by If you go more, you can reduce your risk of dementia, depression and dying from cancer and, according to research, are good for your heart. And you may not have to go so far that these advantages can use.
The NHS recommends a rapid 10-minute walk every day. Many people want to take 10,000 steps, but have difficulty achieving this. Now researchers have calculated that even 7,000 steps could be enough to protect health.
Scientists examined data from more than 160,000 adults and found that walking 7,000 steps a day was associated with a reduced risk for a number of serious health states and deaths.
While earlier studies mainly examined the relationships between steps and heart health or overall terrors, this systematic review and meta -analysis, which was published in the Lancet Public Health, was extensively examined how more steps can reduce the risk of a number of other health conditions.
Compared to those who entered 2,000 steps a day, the researchers found that reaching the 7,000 -day level with a reduction in cancer was reduced by 37%, while the risk of type -2 diabetes was 14% lower in dementia, in dementia 22% and 28%. It was also associated with a 25% lower risk of cardiovascular diseases and a reduction in the overall risk of dying by 47%.
Although the step does not measure the quality or intensity of the movement, the results underline the importance of the active part. There is an “investment return” in which all another 1,000 steps and even 4,000 steps a day reduce the risk of illness compared to very low activity levels, as the researchers observed.
Although the risk continues to decrease over 7,000 steps, the rate with which the risk slows down begins. Melody Ding, professor of public health at the University of Sydney and the leading author of research, said that those who have already taken 10,000 steps should not return to 7,000, but 7,000 are a more practical goal for those who were currently inactive.
“Those who are currently active and take 10,000 steps a day keep the good work upright – you do not have to change your level. For those who are far from reaching 10,000 goals, and 7,000 steps/day offers almost comparable health benefits for the results examined by us.”
Dr. Daniel Bailey, reader for sitting behavior and health at Brunel University of London, said that research has exposed the myth that 10,000 steps a day should be the goal of optimal health.
“The real effects are that people can achieve health benefits due to low physical activity, e.g. additional steps a day. In order to achieve the best reduction in the risk, it can be more than the unofficial goal of 10,000 steps for many people with 5,000 to 7,000 per day.”
Dr. Andrew Scott, senior lecturer for clinical practice physiology at the University of Portsmouth, pointed out that not all activities were recorded according to steps. “The steps a day are useful if the exercises of people are weighty. However, cycling, swimming and rowing are not well represented by the model per day.”
June Davison, Senior Cardiac Nurse at the British Heart Foundation, said: “We know that regular walking is one of the simplest ways to maintain a healthy lifestyle and to reduce your risk of heart disease.
“Adults should build up up to a total of 150 minutes with medium intensity every week, but becoming active is not always easy. Including activity snacks, such as when walking during telephone calls or when taking a 10-minute walk during their lunch break, this can include reducing their risk of developing heart diseases.”
