New Research Challenges 10,000 Steps Goal, Offers Option for Busy individuals
Recent findings suggest the widely promoted 10,000 steps daily goal isn’t universally necessary for reaping notable health benefits. Medical experts now emphasize that improvements in health begin with far fewer steps, and that time-efficient alternatives like High-Intensity Interval Training (HIIT) and brisk walking can be equally effective.
A 30-minute HIIT session, incorporating periods of lower intensity, can burn the same number of calories as a 1.5-hour walk. This makes it a suitable option for individuals with limited time.
Benefits from walking start well before reaching 10,000 steps, according to Dr.Sudhir Kumar, a neurologist at christian Medical College, Vellore, referencing a UK Biobank study.The study demonstrated that each additional 1,000 steps per day reduces the risks of heart disease and stroke. Even 2,500 to 4,000 steps daily can lower mortality and cardiovascular complications compared to a sedentary lifestyle.
Dr. Kumar advises gradually increasing step counts and maintaining a brisk pace to maximize cardiovascular benefits, especially for beginners. Short bursts of brisk walking, even for 30 minutes, can protect heart health, especially for those with high blood pressure.The Mayo Clinic highlights the importance of proper walking technique, including good posture, relaxed shoulders, an engaged core, and smooth heel-to-toe movement. Alternating brisk and leisurely walking mimics interval training. Planning safe routes, wearing supportive footwear, dressing for the weather, and incorporating warm-up and cool-down periods are also crucial for a enduring routine.