Step it up.
The health benefits of a daily walk are well established; a constitutional walk reduces the risk of heart disease, lowers blood pressure and LDL (the “bad” cholesterol), reduces stress, boosts immunity, and improves digestion.
Now, a new study adds yet another reason to get your steps in.
Publishing in The Lancet, researchers found that participants who took a 30-minute walk five times a week reported less back pain and fewer medical visits than their stationary counterparts.
Per the study, almost seven in ten people who recover from an episode of lower back pain will experience a recurrence within the following year. Yet after experiencing back pain, these regular walkers were pain-free for almost twice as long as those who stood still.
Low back pain is estimated to affect 619 million people globally in 2020 and is projected to increase to 843 million people by 2050.
In terms of preventing lower back pain, Dr. Jason Lipetz, chief of spine medicine at Northwell Health in Long Island, previously told The Post that picking up children and other heavy items is often the root of the problem.
“Bending over at the waist puts pressure on the discs of the spine and can cause pain,” Lipetz says. “Also, things like riding a bike with the seat too low, even getting in and out of a car, can make you lift the knee too high, putting extra pressure on the spine and contributing to lower back pain.”
Experts believe younger generations are experiencing an influx in back pain due to inactivity and sedentary jobs, especially those that involve looking down at smartphones, laptops and tablets for hours a day.
As an anecdote to the negative consequences of inactivity, walking is a free, low-impact alternative to running or other high-intensity workouts. It is practical, accessible, and may help you live a longer, richer, less pained life.
Recent research found that walking 5,000 steps three times a week for two years could increase a person’s life expectancy by three years and decrease their healthcare costs by up to 13%.
The U.S. Department of Health and Human Services recommends 150 to 300 minutes of moderate-intensity aerobic exercise per week in its physical activity guidelines. A 30-minute walk on weeknights gets steppers within that range.
Research suggests that a brisk pace may be better than a slower stride in lowering the risk of developing type 2 diabetes.
For those looking to amplify their stroll’s aerobic intensity and calorie burn, experts recommend incorporating weights and interval training, walking to the beat of a fast-paced song, and/or walking on an elevated terrain or along a path with hills.
