Study Finds that Doing 8,000 Steps Once or Twice a Week Can Provide Cardiovascular Benefits and Lower Mortality Rates
Walking is one of the most accessible physical activities that people can do to maintain a healthy lifestyle. A new study published in JAMA Network Open reveals how doing a specific number of steps per day could provide cardiovascular benefits and lower mortality rates. According to the study, doing 8,000 steps once or twice a week can already help decrease the risk of dying over a ten-year period.
The study gathered data from wearable devices tracking the step counts of 3,100 participants for one week. The researchers found that doing at least 8,000 steps on one or two days can reduce the risk of mortality by 15%, while doing it three to seven days can lower it by 16.5%. However, the study did not account for the level of exertion or type of exercise performed. Although walking is considered an achievable exercise, researchers still recommend incorporating moderate-intensity aerobic activity to achieve optimal health benefits.
Walking – A Low-Impact Way to Improve Your Heart Health
Walking is a low-impact activity that allows people to improve their heart health while avoiding potential injuries. Studies have also shown that doing physical activity such as walking can reduce the risk of heart disease, improve metabolism and cholesterol levels, boost mood and cognition.
The Centers for Disease Control and Prevention (CDC) recommends most adults aim for 10,000 steps a day or about five miles. However, less than half of Americans meet these guidelines, with an average daily step count ranging between 3,000 and 4,000 steps. Despite this shortfall in step counts, walking even for just thirty minutes per day or a total of 150 minutes per week can already provide cardiovascular benefits and strengthen bones and muscles. Regular brisk walking can also be as effective as running in reducing the risk of heart disease.
Walking 8,000 Steps or More One Day a Week Reduces Risk of Dying Over a 10-Year Period
In another study, researchers found that walking 8,000 steps or more just one or two days a week can help lower the risk of dying over a ten-year period. On the other hand, individuals who walked 8,000 or more steps three to seven days a week were 16.5% less likely to die over the same period. However, the protective effect of 8,000 daily steps plateaued at three days a week.
Previous research suggests that even a small reduction in the number of steps taken could lead to substantial long-term disease risks, especially for people with cardiometabolic health problems or those living with mental health challenges.
Researchers also observed that people took fewer steps after the COVID-19 pandemic than before it. The decline in activity following the onset of COVID-19 seems to be an emerging trend, primarily affecting people with lower socioeconomic status and those with worsening mental health. Researchers remain unsure about the long-term implications of decreasing daily step counts.
The American on the Move Foundation has launched initiatives and programs encouraging people to add extra steps to their routines creatively. These activities include taking breaks at work to walk around the office or finding ways to create barriers like parking farther away from destinations or opting for stairs instead of elevators.
Overall, walking is an achievable physical activity that provides significant health benefits, including reducing cardiovascular risks and improving mental health. Whether done once or twice a week or daily, incorporating walking into your routine is an excellent way to take better care of your overall well-being.
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