Brisk walking is strongly associated with a longer life, which may already be known to those who favor walking as an exercise.
(One of the leading physiologists in the world has found that brisk walking, which is roughly described as walking quickly enough to keep up a conversation but not a song, can add up to 20 years to your life expectancy.)
While sleep deprivation is associated with a host of health problems, including an increased risk of mortality, a recent study in the British Journal of Sports Medicine found that vigorous walking for a specified amount of minutes each week may counteract this effect.
In order to live a longer and more fruitful life, reading on will teach you how far you should aim to walk each week. Plus, if you’re someone who gets a thrill out of brisk walks, you should know about The Secret Cult Walking Shoe That People Love.
Your Lifespan and How It Relates to Sleep and Exercise
Sleep deprivation and inactivity are long-established risk factors for premature death, according to scientific research.
The latest study concluded, however, that the “joint effects” of chronically inadequate sleep and sedentary lifestyle “remain unknown.” The primary objective of the study was to determine the relationship between exercise and sleep duration and mortality risk.
Based on the massive UK Biobank investigation, researchers from the UK’s University College London and Australia’s University of Sydney examined health records from over 380,000 participants (average age: 56) over 11 years.
The researchers recorded the individuals’ activity levels as “high,” “medium,” or “low,” and their sleep quality as “healthy,” “intermediate,” or “poor.” Over the course of the examined time period, over 15,000 individuals had passed away, with cancer being the leading cause of death among those who did not survive.
And if you’re looking for some excellent advice on how to walk for exercise, check out these Hidden Strategies Revealed by Walking Experts.
Sleep Disrupted? The Importance of Walking
A brisk 2.5 hours of walking per week, or 1.5 hours of running per week, seemed to “eliminate most of the deleterious associations” of poor sleep on the risk of early mortality, according to the researchers’ findings.
What this means is that vigorous exercise, such as going for a run, seems to offset the negative effects of sleep deprivation on health, such as an increased chance of premature mortality.
Additionally, their calculations show that compared to someone who exercises and has good sleep, those who suffer from poor sleep quality and don’t exercise have a nearly 60% increased risk of dying prematurely.
Additionally, your chance of cancer is 45% higher and your risk of cardiovascular disease is approximately 70% higher.
In Line with the Recommendations of the World Health Organization
Guidelines for physical activity put the recommended weekly exercise time for adults over 18 years old at 150–300 minutes of moderate intensity (like brisk walking) or 75–150 minutes of vigorous intensity (like running).
The latest research strongly supports those suggestions when it comes to the link between insufficient sleep and an increased risk of premature death.
A Few Incredible Pointers on Walking
The study serves as a useful reminder that there is a positive feedback loop that can be readily established by adopting a comprehensive approach to one’s health and fitness.
A better, more active, and longer life is possible via proper nutrition, regular exercise, and adequate sleep. Sleep and nutrition are two areas that are likely to improve with increased physical activity.
Getting a good night’s rest will help you make healthier choices overall, including whether or not to exercise and what to eat. It’s also possible that a lack of quality sleep causes you to eat poorly and exercise less, and that the reverse is also true.
But if you’re the type that has trouble sleeping on a regular basis, this study shows that exercising is even more crucial. Also, check out these incredible walking workouts that the trainer says will help you get lean if you’re interested in walking more.
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