10,000 steps a day: Do you really need that many for heart health?

Everyone has at least once heard or read somewhere that ‘10,000 steps a day’ is the golden rule. However, recent scientific studies have shown that even if people are able to take between 6,000 to 8,000 steps a day, this can help them reduce the risk of developing any cardiovascular diseases. This is due to the regular flow of blood that helps to maintain blood pressure, reduce levels of bad cholesterol, and improve overall heart functions. Let’s deep dive to understand how to make every step count!It is not only important to focus on the number of steps one takes but also on how one takes those steps. For instance, brisk walking that leads to an increase in heart rate and slightly heavier breathing is very useful compared to walking that is too slow and casual. Brisk walking is useful for strengthening one’s heart muscle and for better oxygen use. One can improve its effects on one’s heart by adding some fast walking to one’s routine. While steps taken are vital for one’s heart health, lifestyle is equally important. For example, one’s diet, sleep patterns, and smoking status can greatly influence one’s heart health, walking is just an aspect that helps improve heart health. For people with high blood pressure, diabetes, and obesity, walking should be non- negotiable.For many individuals, the idea of setting a goal of 10,000 steps per day can be daunting, especially if the person has a demanding job that requires them to be seated for long periods of time. However, a better way to do this is to set incremental goals such as starting with 4,000-5,000 and building up from there. The emphasis is on building the habit and not necessarily on the numbers.One of the most overlooked aspects of walking for heart health is to be consistent with it. This can be done by taking short walks within the day, such as taking the stairs instead of the elevator, taking calls on the phone while walking, and walking after meals. By doing this, one can ensure that the concept of walking for heart health is made permanent and not just a phase that one goes through.The takeaway here is that one does not necessarily need to walk 10,000 steps every day to ensure that one’s heart health is in check. What is important is to ensure that one is walking at a pace that is challenging for one’s body and that one is being consistent with one’s routine of walking every day. Mr. Raheel Shah, Director -Business Development, BDR Pharmaceuticals