Encouraging Update: Fewer Steps Can Still Boost Your Health
Recent studies have delivered a dose of encouraging news for those aiming to improve their health through walking: You don’t need to hit the 10,000-step mark daily to see benefits. The sweet spot for reaping the rewards of walking falls between 4,000 to 8,000 steps, and even walking a few times weekly can be beneficial.
This increase in daily activity levels is linked to significant health improvements, including lower dementia risk, decreased chances of death from heart disease, and a drop in overall mortality rates.
Before you eagerly embark on your walking routine, it’s essential to consider how you walk. Walking may seem straightforward as it’s an activity most have engaged in since infancy, but the way you walk, the shoes you choose, and even the paths you take can have profound impacts on your health outcomes.
Experts provide insights on optimizing your walking practices to maximize health benefits and minimize the risk of injury.
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Encouraging Update: Fewer Steps Can Still Boost Your Health
Recent studies have delivered a dose of encouraging news for those aiming to improve their health through walking: You don’t need to hit the 10,000-step mark daily to see benefits. The sweet spot for reaping the rewards of walking falls between 4,000 to 8,000 steps, and even walking a few times weekly can be beneficial.
This increase in daily activity levels is linked to significant health improvements, including lower dementia risk, decreased chances of death from heart disease, and a drop in overall mortality rates.
Before you eagerly embark on your walking routine, it’s essential to consider how you walk. Walking may seem straightforward as it’s an activity most have engaged in since infancy, but the way you walk, the shoes you choose, and even the paths you take can have profound impacts on your health outcomes.
Experts provide insights on optimizing your walking practices to maximize health benefits and minimize the risk of injury.
Embracing Correct Posture and Body Mechanics
Attention to posture is key in all physical activities, whether you’re seated, standing, or in motion. Proper posture isn’t about rigidity; it’s about upholding the spine’s natural curvature.
To maintain appropriate posture and body alignment during a walk, consider these pointers:
- Imagine being gently hoisted from the top of your head, creating a sense of elevation, advises Rusty Sarhan, a certified running coach.
- Position your head to avoid jutting forward to prevent neck and back strain, as explained by physical therapist Natalya Tronik, DPT.
- Gaze ahead naturally, keeping your eyes level with the horizon.
- Draw your shoulders downward, away from your ears, and allow your arms to swing naturally by your sides.
- Engage your core muscles, ensuring your pelvis remains un-tilted.
- Tronik advises aligning your rib cage over your pelvis and checking that your hips, knees, and ankles—and the line through to your second toe—are in straight alignment, reducing stress on your lower body.
- Adopting this aligned posture not only eases your walk and wards off injuries but also enhances breathing and movement efficiency, notes Sarhan.
Since self-assessment during walking is challenging, Tronik recommends capturing a mirror reflection or, even better, a video of yourself walking to self-evaluate and adjust as needed.
Footwork Fundamentals for Walking
Mastering the right stepping technique is pivotal for walking efficiency, says physical therapist Natalya Tronik. Initiating contact with the heel, transitioning to the ball of the foot, and concluding with the toes creates a rolling motion that optimally spreads the impact on the lower body.
A heavy, flat-footed landing sends shockwaves up the leg, potentially jeopardizing the well-being of knees, hips, and ankles, Tronik explains.
The frequency of your steps, or walking cadence, also plays a crucial role. Longer strides could strain joints, whereas smaller, quicker steps tend to be gentler on the body.
Notably, a brisk pace of about 100 steps per minute is recognized as moderate-intensity exercise, contributing to the advised 150 minutes of weekly exercise by the Centers for Disease Control and Prevention.
Footwear selection is more than a fashion choice; it’s a health decision. Running or walking shoes are preferable for their lightweight build, cushioned heels, and gait support, suggests Sarhan. However, he cautions against excessively supportive shoes that could encourage supination, where the weight shifts to the outside of the feet.
Mindful Walking: Safety and Pacing
Walking is lauded as a low-impact, calorie-burning activity that spares the joints, says fitness expert Sarhan. However, he and therapist Tronik note that there are considerations beyond posture and walking style to keep in mind.
Outdoor walking comes with its hazards, such as unexpected obstacles and poor lighting conditions. Staying vigilant and, when needed, enlisting a walking buddy can enhance safety. Moreover, outdoor strolls may offer cognitive benefits over indoor walking, research suggests.
For those who prefer treadmills, it’s crucial to use them correctly. Gripping the handles might seem safe, but it can actually impede your natural stride. Attaching the treadmill’s safety clip to your attire is a smarter choice, as it halts the machine if you slip, reducing the risk of injury.
Tronik emphasizes the importance of starting slow, especially for those who aren’t regularly active. Instead of setting ambitious distance goals, begin with manageable walks and pay attention to how your body responds.
Both experts agree: listening to your body is fundamental, even for low-impact exercises like walking.
Sources:
- Guide to Good Posture
- Perfecting your walking technique
- Walking Cadence to Exercise at Moderate Intensity for Adults: A Systematic Review
- Physical Activity for a Healthy Weight
- Exercising is good for the brain but exercising outside is potentially better
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