Walk 6,000 Steps Every Day, and Long-Term Walking Can Prevent These Diseases

Dec 29, 2024 | 0 comments posted by Nature Target

Cervical Spondylosis: Most modern people suffer from cervical spine issues, and in more severe cases, symptoms like dizziness and nausea can occur. For those who sit for long periods, it’s essential to walk regularly. Walking helps you lift your head, stretch your chest and back, and relieve pressure from your neck, shoulders, waist, and spine.
Diabetes: For people with high blood sugar, in addition to controlling blood sugar with medication, walking can help burn calories, assisting in lowering blood sugar levels.
Cardiovascular Diseases: Walking strengthens the cardiovascular system, making blood vessels more elastic, thereby reducing the likelihood of cardiovascular diseases. However, it’s important to note that walking should be done in moderation. Generally, walking 6,000 to 10,000 steps per day is ideal. Excessive walking can damage your knees and harm your health.
Osteoporosis: As people age, calcium is gradually lost from the body. Daily walking helps improve bone density, slows down calcium loss, and helps prevent osteoporosis. Additionally, walking strengthens muscles, which better stabilize the skeleton, protect the joints, and prevent bone injuries.

The Right Way to Walk

Preparation: Warm-up

Before you start walking, it’s best to engage in some light body movements, such as stretching your arms and legs. Lastly, don’t forget to bring a bottle of water and take small, frequent sips to stay hydrated, reducing bodily strain during exercise.

Location: Soil or Grass

Not all surfaces are suitable for walking. The ideal locations are tracks made of synthetic rubber, such as those found on sports fields. Avoid walking on hard surfaces like cement or asphalt, as these can cause harm. While it may be difficult to always find a perfect path, try to walk on dirt roads rather than paved roads whenever possible. Hard surfaces exert a counterforce that can cause injuries.

For example, long-distance runners often suffer from shin splints due to running on hard surfaces. Similarly, walking on hard ground can lead to similar injuries. It’s fine to walk on pedestrian paths but try to avoid areas with heavy vehicle emissions.

Footwear: Lightweight Sports Shoes

Choose a good pair of walking shoes—not necessarily expensive brands, but comfortable ones. Proper walking shoes should fit well (not too tight or too loose), have a large contact area with the ground, be lightweight (with breathable and soft materials to make walking easier), provide shock absorption (since the impact on your feet while walking is 1.2 to 1.5 times your body weight), and be slip-resistant and stable.

Speed: Varies from Person to Person

Walking speed can be categorized into slow (about 70–90 steps per minute), moderate (90–120 steps per minute), fast (120–140 steps per minute), and brisk walking (above 140 steps per minute).

Low intensity means light sweating and slight shortness of breath, but you can still talk.

Moderate intensity means sweat on your underwear, some difficulty breathing, and speaking in full sentences may be harder.

High intensity means heavy sweating and difficulty talking.

It’s recommended that older adults engage in 45–60 minutes of brisk walking three times a week, alternating between moderate and slow walking.

Time: Varies from Person to Person

Since the occurrence of cardiovascular events (such as heart attacks and angina) is higher in the morning, it’s better for people with chronic conditions to avoid exercising in the early morning.

For these individuals, the ideal time for exercise is around 4–5 p.m., between meals. However, for healthy adults, as long as they can find time in their daily schedule to exercise, any time of day is beneficial.

FAQs About Walking

How Much Walking to Lose Weight?

To lose weight through walking, it is recommended to engage in at least 30 minutes of brisk walking, five days a week, which amounts to 150 minutes of moderate-intensity activity per week. This level of activity helps maintain overall health and can support gradual weight loss when combined with a balanced diet. However, for more significant weight loss, you may need to increase your walking duration or intensity, aiming for 250 minutes or more of walking per week. This can be achieved by walking for longer periods, increasing your pace, or incorporating more challenging terrain to boost calorie burn.

Does Walking help Digestion?

Yes, walking after a meal can aid digestion by stimulating the stomach and intestines, which helps food move more efficiently through the digestive system. This gentle activity encourages the natural contractions of the gastrointestinal tract, known as peristalsis, reducing the likelihood of bloating or discomfort. For individuals with conditions like irritable bowel syndrome (IBS), a post-meal walk may offer relief from symptoms by promoting smoother digestion and alleviating gas buildup.

Does Walking Lower High Blood Pressure?

Yes, walking can lower high blood pressure. As an aerobic exercise, walking strengthens the heart and improves the flexibility of blood vessels. This allows the heart to pump blood more efficiently, reducing the pressure on the arteries and lowering blood pressure. To achieve this, you can aim for walking 150 minutes per week or 30 minutes a day for five days, maintaining a brisk pace of three to four miles per hour. Alternatively, walking 13,510 steps daily for 12 weeks has also been shown to significantly reduce blood pressure levels.

Is Walking Better than Running?

Walking and running are both excellent forms of cardiovascular exercise, and neither is inherently “better” than the other—it ultimately depends on your fitness and health goals. If your priority is to burn more calories or lose weight quickly, running is generally the more effective option due to its higher intensity and calorie-burning potential. However, walking is a low-impact alternative that can be easier on the joints and is still highly beneficial for improving overall health, making it a great choice for those who prefer a gentler form of exercise or are just starting their fitness journey.

Is Walking Good for Lower Back Pain?

Yes, walking is considered a beneficial exercise for relieving lower back pain because it helps strengthen the core muscles that support the spine, which can reduce pain and enhance overall mobility. This low-impact activity promotes blood flow to the lower back, aiding in healing and reducing stiffness, while also improving posture and flexibility. Additionally, walking is a safe and accessible method for managing chronic lower back pain, making it an effective option for long-term pain relief and prevention.