Adopting a minimalistic exercise regime is becoming increasingly popular. For many, walking has become the preferred form of exercise, with some even going as far as to say that walking 10,000 steps a day is the key to good health and well-being.
How much walking does one really need to do in order to maintain cardiovascular health?
According to a study conducted by Harvard Medical School and published in The Lancet: Diabetes & Endocrinology, those who walk at least 5,000 steps a day may reduce their risk of death due to all causes (also known as all-cause mortality or ACM) by up to 40%. If you increase your daily step count from 8,000 steps to 10,000 steps per day, you could reduce your risk of mortality by another 15%.
Walking Vs. Everything Else
However, the most interesting bit may be how these findings compare with other forms of exercise like running or cycling. The researchers compared how much impact different physical activities had on mortality rates and how they performed against one another. It turns out that walking 10,000 steps was just as effective at reducing risk of mortality as running or cycling for long distances! This means that those who want to maintain cardiovascular health don’t necessarily have to overdo it when it comes to exercise. All it takes is a minimalistic approach – walking 5,000 or more steps every day.
Not only does this finding show how beneficial walking can be for our overall health and well-being, but also how it can help us save time. There’s no need for hours spent at the gym or running miles upon miles on the road when all we really need is between 5-10K steps daily.
The study also found that those who walked faster were more likely to see further reductions in their mortality rates than those taking slow walks. Of course, regardless of how fast you walk or how far you go each day – even if it’s just around the block – any amount of physical activity can make a difference in your overall health and well-being.
How Far of a Walk Is It?
Recent research has suggested that it may be possible to maintain cardiovascular health with as few as 4000 steps per day. A 2019 study published in the American Journal of Cardiology found that even short bouts of walking can offer significant health benefits. This study looked at how walking affects heart health and, in parallel to the study mentioned above, how it stands up against other forms of physical activity such as running or cycling.
The research showed that people who walked an average of just 4000 steps a day had a lower risk of developing heart disease than those who did not walk at all. Even more interesting: the study also suggested that walking less than 4000 steps per day was still beneficial in reducing the risk of coronary artery disease by up to 20%.
Moreover, the authors concluded that the intensity and duration of walking didn’t matter. In other words, taking brisk walks for 5 minutes could provide similar benefits to longer walks that last 30 minutes or more. This suggests that walks don’t have to be strenuous or lengthy for them to offer positive health outcomes.
These findings demonstrate how minimal exercise can provide substantial benefits for our hearts, especially if we’re unable to exercise for long periods or take part in vigorous activities due to physical limitations or age-related factors. Since the data suggest that even small amounts of exercise as basic as walking can help improve our overall cardiovascular health, there’s no need to stress about how many steps you need each day.
Evidence from this and other studies strongly suggests that daily physical activity has a range of beneficial effects on our bodies – regardless how much we do, how fast we go, or how far we walk each time. So why not make time each day for a simple stroll around your neighborhood? Taking just a few moments out of your day could help you reap the rewards associated with improved cardiovascular health.