Daily Steps for Lowering Cardiovascular Risk

Walking is a highly beneficial cardio workout and a simple way to prevent cardiovascular disease. It offers various health advantages, including bone strengthening, balance improvement, and management of chronic conditions like hypertension, high cholesterol, and diabetes. The question arises: How many steps should individuals walk each day? Is it 10,000 steps or 8,000 steps?

Dr. Kaushal Chhatrapati, an Interventional Cardiologist, suggests that walking 10,000 steps daily may seem daunting for someone who hasn’t exercised before. Starting with 8,000 daily steps twice a week can be a more achievable goal, and progress can be made from there. The idea of walking 10,000 steps originated as a marketing strategy by a Japanese corporation, according to Dr. Chhatrapati.

Walking is a safe exercise suitable for almost everyone, regardless of fitness level. Its benefits are evident, and any exercise that is low-risk and free can be helpful. However, for many individuals who are out of shape or unaccustomed to exercise, achieving the initially proposed target of 10,000 steps can be challenging. Recent studies are exploring whether lower step counts can still provide cardiovascular benefits.

A study conducted by the University of California (USA) and the University of Kyoto (Japan) examined whether walking fewer than 10,000 steps per day also yields cardiovascular advantages. The results showed that patients who walked 8,000 steps for one or two days a week had a 15% lower cardiovascular mortality, while those who walked 8,000 steps for three or more days experienced a 16.5% lower cardiovascular mortality. The mortality rate continued to decrease with an increase in the number of “active” days.

These findings have significant implications for patient treatment, emphasizing that “something is better than nothing.” Starting with 8,000 steps twice a week can be a less daunting and more attainable goal, which can be gradually increased over time. Dr. Chhatrapati provides tips on how to incorporate the required 8,000 steps into a busy schedule.

Let’s pledge to walk away from health risks and embrace a healthy and fulfilling life by making walking a part of our routine.
Re-reported from the article originally published in The HealthSite.