!function(n){if(!window.cnx){window.cnx={},window.cnx.cmd=[];var t=n.createElement('iframe');t.display='none',t.onload=function(){var n=t.contentWindow.document,c=n.createElement('script');c.src='//cd.connatix.com/connatix.player.js',c.setAttribute('async','1'),c.setAttribute('type','text/javascript'),n.body.appendChild(c)},n.head.appendChild(t)}}(document);(new Image()).src = 'https://capi.connatix.com/tr/si?token=5a777b9b-81fe-41a6-8302-59e9953ee8a2';cnx.cmd.push(function(){cnx({"playerId":"5a777b9b-81fe-41a6-8302-59e9953ee8a2","mediaId":"3f7e7260-2646-4bef-a49a-ed14db12500f"}).render("6aa14017e4b030763605b023");}); Forget getting your 10,000 steps in – a new study suggests it’s not always the number of steps you’re getting that matters. In fact, picking up the pace at which you walk could do wonders for your longevity. New research, published online in the British Journal of Sports Medicine, suggested even taking fewer steps at a faster pace may substantially lower a person’s risk of an early death. Experts analysed data from 103,684 middle-aged participants in the UK Biobank, who wore an activity tracker for seven consecutive days between 2013 and 2015 to monitor the number and intensity of daily steps taken. Step count was divided into four categories: 0-5,000 steps per day; 5,000-7,500 steps per day; 7,500-10,000 steps per day; and 10,000+ steps per day. The number of those dying from any cause or from cardiovascular disease was then tracked up to the end of November 2022. What did the study find? Different combinations of step count and stepping pace were associated with a lower risk of death. Researchers found the risk of early death was substantially lower among those achieving a higher stepping pace of at least 80 steps per minute, but fewer than 5,000 daily steps. This was on a par with the risk reduction observed among those clocking up 5,000-7,500 daily steps at a slower pace (60 steps per minute). For people who live sedentary lifestyles or who don’t have much time to move each day, the research suggests “that higher intensity at lower volume can provide health benefits comparable to that of lower intensity but higher volume”. The study found achieving 7,500-10,000 daily steps was still associated with the lowest risk of an early death, irrespective of the pace. But maintaining a brisker pace for at least 30 minutes every day was also associated with a lower risk of death from any cause, irrespective of the step count. The findings may be relevant for those who either don’t have the time to get in lots of steps, or whose physical incapacity or environmental restraints make it difficult for them to do so, research said. How to boost your step count Previous research published in The Lancet Public Health found that reaching 7,000 steps per day is associated with a 47% lower risk of death from any cause and a 25% lower risk of developing cardiovascular disease, compared to reaching just 2,000 steps a day. Dr Asiya Maula, private GP at The Health Suite, said if your step count is looking a little low, you could add 500 to 1,000 steps by taking a short walk after lunch, getting off public transport one stop earlier or walking during a phone call. As per the first study’s findings, you could also pick up the pace. She said: “Break the total into manageable sections. Three ten-minute walks may feel much easier than finding time for one long session, but they still interrupt prolonged sitting and contribute to the daily total. “Walking slightly faster for short stretches can also raise the intensity without requiring somebody to run or complete a formal workout.” Adults should still include muscle-strengthening activity and aim for the recommended weekly amount of moderate or vigorous exercise rather than relying exclusively on a step counter, the doctor added. “If 7,000 is currently unrealistic, begin lower and build gradually,” she ended. “The most valuable target is not the most impressive number on your screen. It is the one that encourages you to move more regularly without pain, exhaustion or guilt.” Related... 'Walking Football' Could Hold The Secret To Healthy Ageing Your Walking Speed After 80 Could Mean A 50% Lower Dementia Risk What You Need To Know About New Walking Trend That Anyone Can Try
Forget getting your 10,000 steps in – a new study suggests it’s not always the number of steps you’re getting that matters. In fact, picking up the pace at which you walk could do wonders for your longevity. New research, published online in the British Journal of Sports Medicine, suggested even taking fewer steps at a faster pace may substantially lower a person’s risk of an early death. Experts analysed data from 103,684 middle-aged participants in the UK Biobank, who wore an activity tracker for seven consecutive days between 2013 and 2015 to monitor the number and intensity of daily steps taken. Step count was divided into four categories: 0-5,000 steps per day; 5,000-7,500 steps per day; 7,500-10,000 steps per day; and 10,000+ steps per day. The number of those dying from any cause or from cardiovascular disease was then tracked up to the end of November 2022. What did the study find? Different combinations of step count and stepping pace were associated with a lower risk of death. Researchers found the risk of early death was substantially lower among those achieving a higher stepping pace of at least 80 steps per minute, but fewer than 5,000 daily steps. This was on a par with the risk reduction observed among those clocking up 5,000-7,500 daily steps at a slower pace (60 steps per minute). For people who live sedentary lifestyles or who don’t have much time to move each day, the research suggests “that higher intensity at lower volume can provide health benefits comparable to that of lower intensity but higher volume”. The study found achieving 7,500-10,000 daily steps was still associated with the lowest risk of an early death, irrespective of the pace. But maintaining a brisker pace for at least 30 minutes every day was also associated with a lower risk of death from any cause, irrespective of the step count. The findings may be relevant for those who either don’t have the time to get in lots of steps, or whose physical incapacity or environmental restraints make it difficult for them to do so, research said. How to boost your step count Previous research published in The Lancet Public Health found that reaching 7,000 steps per day is associated with a 47% lower risk of death from any cause and a 25% lower risk of developing cardiovascular disease, compared to reaching just 2,000 steps a day. Dr Asiya Maula, private GP at The Health Suite, said if your step count is looking a little low, you could add 500 to 1,000 steps by taking a short walk after lunch, getting off public transport one stop earlier or walking during a phone call. As per the first study’s findings, you could also pick up the pace. She said: “Break the total into manageable sections. Three ten-minute walks may feel much easier than finding time for one long session, but they still interrupt prolonged sitting and contribute to the daily total. “Walking slightly faster for short stretches can also raise the intensity without requiring somebody to run or complete a formal workout.” Adults should still include muscle-strengthening activity and aim for the recommended weekly amount of moderate or vigorous exercise rather than relying exclusively on a step counter, the doctor added. “If 7,000 is currently unrealistic, begin lower and build gradually,” she ended. “The most valuable target is not the most impressive number on your screen. It is the one that encourages you to move more regularly without pain, exhaustion or guilt.” Related... 'Walking Football' Could Hold The Secret To Healthy Ageing Your Walking Speed After 80 Could Mean A 50% Lower Dementia Risk What You Need To Know About New Walking Trend That Anyone Can Try
