Health and beauty

 2000 steps a day isn't enough.. Here's how to get the right amount of walking exercise

Introduction: For many individuals, the idea of achieving optimal health and fitness through simple, everyday activities like walking is appealing. However, recent studies suggest that the commonly recommended goal of 2000 steps a day may not be sufficient to reap the full benefits of walking exercise. In this article, we will explore why 2000 steps a day may fall short and provide practical tips on how to incorporate the right amount of walking exercise into your daily routine for improved health and well-being.

Mary Kanagy McAleese, a professor of paediatrics at the University of Maryland, told Time magazine that the requirement to walk 10,000 steps a day is "not based on science", explaining that "a more important measure than the number of steps is the time spent walking and what is achieved at a deliberate pace to achieve moderate-intensity exercise beyond what we do during a normal walk".

Regular walking is not enough:

Experts stress that regular walking and focusing on step count is not enough to counteract the health risks of sitting, and that you need to challenge yourself to walk faster and higher "to ensure you improve your health even more".

Walking is not just a way to get from one place to another, but is key to counteracting the risks of a sedentary lifestyle by "improving oxygen delivery to the body's organs and reducing the risk of heart disease, stroke, obesity, diabetes, high cholesterol and high blood pressure," says Dr McAleese.

It is also a bodyweight exercise, "in which the quadriceps, hamstrings, abdominals, biceps and shoulders use oxygen while walking to move the whole body, keeping the heart rate elevated for longer," says exercise physiologist Dr Ali Paul, who advises: "If you are used to regular walking, it is best to increase its effectiveness by increasing the speed, walking on a slope or uneven terrain, or carrying some weights.

Steps to make walking a beneficial exercise. 

Here are some steps to maximise the daily benefits of walking as a moderate-intensity exercise:

_Start walking right away:

The World Health Organization recommends 150 to 300 minutes a week of moderate-intensity exercise, such as brisk walking, cycling or swimming. "The first step is to start right away, even with 2,000 steps, and then gradually increase the number and pace as appropriate for your health and age," says Amanda Paluch, professor of kinesiology at the University of Massachusetts.

Walk at a faster pace

US guidelines define brisk walking as "walking one mile (1.6 kilometres) in 15 to 24 minutes". An analysis published in the British Journal of Sports Medicine found that just 11 minutes of brisk walking a day was enough to reduce the risk of diseases such as heart disease, stroke and some cancers. Keith Barr, a professor of exercise physiology at the University of California, recommends focusing on speed rather than just adding more steps, as brisk walking causes your muscles to contract and pump blood from your legs to your heart, making them stronger and more efficient over time.

A study published in 2022 showed that increasing the intensity of walking "is associated with strengthening the heart and reducing rates of sleep apnoea, acid reflux, diabetes and high blood pressure".

Walking in nature:

Dr Keith Barr recommends walking outdoors, both to add to the mental health benefits of spending time in nature, and because a natural environment may contain sand or gravel, stones or hills, allowing more energy to be used than walking on smooth surfaces.

Add some resistance:

Ken Nosaka, Professor of Exercise and Sport Science at Australia's Edith Cowan Univer

sity, says: "Because normal walking alone may not be enough to strengthen muscles, it's important to add some effort to walking, such as going up, down and over obstacles. Research suggests "the importance of incorporating things like stairs or ramps into walking to improve lower limb muscle strength and balance function".

Carry a weight in your hands or on your back:

Dr Sadia Khan, a cardiologist at Northwestern University, recommends trying to carry an appropriate weight in your hands or backpack "to help build strength, increase your heart rate and promote greater walking intensity", as long as it doesn't alter your gait or expose you to injury.

Include longer walking intervals than jogging:

A study published in 2014 found that "5 minutes of running provides the same benefits as 15 minutes of walking". "Your long-term health will benefit more from running," says Dr Khan, who recommends starting by walking faster, then running for 30 seconds or a minute, then gradually and slowly increasing your running intervals.

Make sure you measure your intensity:

"The best way to know if you're in the right intensity range is to do a treadmill test," says Dr McAleese. "As long as you can talk and carry on a conversation, the intensity of your walking is normal, but if you try to sing and feel out of breath, you're doing moderate-intensity aerobic exercise." Dr McAleese says you can check your intensity. According to Dr Paul, the level of intensity can be checked by your heart rate, by calculating your maximum heart rate by subtracting your age from the number 220.

According to the American Heart Association, your heart rate during moderate-intensity exercise - such as brisk walking - should be around 50 to 70 percent of your maximum heart rate.

Conclusion:

In conclusion, although 2000 steps a day is a commendable start to incorporating more physical activity into your routine, it may not be enough to achieve optimal health and fitness benefits. By gradually increasing your step count, including brisk walking sessions and incorporating other forms of physical activity into your routine, you can ensure that you are getting the right amount of walking to support your health goals. Remember to listen to your body, set realistic goals and make walking an enjoyable and sustainable part of your daily routine. With consistency and commitment, you can harness the power of walking to improve your physical fitness, boost your mood and support your overall health and well-being.