Why is walking so good for you? Here's what studies show.
Achieving the recommended amount of weekly exercise can seem daunting for many adults. According to the World Health Organization (WHO), adults should aim for at least 150 to 300 minutes of moderate-intensity aerobic physical activity or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity each week.
Dr. Jay Lee, an internal medicine physician with Kaiser Permanente, emphasizes the importance of daily activity and exercise, suggesting that dedicating at least 30 to 40 continuous minutes can significantly improve both physical and mental health.
Walking, a simple yet effective form of exercise, can help you reach your weekly exercise goals. Dr. Lee believes that walking is one of the best ways to incorporate daily exercise into your routine. It requires no special equipment, can be done indoors or outdoors, and can be a solo or group activity. You can easily adjust the intensity of your exercise by changing your walking pace or location. Unlike some other forms of exercise, you can even multitask while walking, such as running errands or participating in a phone meeting.
While the idea of walking 10,000 steps a day is widely known, experts like Dr. Ann Hester suggest aiming for a more achievable goal of at least 7,000 to 8,000 steps daily to meet the WHO's physical activity guidelines. Some studies even show that health benefits can start to accumulate with as few as 4,000 steps or just 10 minutes of walking.
The impact of walking on health is backed by research:
Reduced Dementia Risk: Studies suggest that taking 9,800 steps or even as few as 3,800 steps per day can lower the risk of developing dementia.
Longer Lifespan: Older women taking around 4,400 steps daily had a 41% lower risk of dying, while 7,000 steps a day were linked to a 50% to 70% lower risk of mortality.
Lowered Risk of Heart Disease and Cancer: Walking up to 10,000 steps daily may reduce the risk of cardiovascular disease and cancer.
Improved Blood Pressure: Walking 300 minutes a week can reduce high blood pressure.
Better Sleep: Adding an extra 2,000 steps a day can enhance sleep duration and quality.
Enhanced Mental Health: Walking can reduce anxiety, depression, stress, and negative emotions.
Stronger Bones: Walking briskly for at least 30 minutes three days a week can improve bone density and prevent osteoporosis.
Reduced Type 2 Diabetes Risk: Every additional 2,000 steps taken can lower the risk of developing type 2 diabetes.
Dr. Marie Kanagie-McAleese, a hospitalist physician, emphasizes that there's no one-size-fits-all number of steps to aim for. The benefits of walking are cumulative, meaning that the more you walk, the more benefits you'll experience.
To make the most of your walking routine, Dr. Lee recommends walking continuously for at least 30 to 40 minutes while maintaining a brisk pace that elevates your heart rate and breathing. You can intensify your workout by walking uphill or on rough terrain, or by carrying a weighted pack.
However, if you can't commit to long, intense walks daily, shorter daily walks done consistently can be just as effective. The key is regularity.
To increase your step count, start by assessing your current activity level with a smartphone or a step counter. Gradually incorporate more steps into your daily routine by walking an extra lap around the block, parking farther away, or taking the stairs instead of the elevator.
For those with an established walking routine, focus on increasing your step goal, walking at a brisker pace, and choosing more challenging routes, such as uphill terrain. Dr. Kanagie-McAleese recommends a long-term goal of 4,000 to 7,000 steps per day and 20 to 30 minutes per day. Set short-term goals to incrementally increase your step count and activity level.
In conclusion, whether you're taking short daily walks or aiming for longer, more intense sessions, the key is to enjoy the process, have fun, and stay safe while reaping the numerous health benefits of walking.