5,000 steps a day… Stay healthy and strong

It has long been said that walking 10,000
steps a day is a magical number for staying fit and healthy, but new research
suggests that walking fewer than 5,000 steps daily can also be beneficial for
health. Analysis from over 226,000 people worldwide has revealed that 4,000
steps can significantly reduce the risk of premature death for any reason,
while just 2,300 steps are enough to benefit heart and blood vessels.

Researchers have stated that the
more you walk, the healthier you are likely to be, as every additional thousand
steps beyond 4,000 can reduce the risk of early death by up to 15%. Teams from
the University of Lodz in Poland and the Johns Hopkins University School of
Medicine in the USA have found in their research that the benefits of walking
apply to all genders and ages, regardless of where they live. However, the
greatest benefits have been observed in people under 60 years of age.

Professor Maciej Banach, associated
with the University of Lodz, says that increasing the number of modern
medications is not the only solution to health problems. According to him, ‘We
should always emphasize that lifestyle changes, including diet and exercise,
which were an important hero of our study, can be effective in reducing the
risk of heart disease and prolonging life.’ According to the World Health
Organization’s statistics, insufficient physical activity is responsible for
3.2 million deaths annually worldwide, making it the fourth largest cause of
non-communicable deaths.

It can slow down our metabolism and affect
muscle development and strength, which can cause pain. Prolonged sitting can
also contribute to various back problems; we have learned in the case of office
workers that their back is constantly in a stressed compressed position that
can later cause many problems in life. Standing, buying, washing the rug, walking,
all these little things make us more active and help us burn calories more
efficiently, although adding 40 steps to our lives can be difficult. However,
when it comes to health, its benefits are numerous.

• Walking can lower your blood pressure.
• It can strengthen your muscles to protect your bones.
• It can increase the level of endorphins.
• It can help maintain a healthy weight with healthy
  eating. In addition, it is essential to improve brain health and stay away
  from screens and other exposures. Forty steps are suitable for everyone
  because they have less impact on joints and muscles and are easier.
• Instead of going by motorcycle or car, walk wherever
  possible.
• If you work at a desk, arrange time for lifting and
  walking hour by hour.
• If you are a pregnant woman, walking is the best form
  of exercise. Create a schedule of daily 30-minute walks, start small with
  a 20-minute walk in the park, and finally, a 30-minute wake-up schedule
  can be easily maintained.