Walk fast to live longer: Scientists keep saying this, urging everyone to do it as much as possible to reduce cardiovascular risks. Accelerating the pace, therefore, could lengthen life, with risk reductions also for other causes of mortality.
Walking at an average pace is associated with a 20% risk reduction for all causes of mortality compared to walking at a slow pace, while walking at a brisk or brisk pace was associated with a 24% risk reduction. A similar result was found for the risk of cardiovascular disease mortality, with a 24% reduction in walking at an average pace and a 21% reduction in walking at a brisk or fast pace, compared to walking at a slow pace. (Walking like this could earn you 20 years of life)
The researchers of theSidney University (work published on British Journal of Sports Medicine) and are neither the first nor the last. Among other things, the Australian research also showed that the protective effects of walking are more pronounced in the older age groups. Average walkers aged 60 and over have, in fact, experienced one 46% reduction in the risk of death for cardiovascular causes and fast walkers a 53% reduction, a figure also confirmed by very recent studies (in this regard read: Walking just 1000 extra steps a day extends your life. Confirmation in this study)
But what is meant by fast walking?
But how exactly do you have to go fast to get these benefits?
A fast pace is generally five to six kilometers per hour – explains Emmanuel Stamatakis, who led the research – but in reality it depends on the fitness levels of a walker; an alternative indicator is walking at a pace that makes you happy slightly out of breath or sweaty when sustained.
By linking mortality data with results from 11 population-based surveys in England and Scotland between 1994 and 2008 in which participants self-reported their walking pace, the research team corrected factors such as total amount and the intensity of all physical activity performed, age, gender and body mass index.
Walking rhythm is associated with the risk of all-cause mortality, but its specific role, independent of the total physical activity a person undertakes, has received little attention so far still continues Stamatakis.
But how long does science have to walk to have concrete benefits on one’s health and extend life? Scientists recommend brisk walking at least two and a half hours or running 75 minutes.
A workout within everyone’s reach
In light of the findings, the research team requested that pace of stride be emphasized in public health messages. On the other hand, walking at a fast pace is rather within everyone’s reach.
Assuming that our results reflect cause and effect – the researcher explains – these analyzes suggest that increasing the walking pace may be an easy way for people to improve heart health and the risk of premature mortality, providing an easy-to-promote message for public health campaigns.
Does the company ask you to accelerate? Let’s do it by walking.
Sources of reference: University of Sydney / British Journal of Sports Medicine
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