Because of the recent spate of headlines, such as the one declaring "This study completely busts the 10,000 steps-a-day myth," we're taking steps to clear the air! That headline was full of BS-W - Bad Science Writing.
We want you to know that walking increases your brain power; flattens your belly; helps fight off depression and some cancers; improves your heart health, balance and breathing; and, yes, plays a significant part in your efforts to achieve and maintain a healthy weight.
First - what were those headlines talking about? Well, they were touting a recent study by researchers from Brigham Young University, but the facts, even in that study, are very different from what's said in the headlines:
-The scientists tracked weight gain in freshman college students over a six month period - students who before the study started were already walking an average of 9,600 steps a day.
-The students were put into groups that walked 10,000, 12,000 and 15,000 steps daily (and exceeded those levels by month six).
-By the study's end, all groups gained weight, averaging about three and a half pounds.
-But - and this is a good but - not only was 56% of their weight gain lean muscle tissue, compared to 44% that was adipose tissue, but they also had no increase in visceral "belly" fat and they decreased their daily sedentary time by 77 minutes.
And - we'd like to point out - there are many other studies that also demonstrate the health benefits of walking, including weight management.
-Better heart health and lower risk of diabetes. The National Runners and Walkers Health Study showed that a regular routine of walking - even for 30 minutes, five days a week - can reduce the risk for diabetes by 12% and for hypertension and high LDL cholesterol by around seven percent!
-A longer life. A study published in the International Journal of Behavioral Nutrition and Physical Activity that looked at 2.6 million person-years found that if you walk about three hours a week, you cut your risk for premature death by 11% compared to sedentary folks.
-Happier brain. You can boost memory, executive function and grey matter volume (which fights off age-related cognitive decline) by walking - your best bet is to vary between intense and moderate levels of effort. Vigorous walking can help with breathing and circulation, and that strengthens brain function.
-Better mood. If you replace one hour of sitting with one hour of vigorous walking every day, you can slash your risk for depression by 26%, according to a study published in JAMA Psychiatry.
-Lower body mass index (BMI). An International Journal of Obesity study found that people who walk regularly weigh less than those who do not. And folks who took around 15,000 steps a day tended to have a BMI in the normal/healthy range. (Psst! Sounds like walking benefits weight to us.) If you adopt a variable speed walking routine, you can boost your calorie burn by 14% compared to walking a constant speed, according to a study in Biology Letters.
Your next step(s): Get walking - however far and often you can. And if you're pressed for time, fewer steps and a faster pace conveys great benefits too, according to a study in Medicine & Science in Sports & Exercise. Researchers found that those two walking styles help participants achieve a similar lower BMI and smaller waist circumference. (There's walking for weight control again!) So, walk away from the BS-W and enjoy all the benefits of walking.
If you are 75+, you can gain many (not all) of the same benefits with 7,500 steps daily, but 10K is still the best goal for any age. Step it up for better health and more effective weight control.
Distributed by King Features Syndicate, Inc.
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