A recent review of 17 studies found that even 4,000 steps a day can reduce the risk of early death, but the benefits increase with 7,000 steps a day, according to an analysis published in the European Journal of Preventive Cardiology.
These findings are part of a growing body of research that challenges the idea that people need to reach the 10,000 steps a day benchmark to improve their health.
Walking doesn't have to be intense, and you don't have to take in all your steps at once to get the benefits. Watkins suggests taking small walks throughout the day as a way to get more steps in. For those who work from home, walking around the block between meetings is another way to incorporate physical activity into your daily routine.
Beginners should start with short walks of five to 10 minutes, then gradually work their way up to longer walks, and Watkins says it's important to get into the habit of walking, even if it's just one block back from your house.
“Once you get into the habit of walking, the amount of effort you put in usually increases naturally,” says Watkins, who practices at Village Medical's Decatur and Lithonia offices.
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Credit: [email protected]
If you're going to walk after a meal, it's best to do it within 60 to 90 minutes, says Watkins.
People who walk during that time not only experience less abrupt changes in their blood sugar levels than people who sit down after eating, but also more gradually. This is important because rapid rises and falls in blood sugar levels over time can increase your risk of developing heart disease and type 2 diabetes.
Every morning at Mason Mill Park in the Decatur area, Carolyn Hartfield leads a walking group of about 10 people along a lush creek valley with a wooden boardwalk. An outdoors enthusiast, Hartfield is a volunteer leader for “Just Walk!”, part of the “Walk with a Doc” free walking program.
Hartfield, 73, has been walking regularly for decades, typically taking 11,000 to 13,000 steps a day. She prefers walking in the mornings, which she says are key to her overall health. She also says walking improves the quality of her sleep and is “very calming.”
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Credit: [email protected]
Donna Whitfield, 77, straps on a backpack filled with bottled water and binoculars and enjoys a weekly group walk along Peachtree Creek Pass Trail, a lush path filled with wildlife and beautiful treetop views. On a recent walk, she spotted a family of yellow-eared night herons perched in a tree. She aims to walk three miles each day, splitting her steps between a morning walk and an after-dinner stroll.
A long-time walker, Whitfield believes daily walks are the key to living an active and healthy life.
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Credit: [email protected]
Fellow Stone Mountain walker Alexis Perry has been committed to walking for the past few years. Now 78, Perry has been diagnosed with prediabetes, and blood tests have shown that her blood sugar levels are outside the healthy range. But walking, especially after dinner, helps lower her blood sugar and keep it more stable, she says.
She knows this is true because she sometimes checks her blood sugar after walking, and she aims to walk 3,000 to 6,000 steps each day, splitting her walks between morning and evening.
“I know walking helps me,” she says, “and I also like being outside, walking with other walkers and exploring new places to walk.”
She said walking a lot in warmer months tends to help her control her blood sugar better, but this year she hopes to continue the habit into the colder months.
On the other side of metro Atlanta, in Cobb County, Sam Baskin Jr., 72, takes a nearly hour-long walk every day after dinner, walking down busy corridors and sometimes listening to gospel music. He says the walks always make him feel better in more ways than one.
“Walking has benefits that sitting on the couch just doesn't provide,” he says, “and when you're walking outside, God bless you with fresh air in your face, it tends to relax your mind, body, and soul.”
4 tips for walking to improve your health
Set yourself up for success. Start with an easy goal, like “walk 5 or 10 minutes during your lunch break.” Once 5 or 10 minutes of walking becomes a habit, set a new goal, like “walk 20 minutes after work.” Make walking fun. If you don't like walking alone, ask a friend or neighbor to walk with you. If walking in a group makes you feel better, join a health club or walking group. Try listening to music or a podcast while you walk. Vary your routine. If you're walking outdoors, plan a few different routes to add variety. Once you're comfortable walking, try a route with hills or stairs. Or walk fast for a few minutes, then walk slowly for a few minutes, and repeat the cycle. Don't worry about the days you miss out. If you find yourself skipping your daily walk, don't give up. Remind yourself that incorporating physical activity into your daily routine makes you feel good, and then get back on track.
Source: Mayo Clinic
