Walking offers many benefits, but the exact number of steps is still debated. New research suggests a specific number of steps that can help lower blood pressure and prevent diabetes.
Walking offers numerous health benefits, particularly in preventing chronic diseases, but the optimal walking duration remains a subject of debate. A new study recently published in the scientific journal Nature Communications has identified the precise number of steps that can help combat high blood pressure, diabetes, fatty liver disease, and obesity.
Sitting for long periods increases the risk of a range of chronic diseases.
While a sedentary lifestyle increases mortality rates and chronic diseases, scientists at Vanderbilt University Medical Center (USA) found that prolonged sitting increases the risk of numerous health problems, from diabetes, high blood pressure, coronary artery disease, and heart failure, to chronic kidney disease, fatty liver disease, chronic obstructive pulmonary disease, depression, sleep apnea, and atrial fibrillation.
Walking offers numerous health benefits, particularly in preventing chronic diseases.
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The study tracked over 15,000 people using pedometers.
To determine the minimum number of steps needed each day to minimize these risks, the authors examined 15,327 participants wearing pedometers, particularly those who sit for long periods, such as office workers, who sit for 8-14 hours each day.
How many steps can you take each day to effectively prevent illness?
The results showed that attempting to walk between 1,700 and 5,500 steps per day can prevent many chronic diseases.
Specifically:
- Walking just 1,700 steps can prevent fatty liver disease and obesity.
- 2,200 steps can help reduce the risk of high blood pressure and sleep apnea.
- 5,300 steps can help prevent diabetes.
- 5,500 steps can help reduce the risk of chronic obstructive pulmonary disease (COPD), according to the medical news website Medical Express .
Just a few thousand steps a day can make a big difference.
Researchers explain that instead of just recommending general walking, this study has indicated a specific number of steps you should take to prevent disease. This is indeed good news for those who have to sit a lot for work; simply trying to walk a specific number of extra steps each day can counteract the harmful effects of prolonged sitting.
At a minimum, just 1,700 steps (equivalent to about 15-20 minutes of walking) can help you start protecting your body from obesity and other dangerous diseases.