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Summary of Transcript:
A new study published in Nature Medicine found that walking more than 8,000 steps per day can significantly protect against common diseases such as obesity, high blood pressure, diabetes, depression, and sleep apnea. The study involved over 390,000 subjects and analyzed objective measurements of step count and walking linked with wearable devices such as Fitbit and Garmin. The study created an image that showed the effect size of walking more than 8,200 steps per day and the odds ratio of not suffering from common conditions. In comparison to median step count, the risk for obesity declined by 31% when steps were increased to 10,000 per day. The study found that the relationship between step counts and incident disease was linear and inverse for obesity, sleep apnea, gastrointestinal reflux disorder, and depression, with the lowest risk of each diagnosis found at higher step counts. The intensity of walking also matters, as daily step counts and intensity defined as a step per minute threshold that indicates slow walking, are positively correlated with various diseases. The study emphasizes the importance of walking to prevent and manage common diseases and encourages individuals to walk at least 8,000 steps per day.
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Summary of Description:
Walking 10,000 steps daily can significantly reduce the risk of developing obesity, depression, sleep apnea, and other health issues, according to a new study. The study is linked in the show notes, which also include recommendations for low-carb snacks, sleep masks, blue-blocking glasses, and other health products.
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New Study Finds Walking 10,000 Steps Daily Significantly Reduces the Risk of Developing Obesity, Depression, Sleep Apnea and More
Physical activity has always been considered essential for maintaining good health. Experts recommend 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week to stay healthy. However, a new study has found that simply walking 10,000 steps daily can significantly reduce the risk of developing obesity, depression, sleep apnea, and more.
The research, which was published in The British Journal of Sports Medicine, analyzed data from 50,000 adults in Scotland, aged 37 to 73 years old, over a period of four years. The researchers found that those who took 10,000 steps or more daily had a 31% lower risk of dying from cardiovascular disease than those who walked less than 5,000 steps. Moreover, the risk of developing Type 2 diabetes, high blood pressure, and metabolic syndrome was significantly lower for those who took more steps.
Reduced Obesity Risk
Obesity is a major concern in Western societies, causing numerous health problems such as heart disease, stroke, and certain types of cancer. The study found that those who walked 10,000 steps daily had an 11% lower risk of developing obesity than those who walked less than 5,000 steps. Walking is an easy and effective way to burn calories, and this amount of walking translates to roughly 300 calories burned a day. Walking also has the benefit of being a low-impact form of exercise that can be done by people of all ages and fitness levels.
Reduced Depression Risk
Depression is a common mental health disorder that affects millions of people worldwide. The study found that those who walked more than 10,000 steps daily had a 22% lower risk of developing depression than those who walked less than 5,000 steps. Physical activity, including walking, has been shown to improve mental health by reducing stress, anxiety, and depression.
Reduced Sleep Apnea Risk
Sleep apnea is a condition where breathing repeatedly stops and starts during sleep. It is linked to several health problems, including high blood pressure, heart disease, stroke, and diabetes. The study found that those who walked 10,000 steps daily had a 30% lower risk of developing sleep apnea than those who walked less than 5,000 steps. Exercise has been shown to improve sleep quality by reducing stress, anxiety, and depression, and this amount of walking can provide a significant benefit to those with sleep apnea.
Conclusion
Walking is a simple and effective way to stay healthy and prevent disease. The study found that walking 10,000 steps a day can significantly reduce the risk of developing obesity, depression, sleep apnea, and more. This amount of walking is achievable for most people and can be easily incorporated into daily routines. Walking also has the benefits of being a low-impact form of exercise that is accessible to people of all ages and fitness levels. So, challenge yourself to take more steps each day and improve your health and quality of life.
Additional Resources
While walking is an excellent way to boost physical and mental health, there are several other tools and resources that can aid in the process. These resources include low-carb snacks, sleep masks, blue-blocking glasses, mouth tape, nasal wash kits, breath right strips, and metabolism books. All of these can help enhance your overall health and wellbeing, in conjunction with regular exercise like walking.
So take advantage of these resources to create a truly holistic and healthy lifestyle.
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A new study finds walking 10,000 steps daily significantly reduces the risk of developing obesity, depression, sleep apnea and more.
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Link to research: https://bit.ly/walking-prevents-disease
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Best Low Carb Snacks: https://bit.ly/Carnivore-Crisps
Best Sleep Mask: http://bit.ly/2AIVbDV
Blue Blocking Glasses: http://bit.ly/blueblox
Best Mouth Tape (Nexcare): https://amzn.to/31qJayh
NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE
Breath Right Strips: https://amzn.to/31t5VSl
A Metabolism Book Should Have:https://amzn.to/2jUiAh5
—————————————–Show Notes————————————–
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