The benefits of walking, and more generally of physical activity, on the heart system are well established. We usually talk about 10,000 steps per day, but a moderate activity of 5,000 steps per day already solicits the heart in a quite satisfactory way.
We know that walking regularly can make a huge difference in staying healthy. But do we really need to accomplish the famous 10,000 steps a day to stay in top shape?
10,000 steps a day, obligated?
At the beginning, 10,000 steps a day rule is not the result of medical research or academic study. This magic number was introduced in 1964 by a Japanese company which launched, with great fanfare, its step counter called the Manpo-Kei. It was therefore a question of establishing a clear objective to convince the Japanese population to be more active.
To take advantage of the benefits of walking, just walk more or less quickly 5-10 minute increments before changing pace, the ideal being to be accompanied by a coach to start.
The simple decisions of walk a little faster daily and, in town,take the stairs rather than elevators, represent substantial benefits on heart disease risk.
By walking, you improve oxygenation and blood circulation to the brain, which stimulates your cognitive abilities. Your heart gains capacity, your arteries loosen up, your lungs expand and you blow out the stale air which stagnates in the alveoli of your lungs.
Exposed to direct sunlight, you make vitamin D and your bones benefit, especially since every step you take sends a shock wave through your skeleton that increases your bone density.
Taking 10,000 steps a day is obviously ideal, but if you can’t do the same, settle for half. Walk 5,000 steps a day, i.e. one big half hour daily walk brings you a series of advantages that are already well worth it! Rather judge…
8 good reasons to walk without taking 10,000 steps a day
- You improve your mobility as you get older, and if you’re still young, it reduces your risk of disability physical as you age.
- You maintain high spirits and a good mood because walking can soothe symptoms of depression and, in some people, replace medication.
- You maintain your ideal weight because you perform the minimum required in terms of physical activity.
- You support your immune defenses and therefore reduce the risk of viral or microbial infections.
- You decrease your craving for sugar and snacking. Although running burns more calories and helps you lose weight, walking helps you maintain healthy weight and not grow. That’s not bad !
- Walking 3 hours a week can cut your risk of dying from certain cancers (especially breast cancer and colon cancer) in half as studies have shown.American Society for Clinical Oncology.
- You are better equipped against diabetes: a brisk walk after meals helps the body use insulin better.
- You maintain your cardiovascular system: a study has shown that 20 minutes of walking a day reduces the risk of heart disease by 30%.
To conclude
Health experts agree that 10,000 steps a day is the ideal performance to maintain your shape and stay healthy. This daily goal can however be hard to reach when you have a busy schedule or mobility problems.
It will therefore be noted with great interest that reaching only half of this quotathat is to say 5000 steps per day (or a good half hour of walking), already brings great health benefits for the body. So if you can take 10,000 steps a day, great, but if not, don’t give up walking and just do half of it!
