Sedentary lifestyles are common in modern society, but prolonged sitting poses significant health risks, including obesity, cervical and lumbar spine diseases, cardiovascular diseases, diabetes, and even reduced lifespan. The World Health Organization (WHO) has identified prolonged sitting as one of the leading causes of death and disease. So, what can be done to mitigate the harm of prolonged sitting? The simplest solution is to walk more.
Recently, researchers from the University of Sydney’s School of Medicine and Health published a study in the British Journal of Sports Medicine, indicating that no matter how long one sits, walking can help reduce the risk of cardiovascular diseases and all-cause mortality.
The researchers followed 72,174 participants from the UK Biobank, with an average age of 61.1, over an average of 6.9 years. They categorized participants into two groups based on their sitting duration: those sitting more than 10.5 hours per day and those sitting less. They also divided participants into three groups based on daily steps: fewer than 4,000 steps, 4,000-8,000 steps, and more than 8,000 steps. The results showed that those who sat for more than 10.5 hours daily were more likely to experience dyslipidemia and hypertension compared to those who sat less.
After adjusting for various factors, the researchers found that participants who walked more, especially those taking 9,000 to 10,300 steps daily, had a lower risk of cardiovascular events and all-cause mortality. The researchers attributed these benefits to improved venous return in the lower limbs, enhanced blood circulation, and heart protection due to walking. Walking also enhances cardiopulmonary function, coordination, and balance, promoting overall cardiovascular and physical health, thus reducing the risk of cardiovascular diseases.
Similarly, a study published in the journal Circulation, which included eight prospective studies involving 43 countries and 20,152 participants with an average age of 63.2 years, found that walking more was associated with a reduced risk of cardiovascular diseases over a 6.2-year follow-up period. This effect was significant in participants aged 60 and above, with those taking an average of 3,823, 5,520, and 9,259 steps daily reducing their cardiovascular risk by 20%, 38%, and 49%, respectively, compared to those taking an average of 1,811 steps.
To achieve optimal benefits from walking, the WHO recommends the "357" principle:
3: Walk 3 kilometers daily, approximately 5,000 steps, ideally within 30 minutes.
7: Ensure that the sum of your heart rate and age during walking exceeds 170 to achieve better exercise results without adding extra health burdens.
