Walking for Health: The Benefits of Putting One Foot in Front of the Other
Sitting has been deemed the new smoking in recent headlines, with many warning of the dangers of a sedentary lifestyle. While it may not be as harmful as smoking, sitting for long periods can still have negative impacts on both our bodies and minds. The solution, however, can be as simple as taking a walk. Walking has been shown to not only improve physical health but also mental well-being.
But how much walking do we really need to do to reap these benefits? Is it sufficient to take short walks throughout the day, or should we aim for longer, more sustained periods of walking? These were questions that crossed my mind when I decided to invest in a treadmill to combat the hours I spend sitting in front of a computer.
In my research, I came across a recent study published in the Annals of Internal Medicine that shed light on this topic. The study looked at the walking habits of 33,560 individuals, with an average age of 62, who were classified as “suboptimally active” adults, averaging fewer than 8,000 steps a day. The participants were divided into groups based on the duration of their walks – some walked for less than five minutes, some for less than 10 minutes, and others for 15 minutes or more.
The researchers found that those who walked for longer periods, specifically over 15 minutes, were significantly less likely to develop cardiovascular disease (CVD) and had a lower risk of mortality from other causes compared to those who walked for shorter durations. The study concluded that “suboptimally active adults who accumulated most of their daily steps in longer bouts had lower mortality and CVD risk than those who accumulated most daily steps in shorter bouts.”
While this study was observational and does not prove causation, the results are still compelling. It highlights the importance of incorporating longer bouts of walking into our daily routine for improved health outcomes. This is particularly encouraging for those, like myself, who have recently invested in a treadmill.
The key takeaway from this study is that walking, especially for extended periods, is a powerful form of medicine. While gym memberships may see a surge at the beginning of the new year, walking is a readily accessible form of exercise that we can all start incorporating into our lives immediately. By taking advantage of this underrated activity, we can take significant steps towards better health right now.
