy things you can do to slow down aging
7 How much exercise is recommended?
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.
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