For many years the goal of taking 10,000 steps per day has been the universal health mantrarepeating itself in medical consultations or being predefined in smart watches that monitor physical activity. But this mantra is evolving thanks to the latest evidence we know, since it is not just about how many steps you take, but how they occur.
A sweet spot. For this science has identified the ideal when doing physical activity: 30 minutes of brisk walking (walk at a brisk pace) at a constant speed of 5 km/h. This habit is not only more efficient than taking random walks, but Delivers metabolic benefits previously only attributed to high-intensity gym workouts.
An important threshold. The fact of having to exceed a speed of 5 km/h It is crucial when walking with the purpose of improving cardiovascular health. And for a walk to be considered “moderate intensity exercise”, it is not enough to move.
Science in this case considers that there is a critical threshold that we must keep in mind when recommending doing the exercise: 100 steps per minute. That is what translates into this approximate speed of 5 km/h. And it is not something random, since it has been seen that at this speed there is a significant reduction in the glycosylated hemoglobin (HbA1c) related to diabetes and systolic blood pressure (known as ‘high’).
The secret is continuity. One of the most powerful findings from the studies It is precisely in the amount of time we invest in sport. And there is a big difference between continuous 30-minute sessions, in which we only walk, versus accumulated sessions, where we walk for five minutes and then stop continuing.
In this case, the continuous 30-minute session is what has been found to be best for reducing insulin sensitivity, improving resistance, hip circumference, and also exercise adherence. And although it is good to move 5 minutes every hour to avoid a sedentary lifestyle, the reality is that it is best to dedicate only half an hour a day continuously.
A shield against aging. For the middle-aged population, walking is literally life insurance. Different studies suggest that walking at 5 km/h for 30 minutes a day, for five days a week, helps reduce the risk of stroke (due to lowering blood pressure).
But in addition to this, it also combats anxiety and stress, which is undoubtedly one of the big problems we have in today’s society with the stress hormone triggered and doing a lot of damage to our body. With all this, the increase in life expectancy is quite substantial compared to more sedentary people.
Without forgetting strength exercises. Although walking is essential, we must not forget our muscles either. It is very important when you reach middle age do not neglect the development and maintenance of muscle, since there are many studies that suggest that it delays biological aging and even offers cognitive benefits such as protection against neurodegenerative diseases.
In this way, in order to reach old age in optimal conditions, we must not forget to be mobile to reduce metabolic syndrome, but also to be attentive to our muscles.
Images | Martin Dalsgaard
In Xataka | The 11 best apps for exercising at home
GIPHY App Key not set. Please check settings