Many studies have already confirmed that walking 10,000 steps a day for health benefits is not necessary at all. In fact, after 8,000 steps, the benefits of walking generally decrease.
However, recently researchers have posed a new question: does every step have the same value, or can faster walking — more than 100 steps per minute, or about 5-6 kilometers per hour — bring more health benefits?
As the Independent reports, there is increasing evidence that pace is indeed important for heart health and aging. Studies confirm that simply converting a 14-minute daily walk into a seven-minute brisk walk is associated with a 14% reduction in the risk of cardiovascular diseases.
An analysis of data from over 450,000 adult residents of the UK showed that by middle age, brisk walking throughout life reduces biological age by up to 16 years compared to slow walking throughout life.
Subsequent research showed that it is never too late to start incorporating brisk walking. In a model study, an inactive 60-year-old man or woman could increase their lifespan by about a year just by adding a ten-minute brisk walk to their daily routine.
It was also shown that walking speed has a stronger impact on the risk of death from cardiovascular diseases than blood pressure and cholesterol levels, as well as many other lifestyle factors, including diet, obesity levels, and overall physical activity.
There Are Nuances
However, brisk walking may not provide additional benefits for all outcomes or in all situations. Recent research showed that while overall walking is associated with a reduced incidence of 13 different types of cancer, brisk walking offers no additional benefits. It was also shown that breaking up prolonged sitting with light walking has a significant impact on metabolism.
At the same time, walking has many benefits beyond physical health. According to studies, it can enhance brain activity, doubling the number of creative ideas. Indeed, the brain systems responsible for memory and imagination are the same ones activated by whole-body movement.
