Walking Just a Few Days a Week May Improve Heart Health and Boost Life Expectancy

Weekend Warrior Exercise Regimen Can Reduce Risk of Cardiovascular Diseases

A recent study has found that taking a weekend warrior exercise regimen can be beneficial for cardiovascular health and mortality rates, as long as the transition to such a pattern is gradual. The study analyzed the effects of different walking programs on over 2,000 participants with an average age of 62 for ten years. The results showed that people who walked 8,000 or more steps once or twice a week achieved cardiovascular benefits and lower mortality rates that were almost as good as people who did it nearly every day.

A Little Exercise Goes a Long Way

The study confirmed that even exercising for only two days a week is still beneficial for those who are often too busy to maintain regular exercise routines. Americans have had a hard time meeting the recommended guidelines for daily exercise. There is no official step-based guidance, but research suggests that 6,000 to 10,000 steps per day are optimal for cardiovascular health.

A Few Steps Can Significantly Boost Life Expectancy

The study’s participants included those who only had time to walk for exercise on weekends. People who walked at least 8,000 steps on one or two days had a 15% lower risk of mortality during the following decade while those who did three to seven days had a 16.5% lower risk. This finding suggests that achieving recommended daily steps just a couple of days per week may have meaningful health benefits.

Easy Ways You Can Add More Steps To Your Day

Experts are encouraging “activity snacks” taken throughout the day rather than getting all your fitness in one high-intensity class or long walk. Adding more steps to your daily routine can be easy by walking to get the mail, taking stairs instead of an escalator, and playing outdoor sports like volleyball or tennis.

The Impact of the Pandemic on Physical Activity

The number of steps people took each day decreased significantly during the pandemic, and this decline appears to be a long-term trend that can have long-lasting health effects. People of lower socioeconomic status and those with worsening mental health during the pandemic are also at higher risk of reduced physical activity.

Moderation is Key

While walking 8,000 steps a day can reduce the risk of mortality, researchers found that the protective effect plateaued at three days a week. It is also important not to push your body to hit an arbitrary goal as the “right” amount of steps to aim for in a day may differ from person to person.

In conclusion, taking up an exercise regimen even for just a couple of days per week can lead to improved cardiovascular health and life expectancy. A transition to such a regiment should be gradual, and physical activity should be increased throughout the day through routine activities. Finally, moderation is key as pushing oneself can backfire regarding health benefits.

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