People taking their 10,000 steps & # 039; touch, suffer less from heart attacks and broken bones & # 039;

Why should you count those steps: Using pedometers & # 39; creates a habit that can last for years and reduces the risk of heart attacks and broken bones & # 39;

  • Research participants who kept track of their steps were less likely to have a heart attack
  • After receiving a pedometer, they were still active four years later
  • Researchers said that walking can limit physical inactivity that is bad for your health
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Count how many steps you take every day may seem like a flash in the pan-craze.

But scientists have found a brief spell using the step-counting devices to create a habit that lasts for years – and to significantly reduce the risk of heart attack or broken bones.

People who counted their steps for twelve months still got the practice bug four years later, researchers said.

Counting steps increase the number of people walking and can protect their bones and heart, according to a study

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Counting steps increase the number of people walking and can protect their bones and heart, according to a study

Scientists at St Georges University Hospital in Tooting, South London, conducted an experiment in which 1,300 people were encouraged to count their steps, keep a diary and talk to a practice assistant about walking more.

The nurse would suggest simple measures to get more exercise, such as getting up early on the bus or taking a walk through the park once a week.

The people encouraged to practice with pedometers was started at about 7,300-7,500 steps per day, about the same as those who were not encouraged to practice.

By the end of the 12-month trial period, those who were encouraged to walk extra had added an average of 600 extra steps per day.

This was an increase of 90 minutes of extra moderate exercise per week, up to one hour and 20 minutes per week.

Incredibly, the habit had lingered and even four years later they still got more exercise than the control group.

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The researchers calculated that this simple intervention prevented large numbers of heart attacks, strokes and fractures.

Measured over 1,000 people, the extra five minutes per day of exercise would prevent 15 cases of heart attacks and strokes and 35 cases of fractures during the study period, the researchers said.

Professor Tess Harris, who led the research, said: “An extra half-hour walk a week is not much to ask for, but it can really reduce the risk of a heart attack, a fracture, or a stroke. It only works five minutes a day. & # 39;

The extra training of five minutes a day reduces the risk of heart attack by two percent and the risk of fracture by four percent.

Professor Harris added: & # 39; At each stage of these studies, we have seen that simple short-term, walk-based walking interventions can produce physical activity with an increase in the number of steps and in the time people spend with moderate intensity; and now we can see the associated long-term health effects.

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& # 39; This type of intervention can have a long-term effect and should be used on a larger scale to address the challenge of physical inactivity in the field of public health. & # 39;

She said that preventing large numbers of heart attacks, strokes and fractures could save the NHS a lot of money, although they did not calculate how much in their studies.

The research was published in PLOS Medicine.

HOW MANY EXERCISES SHOULD YOU DO?

To stay healthy, adults from 19 to 64 must try to be active daily and do the following:

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • strength training on 2 or more days a week where all major muscles work (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • 75 minutes of powerful aerobic activity such as running or a game of tennis singles every week
  • strength training on 2 or more days a week where all major muscles work (legs, hips, back, abdomen, chest, shoulders and arms)
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Or:

  • a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30 minute runs plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
  • strength training on 2 or more days a week where all major muscles work (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule is that 1 minute vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150-minute weekly exercise is to do 30 minutes on 5 days every week.

All adults also have to break long periods of sitting with light activity.

Source: NHS

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