The Power of Walking: Step by Step Towards Better Health
Walking is often overlooked as a form of exercise. But according to Domenico Praticò, MD, Professor at Temple University and Director of the Alzheimer’s Center at Temple, even a brief walk of 15-20 minutes daily can usher in a myriad of health benefits. Here’s why this simple exercise deserves our attention.
Walking: A Universal Exercise
Unlike the commitments of gym memberships or personal trainers, walking is an activity that’s accessible to most. Not only is it easy on the joints, but it’s also free! Starting with a modest goal like 15 minutes a day can set the foundation for a healthier lifestyle.
Decoding the 10,000 Steps Myth
For years, organizations like the Center for Disease Control have set the bar at 10,000 steps a day for optimal health. Yet, the average person clocks in between 2,500 to 3,000 steps. Recent studies now suggest that the health benefits of walking begin to plateau at around 8,000 steps a day.
But should we abandon the 10,000 steps target? Not necessarily. While walking more is always beneficial, researchers have found that for every extra 500 steps taken daily, there’s a 7% decreased risk in death from cardiovascular causes. A 15% decreased risk of death from all causes is observed with every additional 1,000 daily steps. Even a count as low as 2,500 steps a day has its merits.
This is further echoed by studies that link increased daily steps with reduced risks of cognitive decline, dementia, cardiovascular disease, and even cancer.
Making Small Changes for Big Gains
Boosting your daily step count is easier than you think:
Engage in Evening Walks: After dinner, invite a friend for a stroll and catch up on the day’s events.
Opt for Stairs: Wherever possible, choose stairs over elevators or escalators.
Extend Your Dog Walks: An extra lap around the block will make both you and your furry friend happier.
Alter Your Commute: If using public transport, alight a stop or two early. For those driving, consider parking a block away from your destination.
The beauty of walking is its adaptability. It can be embraced at any stage in life. As Dr Praticò points out, “Whether you’re 50, 70, or 80, the health benefits remain.”
Invest in your health by putting one foot in front of the other. Embrace the journey, one step at a time!
Further Reading
Centre for Disease Control and Prevention (CDC). Physical Activity Guidelines for Americans. Reviewed 2022.
Gupta, Aayushi. 5 ways to walk to make your daily walk more effective to slow down ageing. Health Shots, Oct 2022.
References
Omura JD, Ussery EN, Loustalot F, Fulton JE, Carlson SA. Walking as an Opportunity for Cardiovascular Disease Prevention. Prev Chronic Dis. 2019 May 30;16:E66. doi: 10.5888/pcd16.180690. PMID: 31146804; PMCID: PMC6549420.