We all know there is a strong link between being sedentary and the increased risk of cardiovascular diseases, weight gain, posture-related pain etc.We’ve all heard the ‘YoU nEeD To WaLk 10000 steps PEr dAy.
But after the stresses of the office and just wanting to wind down and switch off when we get home. We instead have the feeling of guilt or that were letting ourselves down looming over our heads wondering where we can find the time or energy to Walk 10,000 Steps in a week let alone a day…
Well, There is Good News.
The more steps you Walk there is reduced chance of all-cause mortality we know this but you don’t have to go from 0-10,000 steps to reduce your chance of dying a horrible death.
A 1000- Step increase can reduce chances of all-cause mortality by 15% whereas a 500-step increment can reduce chances of cardiovascular mortality by 7%
This is great news if you’re stuck in an office or work from home, you don’t need to stress about moving around as much trying to fit in those 10,000 steps. A walk to the shop, parking further away from the office or a few more trips to the water cooler can help increase the longevity of your life.
However, The benefits of walking don’t end there. Walking has been shown to help reduce pain.
For example, A randomized controlled trial found that a personalized walking and education program significantly reduced the recurrence of lower back pain in adults with a history of the condition.
Another study published in the Journal of Rheumatology found that walking can improve pain, stiffness, and physical function in people with osteoarthritis.
Headaches? Just walk it off. The Journal of Headache and Pain found that regular walking may be associated with a reduced frequency and severity of tension-type headaches.
Walking and Mental Health –
A study took 30 community-dwelling moderately depressed men and women were randomly assigned to an exercise intervention group, a social support group, or a wait-list control group. ‘The exercise intervention consisted of walking 20 to 40 minutes 3 times per week for 6 weeks. The authors reported that the exercise program alleviated overall symptoms of depression and was more effective than the other 2 groups in reducing somatic symptoms of depression.’
To conclude an increase of just 500 steps per day can reduce cardiovascular-related deaths by 7% and 1000 steps can reduce all-cause mortality by 15%. Regular walking can help manage and prevent chronic pain from coming back and also help with mental illness.
Walking is a free and easy way to exercise and small increases can improve the quality of life.
References
Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111. doi:10.4088/pcc.v06n0301
https://link.springer.com/article/10.1007/s10067-022-06477-5#:~:text=Walking%20improved%20knee%20pain%2C%20function,of%20previous%20RCTs%20%5B37%5D.
https://pubmed.ncbi.nlm.nih.gov/38908392/#:~:text=The%20intervention%20was%20effective%20in,p%3D0·0002).
https://academic.oup.com/eurjpc/article/30/18/1975/7226309?login=false