Discover Two Equally Beneficial Alternatives if You Cannot Walk 10,000 Steps: Backed by Studies!

Walking 10,000 steps per day has been proven to have positive effects on a person’s health. However, achieving this goal can be challenging as it is equivalent to walking approximately 5 miles.

Fortunately, recent research has discovered more efficient ways to reap similar health benefits without spending at least an hour per day solely on walking.

According to a study conducted on over 450,000 adults, taking the stairs is one effective method.

This study, published in the esteemed medical journal Atherosclerosis, revealed that climbing five flights of stairs each day (around 50 steps) reduces the risk of cardiovascular disease by 20%.

Moreover, the study found that breaking up the stair climbing into smaller segments throughout the day, rather than doing five flights at once, yields the same benefits.

ABC News medical correspondent Dr. Darien Sutton, an emergency medicine physician not involved with the study, advises, “Choose a flight of stairs and climb it two to three times a day. For example, if you work in an office, opt for a bathroom that’s on a different floor.”

Sutton highlights that in addition to reducing the risk of cardiovascular disease, climbing stairs can also lower the risk of diabetes and improve muscle strength.

Another study, recently published in the British Journal of Sports Medicine, supports the notion that short bursts of activity have substantial health benefits.

The study suggests that engaging in 20 to 25 minutes of vigorous movement per day, such as brisk walking, jogging, and cycling, can promote longevity.

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Conversely, the study found that individuals who spend most of their day sedentary, with less than 20 minutes of activity, face an increased mortality risk of up to 40%.

“This study exemplifies the fact that movement is key to living a longer life,” states Sutton, who was not involved in the study. “And it only takes a few minutes a day to reap those benefits.”

The U.S. Centers for Disease Control and Prevention (CDC) currently recommends that adults engage in 150 minutes of moderate-intensity physical activity each week, equivalent to 30 minutes per day, five days a week.

Additionally, the CDC advises adults to engage in two days of muscle strengthening activities every week.

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Furthermore, the CDC suggests that adults do not need to complete all 30 minutes of exercise in one sitting. They can spread it out throughout the week and break it into shorter time intervals.

Dr. Avish Jain, a member of the ABC News Medical Unit, contributed to this report.