Recent research shows that you don’t necessarily have to hit your step goal every single day to improve your health. In fact, according to a study published in JAMA Network Open, walking 8,000 steps only once or twice per week can significantly reduce the risk of death over 10 years.
Walking as Exercise on the Weekend
The study was based on people who only have time to walk as exercise on the weekend. Researchers found that participants who walked at least 8,000 steps one or two days per week were 15% less likely to die within 10 years. However, benefits plateaued after walking at least 8,000 steps three days per week.
Finding the Right Form of Exercise
Finding the right form of exercise is important, and there’s no one-size-fits-all answer. Compliance is the holy grail of fitness; it doesn’t matter if you’re a yogi, biker, walker, or swimmer, what matters is that people will be most compliant with something they’re enjoying. The study proves that for individuals who face difficulties in exercising regularly, achieving recommended daily steps only a couple of days per week may have meaningful health benefits.
The Effectiveness of the “Weekend Warrior” Exercise Pattern
People who walk 8,000 or more steps a day once or twice a week achieve cardiovascular benefits and lower mortality rates similar to people who exercise nearly every day. This study provides an answer to the minimum physical activity needed for health and proves that a little exercise goes a long way.
The Department of Health and Human Services recommends half an hour a day of aerobic activity, five days a week, plus strengthening exercises two days a week. Americans struggle to meet these guidelines, but health experts suggest that 6,000 to 10,000 steps per day is optimal.
The Pandemic and Physical Activity
The pandemic has caused a decline in physical activity, with people taking 700 fewer steps per day on average. A consistent, widespread, and significant decline in activity has been observed following the onset of COVID-19 in the US.
Low-income and mentally challenged individuals are more likely to have reduced physical activity during the pandemic. The drop in physical activity due to the pandemic could make a substantial contribution to long-term disease risk, especially cardiometabolic health.
Ways to Increase Steps
Ways to add more steps into the day include walking to get the mail and taking an energizing stroll before the morning commute. The transition from minutes to steps reflects what patients are actually doing in terms of exercising, and wearable devices like Apple watches and fitness trackers provide achievable markers.
In conclusion, walking 8,000 steps once or twice a week can significantly reduce the risk of death over 10 years. This study provides evidence that even for individuals who only have time to walk as exercise on the weekend or who face difficulties in exercising regularly, achieving recommended daily steps only a couple of days per week may have meaningful health benefits. In these challenging times where the pandemic has caused a decline in physical activity, it’s vital to take small steps to incorporate more movement into our lifestyles. Every step counts towards improving our health and overall well-being.
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