WALK 8,000 STEPS A DAY ONCE OR TWICE, and you may derive cardiovascular benefits and lower early death rates that are almost as good as for those who go the same distance but do it every day. You only need to walk twice weekly to get substantial health benefits. Walk twice weekly to improve survival.
Walking is my favorite form of exercise and has numerous health benefits. Regular walking can help improve your cardiovascular health, strengthen your bones and muscles, improve your balance and coordination, and boost your mood and mental well-being.
Here are some specific ways walking can improve your health:
- Cardiovascular health. Walking can help lower blood pressure and cholesterol levels, reduce the risk of heart disease and stroke, and improve circulation.
- Weight management. Walking is a low-impact exercise that can help you burn calories and maintain a healthy weight.
- Bone and muscle strength. Walking can help strengthen your bones and muscles, especially in your legs and hips, and reduce the risk of falls and fractures.
- Mental health. Walking can help reduce stress and anxiety, improve mood, and boost cognitive function and creativity.
- Longevity. Regular walking is associated with increased longevity and a reduced risk of premature death.
Walking is a simple and effective way to improve overall health and well-being. Even a short walk daily can significantly affect your physical and mental health.
Each week adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.
But what if you only have a few days per week to walk? A new study provides some positive answers.
Walk twice weekly to improve survival.
As I matured, I developed a weekend warrior exercise pattern. I put most of my physical activity on Friday, Saturday, and Sunday. While critics (including myself, alas) view my approach as problematic, a new study offers hope:
Individuals walking at least 8,000 steps a day once or twice a week achieve heart health benefits and lower mortality rates nearly as good as those who go the same distance but do it nearly every day.
The study’s authors analyzed step data from accelerometers worn by 3,100 people participating in a large national health survey. The subjects wore the devices for one week.
Researchers separated the population into groups depending on how many days a week they managed 8,000 steps or more: zero days, one to two days, or three to seven days.
They followed the participants for ten years, tracking overall mortality and deaths from cardiovascular causes such as heart attacks.
Those who walked at least 8,000 steps in one or two days had about a one-seventh (15 percent relative reduction) lower risk of dying during the following decade (than the sedentary group members). Those moving for three to seven days had a similar risk reduction (16.5 percent).
Finally, the chances of dying from cardiovascular disease were roughly equivalent between the lower and higher non-zero groups: 8.1 and 8.4 percent, respectively.
My take: Walk twice weekly to improve survival.
The study takes advantage of wearable devices to incorporate objective movement data. A subject’s recall is prone to error. On the other hand, the study only measured steps for one week. Do the exercise patterns persist over months or years?
The researchers also didn’t account for varying exertion levels or exercise types. Still, most of us can walk for four miles each of two days (if we make it a priority).
Other study limitations include possible accelerometer errors. The study also lacked data on non-cardiovascular causes of death. The study also suffers from its observational design.
Despite these limitations, the study results suggest that people may get substantial health benefits, even if a sufficient number of steps are taken only a few days a week.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Walk Twice Weekly to Improve Survival.”
