Grow it.
The health benefits of a daily walk are well established; a constitutional walk reduces the risk of heart disease, lowers blood pressure and LDL (“bad” cholesterol), reduces stress, boosts immunity and improves digestion.
Now, a new study adds another reason to get in your steps.
Publishing in The Lancet, researchers found that participants who took a 30-minute walk five times a week reported less back pain and fewer medical visits than their sedentary counterparts.
According to the study, almost seven in ten people who recover from an episode of back pain will experience a recurrence within the next year. However, after experiencing back pain, these regular walkers were pain-free for almost twice as long as those who stood.
Low back pain is estimated to affect 619 million people worldwide in 2020 and is projected to increase to 843 million people by 2050.
In terms of back pain prevention, Dr. Jason Lipetz, chief of spine medicine at Northwell Health in Long Island, previously told The Post that carrying children and other heavy items is often the root of the problem.
“Bending at the waist puts pressure on the spinal discs and can cause pain,” says Lipetz. “Also, things like riding a bike with the seat too low, and even getting in and out of a car, can cause you to lift your knee too high, putting extra pressure on your spine and contributing to back pain. the back.
Experts believe that younger generations are experiencing an influx of back pain due to inactivity and sedentary jobs, especially those that involve looking down at smartphones, laptops and tablets for hours a day.
As an anecdote about the negative consequences of inactivity, walking is an inexpensive, low-impact alternative to running or other high-intensity exercise. It’s practical, accessible, and can help you live a longer, richer, and less painful life.
Recent research has found that walking 5,000 steps three times a week for two years can increase a person’s life expectancy by three years and reduce health care costs by up to 13%.
The US Department of Health and Human Services recommends 150 to 300 minutes of moderate-intensity aerobic exercise per week in its physical activity guidelines.. A 30-minute walk on a weeknight brings steps within this range.
Research suggests that a fast pace may be better than a slower pace in reducing the risk of developing type 2 diabetes.
For those looking to amp up the aerobic intensity of their walk and burn calories, experts recommend incorporating weights and interval training, walking to the beat of a fast-paced song, and/or walking on elevated terrain or along a trail. with hills.
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