Are YOU a dawdler? Why you’re more likely to die from cancer: Researchers rave over health benefits of walking at at least 4mph
- Fast walkers – who walk at least 4 miles per hour – reduce their risk of dying prematurely
- Scientists believe they promote health and fitness and protect against disease
Taking 10,000 steps a day is a goal for millions of us. But the pace at which we walk can be a more important goal to focus on.
Research shows that brisk walkers – above 6 km/h – are less likely to die from cancer or have a heart attack.
Scientists believe that fast walking improves fitness and protects against diseases.
But the researchers noted that their findings may have to do with the fact that healthier people can walk faster.
Brisk walkers – those who reach speeds of more than 6 km/h – are less likely to die from cancer or have a heart attack
Researchers from the University of Leicester followed 391,652 people, average age 57, included in the UK Biobank.
Participants self-reported their walking pace as ‘slow’ (less than 5 km/h), ‘steady/moderate’ (3-4 km/h) or ‘brisk’ (above 6 km/h).
Only 6.6 percent said they walked slowly, 52.6 percent were in the stable category and 40.8 percent said they walked at a brisk pace.
Participants were followed for an average of 13 years, during which time 22,000 deaths were recorded.
Results, published in the journal Progress in cardiovascular diseaseResearch shows that women who walked at a brisk pace were 26 percent less likely to die from cancer than self-confessed loiterers.
Men had a 29 percent lower risk, compared to that of slow walkers.
Women who developed rapidly faced a 60 percent lower risk of dying from cardiovascular disease. For men it was 62 percent.
According to the data, both genders saw their risk of dying prematurely from other causes, such as dementia and respiratory diseases, decrease by 71 percent when they walked quickly.
The research only proves a connection, not cause-and-effect.
Dr. However, Jonathan Goldney and his team suggested that a faster running pace could improve cardiorespiratory fitness (CRF) – how well the body takes in oxygen and delivers it to the muscles and organs during exercise.
This could theoretically protect against cardiovascular disease – an umbrella term that also includes strokes and heart attacks.
High levels of CRF have previously been associated with improved cardiac output (the amount of blood the heart pumps) and better oxygen uptake.
It is unclear how a fast walking pace reduces the risk of dying prematurely from other causes, such as cancer, dementia and respiratory diseases.
But staying healthy in old age has been shown to reduce the risk of both.
However, the researchers noted that their findings could be related to “reverse causality,” meaning those who walk slowly may be worse off.
According to that same theory, they could have had an undiagnosed condition that also increases their risk of dying earlier.
The researchers suggested that doctors could ask patients about their self-reported walking pace so they could use it as a ‘predictive marker’ of health.
For those who don’t know how fast they walk, researchers have previously suggested that being slightly out of breath or sweaty while walking are signs of a brisk pace.
The NHS says adults should do at least 150 minutes of moderate activity per week, or 75 minutes of vigorous exercise.
It says a brisk walk of ten minutes a day counts towards the recommended 150 minutes of weekly exercise.
Walking is one of the easiest ways to get active, lose weight and stay healthy as it can build endurance, burn calories and improve heart health, the NHS adds.