Step up your health: How many daily steps keep you fit?

New Delhi (The Uttam Hindu): Poor eating habits, pollution, changing weather, and stress have a profound impact on health. Both Ayurveda and science suggest that small habits can improve health. One of the simplest and most effective is walking.

Walking not only strengthens our muscles and bones, but also helps in improving heart health and increasing lifespan.

Ayurveda states that walking balances the body's energy and vitality, improves digestion, and reduces mental stress. Science also supports that daily walking significantly reduces the risk of heart attack and stroke.

Walking is one of the easiest exercises for anyone of any age. When we walk, our heart rate increases, blood circulation improves, and toxins are flushed out. Regular walking helps regulate blood pressure, lowers bad cholesterol, and maintains weight. It is also extremely beneficial for mental health. Walking releases endorphins, which reduce stress and enhance a happy mood.

According to Ayurveda, brisk walking activates the vital air in the body, which increases energy and strengthens the body's immune system. Experts recommend brisk walking for at least 30 minutes daily to prevent heart attacks.

According to studies by the American Heart Foundation and Northwestern Medicine, a brisk 30-minute walk, or approximately 9,000 to 10,000 steps, five days a week is ideal for heart health. This improves blood circulation, strengthens the heartbeat, and balances blood pressure and cholesterol. If someone is unable to take such a long walk, even 3,800 to 4,000 steps is beneficial as a starting point. The key is to walk regularly every day.

Experts say this habit is even more beneficial for the elderly. Studies have found that people 60 years and older who walk 6,000 to 9,000 steps daily have a 40 to 50 percent lower risk of heart attack and stroke than those who walk only 2,000 steps daily.

Walking approximately 2.5 to 4 miles a day keeps the heart strong and reduces the risk of cardiovascular disease. Ayurveda also believes that regular and balanced walking maintains body heat and energy, leading to a long and healthy life.