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Walking is one of the most accessible and effective forms of exercise we can incorporate into our daily routine. Experts agree that taking between 4,000 and 10,000 steps a day is essential to maintaining a healthy life. The World Health Organization (WHO) sets an ideal goal of walking 10,000 steps a day at a moderate pace, which translates to approximately 5 to 6 kilometers depending on the size of the step. However, some medical studies suggest that even reaching 4,000 steps can be beneficial, and it is recommended to strive for 7,000 steps if possible.
A study conducted by the University of Sydney revealed that any amount of daily steps above 2,200 is associated with lower mortality and a reduced risk of cardiovascular disease. This means that even small amounts of physical activity can have a positive impact on our overall health.
Benefits of walking
The benefits of walking are numerous and go beyond simply counting steps. Each additional step toward the daily goal reduces the risk of death and cardiovascular disease. For people who lead a very sedentary lifestyle, it has been found that starting to walk around 4,100 steps a day can decrease their risk of death by 20%. This finding underscores the importance of incorporating physical activity into our daily lives.
In addition, walking not only improves physical health; it also has positive effects on mental health. Regular physical activity is associated with reduced stress, anxiety and depressive symptoms. Walking outdoors can offer additional benefits by allowing us to enjoy the natural surroundings and improve our mood.
Other aspects to consider
Although reaching 20,000 steps a day is still beneficial to health, the greatest benefits are obtained by walking between 10,000 and 15,000 steps. However, spending more than two hours a day walking requires great dedication and can be exhausting for some people. It is important to find a balance that works for each individual and consider factors such as available time and current fitness level.
Incorporating short walks during the day--such as opting for the stairs instead of the elevator or taking a walk during lunch--can help achieve these goals without the need for long, intense sessions. In short, walking is a simple yet powerful way to improve our overall health and quality of life.