There are many benefits of regular exercise such as walking and getting your daily steps in. Many of us may have heard the “10,000 steps a day” goal. However for many people, that goal is not easily attainable. Many experts have found that the specific number may not be needed to prolong your life or even to lose weight.

A recent study published in August 2023 showed that walking a minimum of 2,000 steps a day can reduce your risk of death from cardiovascular disease. Clearly, more walking is better for your health. The study also found walking a minimum of minimum of 4,000 steps a day significantly reduces your risk of an early death. This study shows that setting a more conservative step goal per day can still boast all the health benefit

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss the finding of this clinical study which included more than 200,000 participants from around the world. This is the large analysis of existing studies. In this post, you will learn 10 steps you can incorporate walking exercise in your daily life to improve your cardiovascular health.

A recent study, published in the European Journal of Preventive Cardiology, analyzed data on nearly 227,000 people from 17 studies performed in Australia, Japan, Norway, Spain, the United Kingdom and the United States. This is the largest analysis of many published studies to date.  All of the studies were observational and therefore could only show an association between the number of steps per day and health, not a direct cause and effect.

The researchers looked at the daily number of step counts and association to all-cause mortality (the risk of dying from all causes) and specifically the risk of dying from cardiovascular disease.

Researchers found that walking 3,867 steps daily was enough to begin reducing the risk of dying from any cause, and that just 2,337 steps per day could help reduce the risk of dying from heart disease. That’s right: just over 2,300 steps a day can make a difference for your heart health.

The results also showed that at the end of the day, small changes can make a big difference. Researchers found that with every extra 1,000 daily steps, there was a 15% decreased risk of dying from any cause, and just 500 extra daily steps was associated with a 7% decrease in dying from cardiovascular disease.

• The study is a meta-analysis of 17 studies around the world with nearly 227,000 people who were generally healthy when they entered the studies analyzed.
• The “observational” study found that the more you walk, the greater the health benefits, but taking as little as 3,967 daily steps could reduce the risk of death from any cause and 2,337 steps a day may be sufficient to reduce the risk of dying from diseases of the heart and blood vessels.
• The basis of the finding rests on the premise that people can cut the risk of death associated with cardiovascular disease by 7% for every additional 500 steps walked, and increasing the daily step count by 1,000 can lead to a substantial 15% reduction in the risk of dying from any cause.
• Continuing to walk as many as 20,000 steps each day will consistently enhance health benefits, according to the study, which also recommends further confirmation with “larger groups of people,” though it did not determine  whether there were benefits to taking more than 20,000 steps per day.
• Although the study could not account for differences in race and socioeconomic status, the findings apply to everyone regardless of their gender, age or location.

Physical activity is critical for good cardiovascular health. Walking, as an example, a very effective form of aerobic exercise, which also improves mood  and cognition. It is also low impact, weight bearing, and accessible to most people. Walking can also help maintain a healthy weight, lower blood pressure, lower blood sugar, and decrease the risk of heart disease. In addition, walking can actually slow bone loss. This is because with walking, your bones work against gravity which may slow bone loss in those with osteoporosis, or at risk of osteoporosis. In short, walking is not only an exercise benefiting your cardiovascular health, it can also benefit your overall health.

Most experts agree that any amount of walking – even a few minutes – will benefit you. It’s much like loose change: It all adds up at the end of the day.  Here are 12 easy strategies to help you get started:

1. Invite a friend, spouse or child for a walk. Burn calories while building stronger relationships with the people you care about. It’s a win-win.
2. Walk, don’t sit, during your child’s activities. If your child is at dance class or soccer practice, don’t sit in the waiting area or on the bleachers. Take a walk around the field, gym or neighborhood.
3. Use public transport. If using public transport, get off a few stops early and walk the rest of the way.
4. Track your activity. Purchase a wearable device or download a fitness app to monitor your steps and activity levels. A daily step goal can help to keep you motivated and stay on track.
5. Keep walking shoes in the car and at work. Need a change of scenery from the office? Early to an appointment? Stroll around the block. You’ll also get in some rejuvenating “me time.”
6. Squeeze in a walk with a colleague at lunch. Incorporating a walk at lunch during the workday can help make you more productive and boost creativity. You’ll also burn a few extra calories in the process.
7. Use a wearable activity device. From simple pedometers to more high-tech activity monitors, such as a Fitbit or Apple Watch, these devices can motivate you to move more. See how many steps you take in a typical day and then set attainable goals to gradually increase that number over time.
8. Park further away. While out running errands, park your car in a central location and walk to all of the stores instead of driving. If your bags get too heavy, return to your car and drop them off to get in the extra steps. As an added bonus, you’ll also save on gas.
9. Walk part of your commute. Many cities offer “park and ride” locations. Find one a little distance from work, park there and walk the rest of the way in. You’ll feel energized and ready to take on the day.
10. Rearrange your route. Change up your walking routes and explore different areas nearby. Instead of always starting from your home, begin your walk from a friend’s house, the grocery store or the office. Anywhere you find yourself at least once a week is a possible starting point. You’ll also notice a lot more while exploring new areas on foot.
11. Take work meetings outside. Conversations can be easier in person than on the phone or over email, since it reduces the likelihood for misinterpretation and helps you build relationships with your colleagues. If you must take a long phone call, try doing so while walking around the office wearing a headset.
12. Hold a walking challenge. Get your friends or colleagues excited about walking too with a fun walking challenge. It doesn’t have to be complicated or expensive, and there are plenty of people who love the opportunity to get out there and strut their stuff. Pick a free mobile app that everyone can use to keep track of steps, miles or minutes walked as individuals or teams. The winners will get plenty of recognition and bragging rights!

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.