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You may be walking 10,000 steps a day, but are you walking fast enough?

All you fitness enthusiasts who make sure to walk your daily quota 10,000 steps, I have some news for you. A new study says that it’s not only the number of steps, but the speed at which you walk, that helps increase results. published in magazines JAMA Internal Medicine and JAMA NeurologyThe study monitored 78,500 adults with wearable trackers – “making these the largest study to objectively track step count in relation to health outcomes”, read the statement from http://www.sydney.edu.au,

Study researchers from the University of Sydney, Australia and the University of Southern Denmark found that dementia, heart disease, cancerand associated with death getting 10,000 steps a day, However, a faster step speed, such as a power walk, showed benefits above and beyond the number of steps achieved.

Co-lead author Dr Matthew Ahmadi, research fellow at the University of Sydney’s Charles Perkins, said: “The take-home message here is that for protective health benefits people can ideally aim for 10,000 steps a day not only ideally but faster. You can also aim to walk.” Center and Faculty of Medicine and Health, in a statement.

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While step count is easily understood and widely used by the public to track activity levels with the help of fitness trackers and apps, senior author Emmanuel Stamatakis, Physical Activity, Lifestyle and Population at the University of Sydney The health professor emphasized that “seldom do people think about the speed of their steps”.

According to its co-lead author Associate Professor Borja del Pojo Cruz from the University of Southern Denmark, the study states that ‘for less active individuals, at least 3,800 steps a day can reduce the risk of dementia by 25 percent. ‘. Senior Researcher in Health at the University of Cadiz.

Participants wore a wrist accelerometer to measure physical activity over a period of seven days (at least 3 days, including a weekend day and monitoring during sleep periods). However, the researchers note that the study is observational, meaning “they cannot show a direct cause-and-effect”.

walk Walking is essential for maintaining physical health. (source: Pixabay)

Here are some key points of the study

*Every 2,000 steps reduces the risk of premature death by 8 to 11 percent, up to about 10,000 steps a day.
*Similar relationships were observed for the incidence of heart disease and cancer.
*Higher number of steps per day was associated with a lower risk of all-cause dementia
*9,800 steps was the optimal dose associated with reducing the risk of dementia by 50 percent, although the risk was reduced by 25 percent to 3,800. step one day
*Step intensity or fast pace showed beneficial associations for all outcomes (dementia, heart disease, cancer and death) in addition to total daily steps taken.

However, Dr Sanjit Sasidharan, Consultant and Head Critical Care, SL Raheja Hospital, Mahim-A Fortis Associate, pointed out that “a small limitation of this trial is the wide age range of participants (40 to 79 years)”, followed by seven years. until. “Therefore, it is unlikely that participants will have reached an age limit where Madness Usually sets, as the number of participants in each age group is not even mentioned,” said Dr Sasidharan.

How does walking help?

Helps with optimum cardio activity cardiovascular exerciseBalancing blood pressure, lowering bad cholesterol, increasing good cholesterol, reducing anxiety due to the release of endorphins, helping blood circulation, promoting lung health, balancing blood sugar levels, which help the body Helps in keeping the fat percentage low. metabolism highLifestyle educator and nutritionist Karishma Chawla said in an earlier conversation.

While walking is a good physical activity, Chawla also pointed out that “it’s important to challenge yourself in terms of increasing steps and speed to be achieved. Optimal Benefits of This Cardio Activity,

According to Dr Sasidharan, the study’s conclusion is an “important” comparison to existing data, as it gives direction to take recommended steps – 10,000.

“Brisk walking will help increase range of motion and take pressure off your muscles from the joints. You’ll be able to strengthen abdominal and leg muscles. power walking Beneficial for the quads, hamstrings, calf muscles and hip abductors, and tones the glutes. Dr Narayan Gadkar, Consultant Cardiologist, Gen Multi Specialty Hospital, Chembur said.

However, power walking should be done only after talking to a doctor, Dr Gadkar said. “Do it the right way and don’t overwork yourself. The ultimate goal of one should be to stay healthy and hearty, whether by walking briskly or completing 10k steps in a day,” Dr. Gadkar noted.

How much should you walk?

Dr. Nidhi Bajaj Gupta, Physiotherapy Healer, Holistic Wellness Coach and Founder, Merahki recommends that one can do power walks for 30 minutes a day, five days a week and hit their aerobic quota – a total win for your health. . “When you press the pedal at your own pace, you will definitely begin to experience cardiovascular benefits, toning of your muscles, increased core strength and improved bone density,” said Bajaj Gupta.

Interestingly, Varun Ratan, co-founder of The Body Science Academy, Noida, shared that a “5’8” tall person weighing 75 kg would burn three calories per minute at a speed of 3.2 kilometers per hour or five calories per hour. By walking at a speed of 5.6 kilometers per hour. A 30-minute walk at a speed of 3.2 kph will burn about 90 calories, but at a pace of 5.6 kph, the calories burned will be about 150.

How to increase your speed when you are starting out?

The most important factor in establishing a exercise regimenThere is consistency, including walking routine, says Ratan indianexpress.com Mentioning that it is better to walk at a comfortable pace. “Therefore your focus should be on running continuously before increasing duration or speed. As your fitness level improves, you will be able to walk faster or farther without any extra effort,” Ratan said.

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Hello Friends, My Name is Raushan Kumar. I am a Part-Time Blogger and Student. I am author of https://searchnews.in . We're dedicated to providing you the best of News, with a focus on Business, Health, Lifestyle, World, Tech, India, Gadget.


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