Find out here. It’s less than you think!
Spring is here and it’s time to get outside and get walking! At To Your Health, we want to celebrate the season by offering some walking routines that will improve your heart health, lengthen your life expectancy, and maybe even shed a few pounds.
First, let’s explore why a simple exercise like walking is good for you. Studies show that walking can improve cardiovascular health, help you lose weight, reduce stress, and help you sleep better.
Wow! That’s a lot of health benefits for just taking a walk. Let’s unpack the science behind this.
Studies show less than 10,000 steps is still beneficial.
We have all heard of walking 10,000 steps a day for good overall health. But studies show that less than 10,000 steps a day can still lead to better health.
For example, a 2023 study published in the European Journal of Preventive Cardiology found that walking a mere 3,900 steps a day reduced the risk of dying from any cause, and 2,400 steps a day reduced the risk of dying from cardiovascular disease.
Another study from 2022 by Northwestern Medicine found that older adults who walk 6,000 to 9,000 steps per day had a 40% to 50% lower risk of cardiovascular disease, such as heart attack or stroke, compared to those who took 2,000 steps per day.
So, the bottom line is that even 2,500 steps per day is good for your health. Do 4,000-9,000 per day for even more health benefits.
Don’t want to count steps? Then, just time your walk.
Counting steps is easy with the help of smartphones, smartwatches, and health bracelets. But maybe you don’t want to count steps. That’s ok. Just time your walks.
The American Heart Association recommends at least 150 minutes (2.5 hours) of moderate aerobic exercise per week. That amounts to a 30-minute walk 5 days a week.
Start with short, less intense walks. Then, progressively increase the duration and pace over time. The National Heart, Lung, and Blood Institute has a 12-week Sample Walking Program to help people slowly build up to their desired walking pace and time to 35 minutes of brisk walking 5 days a week.
If you’re just starting a walking program, it is recommended that you first talk to your doctor. A health coach can also help you answer questions such as: What intensity and pace? How long? How frequently?
Tips for Getting Started:
· Walk with a friend. You can motivate each other to keep up your routine.
· Walk when you have a break in your day. This might be during lunch, after dropping the kids off at school, or at the end of your workday.
· Multitask during longer walks. Talk to a friend on the phone or listen to a podcast to help pass the time.
· Walk your dog — or someone else’s.
· Bring your smartphone or wear a smartwatch to keep track of steps and set goals.
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This post was written exclusively for to your health, a national health and wellness coaching firm based in Wallingford, CT. Its founder, Linda Hubbard, is an RN, Nutrition Specialist, and Health Coach. She can be reached at linda@toyourhealth360.com.