What did the new study published recently state?

An analysis of data from 196 peer-reviewed articles involving more than 30 million participants around the globe was reviewed. The researchers examined the association between physical activity and various health outcomes. 23% reduced rate of premature death was reported in individuals who walked briskly for just 11 minutes daily. This data was reviewed at Cambridge University.

How walking helps your health?

Walking at a brisk pace is an aerobic exercise. When you do these exercises regularly over time, you can see many health benefits. According to the American Diabetes Association, blood glucose levels improve, insulin sensitivity g ES up, heart health improves, and metabolism increase• ES. Overall the balance improves, weight loss becomes easier, blood pressure control improves, bad cholesterol decreases and good cholesterol improves. In fact, you feel more focused and alert and your memory improves.

How many steps per minute are most helpful?

Two recent studies published in the Journal of the American Medical Association investigated the connection between daily step count, intensity of steps, and increased health benefits.

After reviewing the data?

Years the health benefits were more in those who walked briskly. Individuals who walked about 80 steps per minute had a significant reduction in their risk of cardiovascular dis-ease, cancer, and premature death. Ultimately, take 80 to 110 steps per minute.

Ultimately, how many steps a day should we aim for?

Current research shows that for every 2000 steps, the risk of heart disease, cancer, and premature death decreases by 10 %. Additionally, a little under 10,000 steps can reduce risk A new study in the British Journal of Sports Medicine found that walking briskly for just 11 minutes every day can prevent one in ten premature deaths. This amount of physical activity can lower the incidence of heart disease, stroke, and cancer. Of dementia by 50%. There was also a 25% lower risk for those who walked about 3800 steps daily.

What are the mental benefits of walking?

Walking makes you feel happy and relaxed. This is because it leads to an increased level of happy hormones known as endorphins in your blood. It leads to improved sleep, better en-
endurance, improvement in mood, stress relief, increased stamina and energy. It reduces tiredness and increases mental alertness. It also promotes weight loss and improves cardiovascular health.

How to make a start?

Start slowly, say about 10 minutes per day at a slow pace. After a regular schedule for at least 2 weeks, gradually increase the pace of walking and the time spent on walking. Make sure that you have properly fitting shoes with socks, particularly if you are diabetic. You may take different routes every day to make it more enjoyable. Walking regularly with your friends can surely be more relaxed and enjoyable.

Is it necessary to have a medical checkup before you start your walking program ?

It certainly gives you confidence if you are told that your blood pressure, blood glucose, and cardiovascular condition permit walking briskly. If you are above 40 years and have a previous cardiovascular ailment or have diabetes or hypertension, then please get assessed by your family doctor. It is never too late to start walking. But if you have been inactive for a while, start slowly and walk just for a few minutes the first time. The more you walk, the easier it will get, and you would be able to add intensity by increasing your time, pace, or distance.

Categories : Health

Dr Jay Deshmukh is Chief Physician and Director, Sunflower Hospital, Nagpur Honorary Physician to Honorable Governor of Maharashtra and PondicherryCentral. Dr Jay Deshmukh is an M.B.B.S., M.C.P.S., F.C.P.S., M.N.A.M.S., MD From Internal Medicine – Bombay and New Delhi.

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