Walking 4000 Steps A Day May Reduce Early Death Risk: It is often advised to walk 10 thousand steps daily to stay healthy, but a new study has raised questions on this notion. According to research, if elderly women walk 4,000 steps every day, the risk of premature death and heart diseases can be reduced to a great extent. The special thing is that for this it is not necessary to take a long walk every day.

How much walking is appropriate?

The study revealed that even if women achieved the goal of walking 4,000 steps just one or two days a week, they could still get significant health benefits. Researchers say that in having a positive impact on health, it is more important how many steps are taken and not how many days in a week the activity is done. The findings challenge the long-popular standard of 10,000 steps per day. Experts believe that there is no fixed or best pattern to get health benefits. The most important thing is to keep the body active and people can do physical activity in any way as per their convenience.

What is special for women?

The study found that women who completed 4,000 steps a day one or two days a week had a 26 percent lower risk of death from any cause, compared with women who were relatively less active. At the same time, the risk of death related to heart disease was found to be reduced by 27 percent. According to research, if this goal is achieved three days a week, the benefits can increase further. The risk of premature death in such women was seen to be reduced by 40 percent. Apart from this, the risk of heart disease was also found to be reduced by 27 percent.

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Although women who walked 5,000 to 7,000 steps per day also got additional benefits, the increase was relatively limited. The risk of death in this group was 32 percent lower, while the risk of death from heart disease was reduced by about 16 percent. The researcher says that after a certain level the pace of profit starts slowing down.

Who were included in the research?

This study conducted by researchers from several institutions including America’s Harvard University has been published in the British Journal of Sports Medicine. 13,547 women were included in the study, whose average age was about 72 years. At the beginning of the study, none of them had heart disease or cancer. During the research, participants were made to wear step count measuring devices for seven days and their health status was monitored for about 11 years. During this period, 1,765 women died, while 781 women developed heart disease.

At the end of the study, researchers concluded that walking more steps daily was associated with better health outcomes. According to him, for older women, walking 4,000 steps even one or two days a week can prove to be an effective step towards reducing the risk of premature death and heart disease.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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65 Minute Max For 10000 Steps: Everyone likes to stay fit in today’s busy life. But due to lack of time and long office work, it becomes difficult for many people to walk 10,000 steps daily. If you are also struggling with this problem then there is no need to worry now.

Fitness coaches have suggested an easy method with the help of which you can complete 10,000 steps in just 65 minutes indoors.

What happens if you walk 10,000 steps?

According to health experts, walking 10,000 steps daily keeps the body active throughout the day. This helps in controlling weight, burning calories, keeping the heart healthy and maintaining body fitness. Daily walking also reduces stress and mental health also remains better.

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How can you complete 10,000 steps at home?

If you walk at the right pace, to complete 10,000 steps in 65 minutes, you will have to take approximately 167 steps every minute.

First of all activate the body. Do a light warm-up for 5 minutes. This prepares the body and also reduces the risk of injury.

After this, stand at one place and march at a fast pace while raising your knees. This exercise helps in increasing steps faster and strengthens the leg muscles.

Climb up and down using a strong ladder or step present in the house. With this, more steps can be completed in less time.

Doing lunges while walking is also a great way. This not only increases the steps taken but also provides good exercise to the legs and waist.

Make a habit of climbing stairs daily, if you have stairs in your house then definitely use them. Climbing and descending stairs is considered to be the easiest way to increase steps rapidly.

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Benefits of daily walk: Before spending lakhs of rupees on expensive gyms, protein powders and fitness gadgets, just think, does your health really need all this? According to famous cardiologist Dr. Shailesh Singh, the biggest investment for your heart lies not in any gym machine, but in a daily 20-minute walk. In his post that went viral recently, Dr. Singh told how even a small habit of walking daily has a deep impact on the body and heart. He said that “Health is not a luxury, it is a habit and habits are not formed by money, but by regularity.”

Walking improves health

Dr. Singh explains that a short walk of one day may seem useless, but if you do it every day, its effect increases manifold. He advised people to mark each of their walks on the calendar and mark an ‘X’ every day. When these marks start growing, a kind of satisfaction and motivation is felt, due to which the brain itself does not want to break that chain.

we don’t have time

The doctor also took a dig at another habit of people that “We spend hours scrolling on social media, watching shows on OTT or arguing unnecessarily, but when it comes to taking out 20 minutes for ourselves, we say that there is no time.” He says that if you remove just 30 minutes of the day from your mobile and focus on walking, eating healthy or sleeping, then it will be more valuable for your heart than any like or view.

walking hacks

Dr Singh also shared ‘walking hacks’ that can help people stay regular. His favorite method is what he calls the “commitment device.” In this, plan a walk with a friend or companion. He said, “When you promise to go on a walk with someone, it seems difficult to cancel it, but easy to go.” This is a little psychological trick that makes good habits easy and bad habits difficult.

He also said that people should change their thinking. Start saying “I’ve got a chance to walk” instead of “I’m going to walk.” He reminded that there are millions of people in the world who cannot walk even if they want to. Therefore, walking is not a chore, but a privilege. When you understand this, walking does not become a burden for you, but a way of gratitude towards yourself. According to Dr. Singh, heart health does not depend only on expensive medicines or gym machines, but on the small decisions that you take every day. Waking up in the morning, walking a few steps, taking deep breaths and giving some time to your body is the real investment which gives interest for a long life.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator

Many people do not know that just 15 minutes of brisk walk every day can improve your health and can also increase your lifespan. This small step can bring a big change in your life. In today’s fast and unhealthy lifestyle, people are not able to find time for gym or heavy exercise. In such a situation, just 15 minutes of brisk walk daily is an easy, cheap and very effective way to stay healthy. Brisk walk means walking at a slightly faster speed. There is neither running nor walking very slowly in this, brisk walk is such a walk, due to which your breathing becomes a little faster and you feel warmth in the body, you can easily do it after your work, in the morning walk or in a short break in the afternoon. In such a situation, let us know what 3 benefits we get from just 15 minutes of brisk walk.

1. this small step Can increase your lifespan – Just 15 minutes of brisk walk every day can prolong your life. Scientific research shows that this habit can reduce the risk of premature death by about 20 percent. Meaning, for people who are at risk of problems like heart disease, blood pressure or sugar, this can become a lifesaver habit. The special thing is that this habit is effective for everyone, no matter what your age is, for those who are not able to go to the gym or who cannot afford expensive workouts, this walk can prove to be very beneficial.

2. Heart and digestive system Strong Make – Brisk walk makes our heart work harder, which makes it stronger. This improves blood circulation, keeps blood pressure under control and also reduces cholesterol levels. Apart from this, this physical activity speeds up the metabolism of our body, due to which food is digested well and energy remains in the body. Daily brisk walk also burns calories, which helps in controlling weight. This is why doctors and health experts always say that walking is the easiest and most effective way to stay fit.

3. Makes the mind calm and the mind happy – Walking not only benefits your body, but is also very good for your mental health. When you walk fast, your body produces a hormone called endorphin, which is also called happy hormone. This improves mood, reduces stress and provides relief from symptoms of anxiety or depression. If you walk near a park, garden or nature in the morning or evening, its effect is even more profound. Lush green trees, fresh air and peaceful environment give peace to your mind. Apart from this, walking improves blood flow in the brain, which improves memory and thinking ability.

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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