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Medical News Today
a day ago
- Health
- Medical News Today
3,000 steps a day at a faster pace may lower cardiovascular risks by 17%
Increasing daily step counts and walking faster may reduce risk of cardiovascular events in people with hypertension, a recent study has more than 3,000 steps each day reduced risk of major adverse cardiovascular events by 17%.The benefits of walking also reduced risk of cardiovascular events in people without more steps reduces the risk of major adverse cardiovascular events in people with published in the European Journal of Preventive Cardiology found that taking extra steps every day as well as walking faster reduced risk of heart attack, heart failure, and Stamatakis, PhD, director of the Mackenzie Wearables Research Hub at the University of Sydney, Australia, who supervised the study, said in a press statement that:'This study is one of the first to demonstrate a dose-response relationship between daily step count and major problems of the heart and blood vessels. In a nutshell, we found that, if you live with high blood pressure, the more you walk with greater intensity, the lower your risk for future serious cardiovascular events. These findings support the message that any amount of physical activity is beneficial, even below the widely recommended daily target of 10,000 steps.'3,000 steps a day may help lower cardiovascular risksAs part of their study, the researchers examined data from more than 32,000 people who were enrolled in the UK Biobank database. The participants had a diagnosis of high blood wore accelerometers on their wrist for a week to measure how fast and how far they researchers found that compared with a daily step count of 2,300 steps, taking more than 3,000 steps each day and taking regular walks at higher speed was associated with a 17% reduction in risk of major cardiac events in people with high blood every extra 1,000 steps taken daily, there was a 22% reduction in risk of heart failure, a 24% reduction in risk of stroke and a 9% reduction in risk of heart attack.'Our findings offer patients accessible and measurable targets for heart health, even below 10,000 steps daily. Clinicians should promote physical activity as standard care, especially in patients with high blood pressure. Our results can inform new, tailored public health recommendations for these patients. Future recommendations on walking in people with high blood pressure could consider promoting higher stepping intensity,' Stamatakis said in the press amount of exercise can make a difference for heart healthThe study adds to a growing body of research that demonstrates any amount of exercise can be beneficial to improving cardiovascular Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, not involved int his research, told Medical News Today that:'These results are significant in that they demonstrate a very clear dose-response relationship between walking and improvements in cardiovascular risk, even at low levels of walking. They indicate that even some physical activity is better than none, and that more is probably even better.' The study also concluded that taking any additional steps over 10 thousand a day was associated with additional benefits in reducing the risk of to Carl J. Lavie Jr., MD, Medical Director of Cardiac Rehabilitation and Preventive Cardiology at the John Ochsner Heart and Vascular Institute, walking has many advantages for improving health.'The benefits are numerous including improving autonomic function (the balance between vagal and sympathetic systems), improving cardiometabolic profiles, including metabolic syndrome and diabetes, reducing inflammation, and reducing psychological stress,' Lavie, who was likewise not involved in this study, said. 'One of the most important things that physical activity does to improve prognosis is improving levels of cardiorespiratory fitness. Higher intensity walking or exercise (e.g. faster steps, running etc) improves fitness even more, but compared to being totally sedentary, some steps improves fitness at least a little and moderate steps probably gets people out of the very low fitness categories,' he benefits those with and without hypertensionThe researchers also found a benefit of increased steps among those who do not have high blood pressure. They examined data from just over 37,000 people without hypertension and found that an extra 1,000 steps daily led to a 20.2% lower risk of major adverse cardiovascular events, 23.2% lower risk of heart failure, 17.9% lower myocardial infarction (heart attack) risk, and 24.6% lower risk of Physical Activity Guidelines for Americans recommends that adults need 150 minutes of moderate intensity physical activity each week. One way to do this is by taking a brisk walk 5 days a week for 30 Garg, MD, cardiologist with Keck Medicine USC, says that movement is the priority and that the number of steps taken does not necessarily need to be the focus.'I tell my patients, 'look, let's not get hung up on this 10,000 number'… If we just focus on that as the threshold, then a lot of people are going to feel like they failed, and they may not walk much at all,' Garg said.'So if we change that message to 'any walking is beneficial,' that's a much more positive message to our patients,' he advidsed.
The Independent
5 days ago
- Health
- The Independent
The exercise hack that could cut your heart attack risk by a fifth
A study has revealed that increasing walking distance and speed can significantly lower the risk of heart attacks and strokes, even without reaching the recommended 10,000 steps daily. Published in the European Journal of Preventative Cardiology, the research analysed data from 32,192 people with high blood pressure from the UK Biobank study. The findings indicate that each additional 1,000 steps taken daily was linked to a 17 per cent reduction in the risk of cardiovascular problems. Professor Emmanuel Stamatakis, who supervised the study, emphasised that any amount of physical activity is beneficial, even below the widely recommended daily step target. While primarily focusing on people with high blood pressure, the study also found similar cardiovascular benefits for individuals without the condition. Why walking further and faster could cut your risk of heart attack and stroke
Yahoo
20-07-2025
- Health
- Yahoo
New Study Shows Doing This for 3 Minutes a Day Can Lower Your Risk of Heart Disease
Heart disease is the leading cause of death in the U.S., according to the Centers of Disease Control and Prevention (CDC). Besides quitting smoking, eating a nutritious diet and maintaining a healthy weight, getting regular exercise is one of the best things you can do to help lower your risk of cardiovascular disease, diabetes, hypertension, obesity and even increase your longevity. But a new study shows you don't have to partake in structured workouts to protect your ticker. In fact, researchers found short bursts — as little as three minutes a day — of moderate to vigorous incidental physical activity (IPA) may cut the risk of a having a major adverse cardiovascular event, such as a heart attack or stroke, in is incidental physical activity? Think of it as physical movement that's not considered leisure or recreational exercise, says lead study author Emmanuel Stamatakis, Ph.D., a professor of physical activity, lifestyle and population health at the University of Sydney's Charles Perkins Centre in Camperdown, Australia. 'Incidental physical activity is what we do on autopilot in our daily lives, when we move from place to place, perform domestic tasks and do things at work,' Stamatakis explains. Some examples include taking the stairs, carrying groceries, bursts of fast walking, housecleaning (mopping, vacuuming, scrubbing) and vigorous gardening. It may surprise you, but only 24.2% of adults in the U.S. get the recommended 150 minutes of weekly moderate-intensity aerobic activity (such as brisk walking) and two days of muscle-strengthening activity (like lifting weights) each week. Because so many people aren't getting enough exercise, Stamatakis and his team wanted to find out what, if any, long-term cardiovascular benefits could come solely through incidental physical activity. What the study found The researchers looked at data from more than 24,000 adults, aged 40 to 79, who were all non-exercisers and free of heart disease. During the course of seven days, which included three weekdays and one weekend day, the participants wore a wristband accelerometer, which provided a daily detailed summary of any light (washing the dishes, walking the dog, a stroll to the photocopier), moderate (brisk walking, playing tag, moving, carrying, or pushing around things like a lawnmower) and vigorous (short jog, quickly climbing stairs, or more intense gardening like hoeing or digging up weeds) incidental physical activity. A follow-up with the study subjects eight years later revealed the effects of the various levels of IPA in regards to cardiovascular risk. The median dose of vigorous (4.6 minutes a day) and moderate (23.8 to 23.9 minutes a day) incidental physical activity was associated with 25% to 38% and 40% to 50% lower risk of cardiovascular events (including deaths), respectively. In terms of preventing heart disease deaths and major cardiovascular events, the researchers learned that 1 minute of vigorous IPA was equal to 2.8 to 3.4 minutes of moderate IPA and 35 to 48 minutes of light IPA. Essentially, 3 minutes of moderate activity every day while you're doing chores could lower your risk for heart problems. What this means for you All in all, the message is very clear, according to Stamatakis. 'Know that no movement is wasted and all of it counts. Use any opportunity in life to move at higher intensity, like using stairs instead of elevators or parking your car further away,' he says. 'You'll improve the function of your heart and vessels and your body will respond positively.' A good rule of thumb of how to determine what's light, moderate and what's vigorous incidental physical activity is to use the singing, speaking rule, suggests Stamatakis. 'If someone can comfortably sing or speak while doing activity that means it's light intensity, when people are doing moderate activity, you can still speak, but singing isn't possible anymore, and when you hit vigorous intensity, you shouldn't be able to speak or sing while doing it,' he explains. The bottom line Yes, the study shows shorter spurts of activity can help protect your heart, but that doesn't mean you should give up exercising on the regular. You should still aim to get at least 150 minutes of moderate-intensity aerobic activity a week and when your schedule is tight, amp up the intensity of your everyday chores. You Might Also Like 67 Best Gifts for Women That'll Make Her Smile The Best Pillows for Every Type of Sleeper
Time of India
01-07-2025
- Health
- Time of India
Want to lower blood pressure naturally? Experts recommend THESE exercises for five minutes a day
A recent international study by the ProPASS Consortium reveals that even five minutes of daily exercise can significantly lower blood pressure, a major risk factor for chronic diseases. Replacing sedentary time with 20-27 minutes of activities like uphill walking or cycling can further reduce cardiovascular disease risk by up to 28%. High blood pressure, also known as hypertension, is one of the leading causes of chronic illnesses, including heart disease, stroke, and kidney failure, worldwide. A 'silent killer', high blood pressure does not show any signs or symptoms until it is diagnosed. This is why managing blood pressure is crucial. A new study has found that one can lower blood pressure naturally through five minutes of exercise. A new study conducted by the ProPASS (Prospective Physical Activity, Sitting and Sleep) Consortium, an international academic collaboration led by the University of Sydney and University College London (UCL), found that even five minutes of exercise a day can lower blood pressure. The findings are published in Circulation . How to lower blood pressure naturally The researchers found that even small lifestyle changes, such as incorporating a few minutes of exercise, can lower blood pressure. Even a small amount of physical activity, such as uphill walking or stair-climbing, may help to lower blood pressure. The researchers said that while just five minutes of physical activity can lower blood pressure, increasing it can lead to added benefits. Replacing sedentary behaviour with 20-27 minutes of exercise per day, including uphill walking, stair-climbing, running and cycling, can result in a significant reduction in blood pressure. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Giao dịch CFD với công nghệ và tốc độ tốt hơn IC Markets Đăng ký Undo 'High blood pressure is one of the biggest health issues globally, but unlike some major causes of cardiovascular mortality there may be relatively accessible ways to tackle the problem in addition to medication. The finding that doing as little as five extra minutes of exercise per day could be associated with measurably lower blood pressure readings emphasises how powerful short bouts of higher intensity movement could be for blood pressure management,' Joint senior author Professor Emmanuel Stamatakis, Director of the ProPASS Consortium from the Charles Perkins Centre, said in a statement. What is hypertension Hypertension or high blood pressure is a consistently elevated blood pressure level. It is one of the biggest causes of premature death globally. Hypertension affects 1.28 billion adults around the world, and if left unmanaged, it could lead to stroke, heart attack, heart failure, kidney damage, and many other health problems. The study To understand the effects of exercise on blood pressure, the researchers analysed health data from 14,761 volunteers in five countries. They analyzed how replacing one type of movement behaviour with another across the day helped. The participants were given a wearable device to measure their activity and blood pressure throughout the day and night. The daily activity was split into six categories: sleep, sedentary behaviour (such as sitting), slow walking, fast walking, standing, and more vigorous exercise such as running, cycling or stair climbing. The findings The researchers found that replacing sedentary behaviour with 20-27 minutes of exercise per day can reduce cardiovascular disease by up to 28%. 'Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking. The good news is that whatever your physical ability, it doesn't take long to have a positive effect on blood pressure. What's unique about our exercise variable is that it includes all exercise-like activities, from running for a bus or a short cycling errand, many of which can be integrated into daily routines. For those who don't do a lot of exercise, walking did still have some positive benefits for blood pressure. But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,' first author Dr Jo Blodgett said. 'Our findings show how powerful research platforms like the ProPASS consortium are for identifying relatively subtle patterns of exercise, sleep, and sedentary behaviour, that have significant clinical and public health importance,' Professor Mark Hamer, joint senior author, added. Get the latest lifestyle updates on Times of India, along with Doctor's Day 2025 , messages and quotes!
Time of India
25-06-2025
- Health
- Time of India
Doing THIS exercise for five minutes a day can lower blood pressure, experts reveal
A recent study by the ProPASS Consortium reveals that even brief bursts of physical activity, as little as five minutes daily, can significantly lower blood pressure. Replacing sedentary habits with 20-27 minutes of exercise, like uphill walking or stair climbing, can also make a clinically significant difference. High blood pressure or hypertension is a major risk factor for several serious health conditions, including heart attack, stroke, heart failure, kidney disease, and other complications. Managing blood pressure is crucial for overall health and well-being. Making certain lifestyle changes can help lower blood pressure, and one of them is regular exercise. A new study has found that even five minutes of physical activity can help manage blood pressure! According to research led by experts from the ProPASS (Prospective Physical Activity, Sitting and Sleep) Consortium, an international academic collaboration led by the University of Sydney and University College London (UCL), even small amount of physical activity, such as uphill walking or stair-climbing, can lower blood pressure. The findings are published in Circulation . What is hypertension Hypertension, or a consistently elevated blood pressure level, is one of the biggest causes of premature death globally. This condition affects 1.28 billion adults around the world. High blood pressure happens when the force of the blood pushing against the walls of the blood vessels is too high. It can lead to stroke, heart attack, heart failure, kidney damage, and many other health problems. Due to the lack of any symptoms, it is often described as a 'silent killer'. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 2025 Top Trending local enterprise accounting software [Click Here] Esseps Learn More Undo Even five minutes of exercise matters Image Credits: Canva The researchers found that just five minutes of activity a day potentially reduces blood pressure. Also, replacing sedentary behaviours with 20-27 minutes of exercise per day made a clinically significant difference in blood pressure. These activities could be uphill walking, stair-climbing, running and cycling. 'High blood pressure is one of the biggest health issues globally, but unlike some major causes of cardiovascular mortality, there may be relatively accessible ways to tackle the problem in addition to medication. The finding that doing as little as five extra minutes of exercise per day could be associated with measurably lower blood pressure readings emphasises how powerful short bouts of higher intensity movement could be for blood pressure management,' joint senior author Professor Emmanuel Stamatakis, the Director of the ProPASS Consortium from the Charles Perkins Centre, said in a statement. The study To understand how daily movement affects blood pressure, the researchers analyzed health data from 14,761 volunteers across five countries. Each participant used a wearable thigh-mounted accelerometer, which can monitor movement and blood pressure levels throughout the day and night. The researchers split the daily activity into six categories: sleep, sedentary behaviour (such as sitting), slow walking, fast walking, standing, and more vigorous exercise such as running, cycling, or stair climbing. The team used statistical models to see how swapping one activity for another would affect blood pressure . They found that replacing sedentary behaviour with 20-27 minutes of exercise per day could potentially reduce cardiovascular disease by up to 28% at a population level. What are the experts saying 'Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking. The good news is that whatever your physical ability, it doesn't take long to have a positive effect on blood pressure. What's unique about our exercise variable is that it includes all exercise-like activities, from running for a bus or a short cycling errand, many of which can be integrated into daily routines,' first author Dr. Jo Blodgett from the Division of Surgery and Interventional Science at UCL and the Institute of Sport, Exercise and Health said. 'For those who don't do a lot of exercise, walking still has some positive benefits for blood pressure. But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,' Dr. Blodgett added. Common Blood Pressure Medications Linked to Low Risk of Total Knee Replacement Professor Mark Hamer, joint senior author of the study and ProPASS Deputy Director from UCL, said: 'Our findings show how powerful research platforms like the ProPASS consortium are for identifying relatively subtle patterns of exercise, sleep, and sedentary behaviour, that have significant clinical and public health importance.' One step to a healthier you—join Times Health+ Yoga and feel the change
