The doctor dispelled the myth of the need to take 10,000 steps every day

Walking reduces the risk of developing heart and vascular diseases. However, the statement that you need to walk at least 10,000 steps a day is not entirely true. Alina Azizova, a cardiologist at the Sberbank Health medical company, told Izvestia about this.

"Walking is an affordable way to maintain physical activity and benefit health. This type of activity helps to reduce the risk of developing heart and vascular diseases, including stroke, as well as type II diabetes and osteoporosis," she said.

At the same time, Azizova added that walking helps improve the functioning of the respiratory and immune systems, strengthen the muscles of the buttocks and legs, and reduce stress levels.

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Previously, it was believed that the daily rate of 10,000 steps was a marketing ploy that had no evidence. However, according to the expert, in 2024, a study was published confirming that daily fulfillment of this norm of steps, on average, contributes to an increase in life expectancy and a decrease in mortality from cardiovascular diseases.

"However, it is not necessary to strive for strict daily 10,000 steps: many studies confirm that life expectancy increases if a person walks for an average of 30 minutes a day," said the cardiologist.

She clarified: according to foreign data, 4-4.5 thousand steps per day is enough to reduce mortality from any diseases. Also, according to the results of some studies, walking 6 thousand steps a day helps reduce the risk of developing type II diabetes, and walking 8.2 thousand steps a day reduces the likelihood of obesity and depression. All these data confirm the benefits of walking for people's health, even if they walk less than 10,000 steps per day.

According to the recommendations of the World Health Organization, to maintain the health of an adult, 150 minutes of moderate—intensity aerobic physical activity should be given weekly - for example, 50 minutes 3 times a week. If a person additionally does sports, then he can get enough physical activity, even if the number of steps does not reach a certain number.

"When practicing any kind of sport, it is important to rely on your well—being: if, for example, shortness of breath, dizziness, or pain occur, you should stop training and seek medical help," Azizova said.

In addition, it is important to visit a doctor regularly to make sure that there are no contraindications to classes — this is especially important for patients with chronic diseases. You can see a doctor not only in person, but also online, as part of a telemedicine consultation, she added.

Earlier, on April 10, FitStars fitness trainer, hatha yoga teacher, vinyasa flow, yoga therapist of pelvic floor dysfunctions Lera Bury told Izvestia about how to get rid of the "computer" neck. According to her, head tilts and turns can be effective: smooth movements to the sides, forward and backward help to relax the muscles. Another exercise is shoulder circles: slow shoulder rotations help to "disperse" tension. You can also try working with the shoulder blades: bringing the shoulder blades together and spreading them helps to open the chest and relieve tension in the upper back.