It is well known that it is recommended to take 10,000 steps a day to stay healthy. A few more tips can help you get the most of those 10,000 steps. A study published in Medicine ans Science in Sports and Exercise suggests walking faster and sitting less.
Scientists at Oregon State University in the United States analyzed data from 3,388 adults over the age of 20 on the number of steps per day and on several cardiometabolic risk factors: waist circumference, blood pressure, fasting blood sugar, insulin, cholesterol level and Body Mass Index.
On average, an adult walks between 5,000 and 7,000 steps per day, which is less than the recommended 10,000. Only 20% of men reach this threshold.
Walk faster to preserve your heart
Recommendations in terms of health are also based on 30 minutes of brisk walking per day. However, only 20% of participants achieve a pace of more than 96 steps per minute for at least half an hour each day. The study’s authors recommend spending 3,000 steps for brisk walking. They found a strong correlation between high cadences and favorable cardiometabolic indicators. Likewise, other positive links concern the number of steps and certain factors studied. Sedentary time, that is to say the time spent sitting, is associated with more heart and metabolic risks.
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