A new study offers clear guidance on walking as an exercise. The research suggests that adding 1,000 daily steps can lower death risk by 9% in people with hypertension. The ideal number of steps per day varies depending on age and fitness level. While hitting 10,000 steps was once touted as a goal, the study found little extra benefit above 8,250 steps for overall survival and heart health.
Walking at moderate intensity can raise heart rate without punishing joints, making it an accessible form of exercise. The sweet zone for cardiovascular conditioning is roughly 50-70% of maximum heart rate. Researchers recommend aiming for 150 minutes of moderate walking per week, which translates to around 20 minutes daily.
The study’s findings also suggest that accumulating steps on two or three separate days can still cut ten-year death risk by about 15%. People with higher body weight tend to burn more calories per step, while lighter individuals may need more distance to match the same calorie goals.
Incorporating short walks into daily routine, such as a “morning reset,” “lunchtime stroll,” or “evening unwind” session, can make all the difference. Even small increases in physical activity, like taking the stairs or pacing during phone calls, can add up and lead to significant health benefits.
Ultimately, the most reliable predictor of long-term success is enjoyment. Finding ways to make walking enjoyable, such as incorporating friends or pets into the routine, can help create lasting habits. By following these guidelines, individuals can harness the power of walking to improve their overall health and well-being.
Source: https://www.earth.com/news/to-get-fit-and-stay-healthy-walk-this-exact-distance-every-day