These numbers have been rising, but researchers say that there is a free and relatively simple way to reduce your risk of developing one of these diseases.
The standard recommendation for good health is 10,000 steps per day.
But according to two new studies published this month, even a small part of them will work.
In the “Trusted Sources” study published this week, researchers pointed out that people who walk 4,000 to 8,000 steps a day can reduce the risk of death from cancer or heart disease by two-thirds.
They added that people who take more than 12,000 steps a day can reduce these risks by nearly 90%.
In another study, the researchers pointed out that middle-aged study participants who walked on average for up to 9 years per day had a 43% lower risk of diabetes and a 31% lower risk of hypertension.
Daily steps can also reduce stress and strengthen the immune system
The study was presented at the 2020 American Symposium on Epidemiology and Prevention/Lifestyle and Cardiac Metabolic Health held in Phoenix, Arizona, USA, in 2020.
“The benefits of exercise, especially walking, have been extensively studied in the past few years,” David DaPrato, a DPT professional sports triathlon coach who told the health hotline. “There are good reasons to add more than 10,000 steps every day.”
What the researchers found
The study was conducted in early March and was based on data from 1,923 participants in the National Adult Coronary Artery Risk Development Study (CARDIA).
In addition to their overall conclusions, the researchers also reported that every 9 steps over a nine-year period reduced the risk of obesity among middle-aged women by 13%.
In this study, participants wear accelerometer equipment and measure physical activity for at least 10 hours a day for at least 4 days.
The average age of participants is 45 years old. Nearly 60% are women and 40% are black.
Compared with women with the fewest steps, women with the highest number of steps were 61% less likely to be obese.
This study did not show any association between the lower risk of obesity and the number of men’s daily walking steps.
“Many people think that walking is not an exercise, and walking every day is not enough to have a positive impact on your physical and mental health,” said Dr. Cyrus Khambatta, co-founder of online coach Mastering Diabetes. This program can help diabetics reverse insulin resistance. “For diabetics, even a short 30-minute walk before or after a meal has a profound effect on lowering blood sugar levels.”
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The benchmark of 10,000 steps dates back to 1965, when it was reported that a Japanese scientist invented the pedometer to cope with the fitness boom around the 1964 Tokyo Olympics.
Track movement and enjoy improvement
“My recommendation is 4,000 to 8,000 steps, but quality is important. Compared to 8,000 steps in large shopping centers, walking uphill 4000 steps in the countryside may bring better health benefits. But this is better than nothing. “Sarah Sato, a nurse specializing in diabetes, said she recommended daily care to clients.
Sato told Healthline: “When someone starts walking on a regular basis, we will see lovely whole person changes.” “People often find that their sleep is improved, their mood will be more stable, and their digestion will become more regular.”
Kambata said the additional benefits can go further.
He told the health hotline: “Most people think that walking is just for their heart and diabetes, but… activeness can also improve blood flow to the brain, thereby improving cognitive ability.” Research shows that taking more steps every day can also reduce depression And anxiety. Considering that more and more people are diagnosed with mental illness, walking is a free method that can greatly improve your mental health and at the same time can be used as a social activity. “