- A new study reports that people can get health benefits from 9,000 to 10,500 steps a day, even if they’re sedentary the rest of the time.
- Researchers said these number of steps lowered mortality risk by 39% and cardiovascular risk by 21%
- Experts say that other exercise, such as swimming and bicycling, can also help improve heart health.
Researchers say every step you take toward the goal of 10,000 steps per day reduces the risk of death and cardiovascular disease. In addition, they say you get these health benefits, even if you are sedentary most of the rest of the day.
The findings were published this month in the British Journal of Sports Medicine. The study is interesting in that it addresses a higher level of activity can compensate for a sedentary lifestyle in terms of CVD and mortality benefits.
This study can be used as a source of encouragement for people who are sedentary but in reality, can spare some time for physical activity when possible.
How many steps per day provide heart health benefits? The study authors concluded that between 9,000 and 10,500 steps per day was the optimal number of daily steps to counteract high sedentary time. That amount of steps lowered mortality risk by 39% and CVD risk by 21%. In both scenarios, 50% of the benefit came between 4,000 and 4,500 steps per day.
Does walking pace matter? Try to walk at a pace where you can feel your heart rate going up a little bit—a higher pace is more helpful than a slower pace.”
Should older people walk the same number of steps? Walking, literally any amount daily, helps toward the goal of living a healthy lifestyle and reducing cardiovascular risk. Walking reduces both the systolic and diastolic blood pressure, so it lowers the stress and strain on the heart muscle to pump blood throughout the body. Even lower step counts can promote health and welcome news for older patients.
Approximately 2,500 steps is a 1.25-mile walk, a far more achievable goal for older people than a five-mile, 10,000-step journey. Current government guidelines suggest at least 150 minutes of moderate to vigorous intensity exercise, which can include brisk walking, per week.
One easy way to accomplish this is to break your walks into smaller chunks of 10–15 minutes throughout the day. Additionally, enjoy your walk outside in nature for an added boost to your emotional/psychological health. Any moderately intense activity for at least 150 minutes weekly, spread across the week, will work as well as walking.
Other exercises besides steps to improve heart health. While walking is a great way to stay moving, consider other options including riding a bike, swimming, or climbing stairs. Getting more activity into your daily routine does not have to necessarily require dedicated time for exercise or a prescribed step count. It a fact that many forms of activity, including walking, biking, and swimming, are beneficial not only to your heart but also to your veins. One of the biggest risks of immobility for long durations of time can lead to blood clots–deep vein thrombosis–or varicose veins. It’s essential to keep the blood pumping throughout your body and in your legs to help prevent life-threatening conditions.
Incorporating as little as 15 minutes of light activity into daily routines has been shown to have significant positive impacts on cardiovascular health and overall mortality rates.
