Dr Malik explains
This 2023 study confirms what I have always said – walking is a great form of exercise at any age. It can be a social or solo activity. You need no special equipment. It costs nothing.
What’s the evidence?
Loads! Couch potatoes have higher mortality. And the older you get, the more important it is to get moving EVERY day. If you sit still, the muscles start to fade. You can learn more on why physical activity is important in our blog.
How far is good enough?
There must be a starting threshold?
No – look at the charts below. You gain benefit with your first thousand and keep on gaining until you reach 9-10,000. I have always recommended 10,000- I like round numbers. If you are older, say over 60, 7-8,000 may be enough.
I don’t count steps, how long a walk?
I suggest an hour at an average speed is about 10,000 steps. See the charts below for the approximate distance you could walk – of course, it depends on how fast you walk and how tall you are! But it is about 5 miles. Most smart gadgets will tell you the step count!
My smart device gives me lots more numbers – what do they mean?
You can get fancy and look at lots, I get asked about heart rate variability (HRV). The absolute number is less vital; track how it increases (which is good). It measures the tiny variations in heartbeats (in milliseconds) and detects if you are in relaxed, healthy mode – higher variability, or stressed, less healthy mode- less variability.
I am never certain that the calories burnt are that accurate. But as a rule of thumb, one digestive biscuit is 20 minutes walk to burn off!
I am worried about my health
OK, book an appointment to come and see me, and we can plan how to reduce the anxiety and increase your survival chances!
Chart for men: 10, 000 steps
Chart for women: 10,000 steps
Heart rate variability charts
2. AURA
Summary
Exercise is good. It helps you lose weight, lowers your blood pressure and cholesterol, and, yes, it will improve your HRV.
A higher HRV is better. BUT you could be unfit and have a HRV higher than someone fit, as there is a lot of variation between individuals
If you really want to monitor all your vital signs, then go for it, as long as the stress of doing it does not increase your blood pressure!
Article by Dr Malik, a leading UK cardiologist. He works at One Welbeck Heart Health – London’s Largest Private Cardiology Group, and at Hammersmith Hospital, Imperial College Healthcare NHS Trust, London, one of the largest NHS Trusts in the UK.
