While the debate over 10,000 steps is on, this study is a breather!
A new study in the European Journal of Preventive Cardiology has shed light on the number of steps one needs to walk in order to stay fit. The study says walking for 3,967 steps a day can also give you immense health benefits. It can reduce the risk of all-cause mortality and heart disease-related deaths. For the meta-analysis, the researchers analyzed 17 studies with almost 227,000 participants. 4,000 steps equal to almost 3 km.
What did the researchers find?
The researchers found that for every 1000-step increment in walking steps a significant reduction in all-cause mortality was found. "...we showed that a 1000-step increment correlated with a significant reduction of all-cause mortality of 15%, and similarly, a 500-step increment correlated with a reduced risk of CV mortality of 7%," the researchers have said.
There is no fixed rule for this!
“With regards to the number of steps needed for walking, there is no one size fits all,” says Dr. V Mohan - Chairman and Chief Diabetologist of Dr. Mohan's Diabetes Specialities Centre. “Any number of steps is better than no steps obviously. A minimum should be at least 4000 to 7000 steps per day. On average, a person with a sedentary lifestyle will get 2,000 steps a day. So 4,000 steps a day will be a good start,” the expert adds.
It is always better to increase the number of steps
“However, it is better to try increasing the number of steps per day to 10,000 steps for younger people,” advises Dr. Mohan. “A brisk morning walk can give between 4,000 to 5,000 steps and thereafter if one takes effort one can easily complete the remaining 4,000 to 5,000 steps,” he briefly estimates the number of walking steps. Walking helps to not only keep you fit but also reduce weight for those who are overweight, control Diabetes and BP, and reduce heart problems apart from helping in digestion, says Dr. Mohan.
There is no upper limit!
Dr. Mohan recommends that there is no upper limit for the number of steps as some people do 15,000 to 20,000 steps per day and claim that they don't feel tired and feel fit. On the other hand, in older people and people with comorbidities like heart problems, even getting 10000 steps will be difficult. The expert recommends to choose one’s own fitness routine as per the body’s ability to do it.
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What is the ideal time to walk?
“There are no fixed timing for walking. There are morning people who prefer walking as air is fresh and less polluted and then there are people who prefer to do a relaxed evening walk or walk after dinner and they claim that it helps in their digestion and brings down the sugar levels, particularly to the next day's fasting blood sugar,” Dr. Mohan gives examples. “The time for walking depends on various factors like job, lifestyle habits and many other factors. If within 24 hrs, one is able to get enough time for exercise, that is all that is needed,” he advises.
Are there any precautions to be taken?
Dr. Mohan recommends that older people with hearing problems may not be able to hear the traffic sounds and have weak eyesight, so it is better for them to walk when there is sufficient light and they should walk with care. People who may not be steady while walking may need a walking stick or support to prevent falls. Walking after a heavy meal and that too walking uphill may produce angina (chest pain) in those who have heart problems and such people need to be careful about this. Always good to have a 5 to 8-minute warm-up and cool-down time before and after walking. People who have diabetes, and are at risk of hypoglycemia may consider having a light snack before going for a walk in order to prevent low-sugar reactions. Follow these basic rules to improve your life.