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Fast walk only 15 minutes:
New research shows that only 15 minutes of fast walking per day can make a big difference in life expectancy for low -income and black Americans, highlighting the power of simple habits to reduce health disparities.
Study: daily walking and mortality in racial and socioeconomic American adults. However, Image credit: Oleg Elkov / Shutterstock
In a recent article published in the American Journal of Preventive MedicineResearchers explore how the duration. Therefore, pace of daily walking are linked to specific and global mortality due to American and low -income predominance adults.
Their results indicate that fast walking for as fast walk only 15 minutes little as 15 minutes per day could reduce the risk of death by 20%. For example, compared to a non -significant reduction by 4% for those who walk slowly for more than three hours. Meanwhile, In particular, the reduction associated with slow march was not statistically significant. However. In addition, the study revealed that long periods of slow walking (more than an hour a day) were associated with reduced mortality from ischemic heart disease, suggesting a certain advantage for those who cannot walk quickly.
Risk reductions in fast walking have been particularly pronounced in people with pre -existing health problems. Moreover, although all participants took advantage of them.
The study questionnaire has defined the “fast walk” to include activities such as fast walking. Furthermore, exercise and climbing stairs, which can overlap other forms of physical activity.
Background – Fast walk only 15 minutes
Walking is widely recognized as a beneficial activity for longevity fast walk only 15 minutes and overall health. For example, Many studies have shown that aspects such as walking frequency. However, speed and number of stages are linked to the drop in mortality.
Liability or moderate intensity is particularly recommended by health organizations. In addition, Some studies also suggest that the intensity of light can improve glucose. insulin levels, reduce blood pressure and reduce inflammation markers, although the results have been mixed.
A recent study has shown that the elderly who engaged more than 1.5 hours of light activity per day had a 30% reduction in mortality, although walking specifically was not analyzed.
However, most of the existing research has focused on high -income and white predominance populations. This limits our understanding of the advantages of walking in low -income groups. especially in blacks that can face obstacles such as higher substances consumption, poor diet, limited access to health care and dangerous neighborhoods.
These conditions fast walk only 15 minutes can increase risks and mortality for health, potentially explaining certain racial disparities in life expectancy. Few long -term in -depth studies have assessed how walking habits affect mortality in these poorly served populations.
This study addresses this gap using the data from the Southern Community Cohort Study (SCCS). which includes a large number of low -income and black participants, to study the links between walking and mortality.
About the study – Fast walk only 15 minutes
The researchers used SCCS data, which recruited nearly 85,000 people aged 40 to 79 between 2002 and 2009. Most participants were low-income and recruited in community health centers in 12 southeast states of the United States.
Reference data on demography, health history, lifestyle and walking habits were collected through structured questionnaires. For this analysis. the people who died within two years or who had missed walking data were excluded, which led to a final sample of nearly fast walk only 15 minutes 80,000 participants.
The participants reported how long they spent walking slowly and fasting every day. These durations were grouped into four categories: none, less than 30 minutes, 30 to 60 minutes and more than 60 minutes.
Researchers have also examined lifestyle factors such as food quality. sedentary behavior, physical activity, alcohol consumption and smoking to create a composite lifestyle score. This score was based on the regression coefficients associated with the risk of mortality. The mortality data (cause. date of death) were obtained via a link with the national death index until the end of 2022.
Proportional risk models of COX have been used to assess how the rhythm of walking. duration linked to the risk of mortality, by adjusting various demographic, behavioral and health factors.
Key conclusions
During a median follow -up of almost 17 years, more than 26,800 deaths occurred among the 79,856 participants. About fast walk only 15 minutes half has not pointed out any fast walking. and approximately one third reported more than three hours of slow walking per day.
The fast walking has shown a clear association with reduced mortality all causes of causes. Only 15 minutes a day of fast walking was linked to a lower risk of mortality of 19% compared to fast walking.
This relationship has remained significant even after adjustment for lifestyle and health factors. On the other hand. slow walking has shown only a small statistically non -significant reduction of 4% of mortality even to higher durations.
The fast walking has been associated with lower risks of death of cardiovascular diseases (MCV). cancer and other causes, with the most substantial advantages observed for MCV, in particular heart failure and ischemic heart disease. Long slow walking times (more than an hour a day) were linked to the reduction of the mortality of ischemic fast walk only 15 minutes heart disease. offering some advantage to those who cannot work sharply.
Stratified analyzes have suggested stronger effects among people with higher income. those who have not smoked, although advantages have been observed in all sub-groups. However, the extent of mortality reduction was generally comparable in most sub-groups. An additional fast walk has further reduced mortality among those who already walk slowly.
The advantages were independent of other levels of physical activity in leisure time. which suggests that even short episodes of fast walking can offer health benefits independently of broader exercise routines. Risk reduction in fast walking was particularly notable in basic comorbidities, although advantages have been observed for all participants.
Conclusions
This large long -term study revealed that fast walking was systematically linked to all causes. due to the decrease, especially from cardiovascular disease, in a low -income and low -income population.
Even only 15 minutes fast walk only 15 minutes of fast walking daily led to significant reductions in the risk of death. The results highlight fast walking as an accessible at low cost and accessible to improve health in poorly served communities.
The forces include the large size of the sample, the long follow-up and the concentration of an under-represented population. However. walking data have been self -deprecated and may include other activities such as climbing, and physical activity has only been measured at the start, which can introduce inaccuracies or neglect changes over time. Despite these limits, the results remained stable in sensitivity analyzes.
In conclusion. promotion of fast walking, even for short durations, could be a powerful strategy to reduce mortality and improve public health equity. Targeted interventions that treat barriers such as security. mediocre infrastructure can help make fast walking more accessible in disadvantaged communities.
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