Aarushi Bhadury

Should You Do Pilates While Experiencing Menstrual Cramps?

Pilates (Credit-Canva)

<span>Pilates</span> can be a beneficial way to manage <span>menstrual cramps</span>. Its gentle movements can help increase blood flow to the pelvic region, reducing pain and discomfort. Additionally, Pilates can improve mood and promote relaxation, which can further alleviate the symptoms of menstruation. However, it's important to listen to your body and adjust the intensity of the exercises as needed. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional. Remember, always consult with your doctor before starting any new exercise regimen, especially if you have underlying health conditions. 

<h2>Exercises you can do for Menstrual Pain</h2>

Pilates is a low-impact exercise program that focuses on strengthening the core, improving flexibility, and enhancing posture. It is a popular choice for people of all ages and fitness levels, as it offers a wide range of benefits for both physical and mental health. These exercises target various muscle groups and offer a variety of challenges to keep your workouts interesting and effective. 

This classic Pilates exercise engages the core and improves abdominal strength. It also helps to increase cardiovascular endurance and coordination. To perform the hundred, lie on your back with your knees bent and feet flat on the floor. Lift your head and shoulders off the mat, engaging your core. Pump your arms up and down, counting to 100. 

The single leg stretch is a challenging exercise that targets the core, obliques, and hip flexors. It also improves balance and coordination. To perform the exercise, lie on your back with your knees bent and hands on your thighs. Extend one leg, reaching for your opposite hand. Alternate legs and repeat. 

The pelvic curl is a foundational Pilates exercise that strengthens the core and improves pelvic stability. It also helps to stretch the hamstrings and lower back. To perform the exercise, lie on your back with your knees bent and feet flat on the floor. Gently press your lower back into the mat, then lift your pelvis off the ground. Lower back down and repeat. 

The rollover is a more advanced Pilates exercise that requires strength and flexibility in the core and hamstrings. It can help to improve balance, coordination, and spinal mobility. To perform the exercise, lie on your back with your arms extended overhead. Reach for your toes, rolling your pelvis off the ground. Lower back down and repeat. 

The chest lift is a great exercise for strengthening the upper body and core. It also helps to improve posture and breathing. To perform the exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands on your chest and gently lift your upper body off the mat. 

The saw is a twisting exercise that helps to improve spinal flexibility, core strength, and balance. It also stretches the hamstrings and lower back. To perform the exercise, sit with your legs extended and feet slightly apart. Lean forward, reaching for your left ankle with your right hand. Repeat on the other side. 

The side plank is a challenging exercise that targets the core, shoulders, and hips. It also improves balance and coordination. To perform the exercise, start in a plank position, then rotate your body to one side, supporting your weight on your forearm and outer foot. Hold for 30 seconds, then switch sides. 

Leg circles are a great exercise for improving hip flexibility and stability. They can also help to increase blood flow to the legs. To perform the exercise, lie on your back with your knees bent and feet flat on the floor. Extend one leg and draw circles in the air. Repeat on the other side. 

The bridge is a foundational Pilates exercise that strengthens the core, glutes, and hamstrings. It also helps to improve pelvic stability and posture. To perform the exercise, lie on your back with your knees bent and feet hip-width apart. Press your feet into the floor and lift your hips off the mat. Hold for 30 seconds, then lower back down. 

Health Conditions A-Z

health

Menstrual Cramps

Pilates

plankthe

menstrual painpilates

bridgethe

curlthe

Cardiologist Says He Would Never Buy These 10 Foods 'After 20 Years Of Treating Heart Diseases'

Deadly Flesh-Eating Bacteria Kills Two Oysters Kill Two: Is Climate Change Making Infection Worse?

Common Heart Attack Pills May Not Be Safe For Women, New Study Shares Warning

Fitness

5 Foods You Should Avoid For PCOS, Says Gynecologist

Love Sitting With Your Legs Crossed? Here’s You Should Avoid It

6 Daily Foods That Are Secretly Increasing Your Calories

9 Brain Boosters You Should Do Everyday

Hip Exercises That Will Keep You Flexible As You Age

9 Leg Exercises Office Workers’ Should Do At Home

Benefits of Having Herbal Tea Every Morning

9 Daily Habits That Boost Your Brain Power

Lower-Body Exercises That Are Game-Changers

How Drinking Apple Cider Vinegar Helps You

Aging Myths You Should Never Believe

Superfoods That Support Your Gut Health

What Happens To Your Body When You Eat Instant Noodles Every Day?

Health Issues Premature Babies Often Face

Exercises Office Workers Should Do For Their Heart Health

Reasons Why You Should Add Raw Turmeric To Your Diet

Benefits Of Drinking Milk At Night: Why You Should Do It

Food That Provides Vitamin B12 Naturally In Your Diet

Surprising Health Benefits Of Fenugreek Seeds

9 Superfoods You Should Eat For Your Brain Health

What Does Mental Health Support Look Like At Work?

Long Stretches You Should Do To Unwind From Your Day

Colon Cancer In Young Adults: Early Symptoms You Should Know

Health Benefits Of Eating Dry Fruits Everyday

Are You At Risk For Fried Rice Syndrome?

These Tests Reveal How Well You Are Aging

Lower-Back Exercises You Should Do After A Long-Day's Work

Children’s Diet – What Kids Need To Eat For Immunity Building

Common Diabetes Myths That Could Hurt Your Health

Love Spicy Food? Here’s How It Affects Your Health

Superfood List: Veggies And Fruits You Must Have For Immunity

Foods People With IBS Should Avoid

Exercises To Improve Digestion

Easy Work Lunches You Can Make In The Morning

Hunger Vs Craving: Difference Explained In 60 seconds

These Things Can Cause Your Heart To Age Faster

High Carb Foods That Are Actually Healthy

Immune-Boosting Foods To Have During Rainy Season

Potato Based Dishes You For Week-Long Meal Prep

Pilates can be a beneficial way to manage menstrual cramps. Its gentle movements can help increase blood flow to the pelvic region, reducing pain and discomfort. Additionally, Pilates can improve mood and promote relaxation, which can further alleviate the symptoms of menstruation. However, it's important to listen to your body and adjust the intensity of the exercises as needed. If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional. Remember, always consult with your doctor before starting any new exercise regimen, especially if you have underlying health conditions. Exercises you can do for Menstrual PainPilates is a low-impact exercise program that focuses on strengthening the core, improving flexibility, and enhancing posture. It is a popular choice for people of all ages and fitness levels, as it offers a wide range of benefits for both physical and mental health. These exercises target various muscle groups and offer a variety of challenges to keep your workouts interesting and effective. HundredThis classic Pilates exercise engages the core and improves abdominal strength. It also helps to increase cardiovascular endurance and coordination. To perform the hundred, lie on your back with your knees bent and feet flat on the floor. Lift your head and shoulders off the mat, engaging your core. Pump your arms up and down, counting to 100. Single Leg StretchThe single leg stretch is a challenging exercise that targets the core, obliques, and hip flexors. It also improves balance and coordination. To perform the exercise, lie on your back with your knees bent and hands on your thighs. Extend one leg, reaching for your opposite hand. Alternate legs and repeat. Pelvic CurlThe pelvic curl is a foundational Pilates exercise that strengthens the core and improves pelvic stability. It also helps to stretch the hamstrings and lower back. To perform the exercise, lie on your back with your knees bent and feet flat on the floor. Gently press your lower back into the mat, then lift your pelvis off the ground. Lower back down and repeat. RolloverThe rollover is a more advanced Pilates exercise that requires strength and flexibility in the core and hamstrings. It can help to improve balance, coordination, and spinal mobility. To perform the exercise, lie on your back with your arms extended overhead. Reach for your toes, rolling your pelvis off the ground. Lower back down and repeat. Chest LiftThe chest lift is a great exercise for strengthening the upper body and core. It also helps to improve posture and breathing. To perform the exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands on your chest and gently lift your upper body off the mat. SawThe saw is a twisting exercise that helps to improve spinal flexibility, core strength, and balance. It also stretches the hamstrings and lower back. To perform the exercise, sit with your legs extended and feet slightly apart. Lean forward, reaching for your left ankle with your right hand. Repeat on the other side. Side PlankThe side plank is a challenging exercise that targets the core, shoulders, and hips. It also improves balance and coordination. To perform the exercise, start in a plank position, then rotate your body to one side, supporting your weight on your forearm and outer foot. Hold for 30 seconds, then switch sides. Leg CirclesLeg circles are a great exercise for improving hip flexibility and stability. They can also help to increase blood flow to the legs. To perform the exercise, lie on your back with your knees bent and feet flat on the floor. Extend one leg and draw circles in the air. Repeat on the other side. BridgeThe bridge is a foundational Pilates exercise that strengthens the core, glutes, and hamstrings. It also helps to improve pelvic stability and posture. To perform the exercise, lie on your back with your knees bent and feet hip-width apart. Press your feet into the floor and lift your hips off the mat. Hold for 30 seconds, then lower back down. 

should you do pilates while experiencing menstrual cramps?

Health and Me

Cardiologist Warns “You Don’t Have One Heart... But 2”: How This ‘Silent’ Second Heart Could Change Your Health

GLP-1 Alone Isn’t The Solution – Why Strength Training Is Key To Healthy Weight Loss Even With Weight Loss Injections

glp-1 alone isn’t the solution – why strength training is key to healthy weight loss even with weight loss injections

Health & Wellness

Is Skipping Exercise Worse for Diabetes Than Eating Sugar?

is skipping exercise worse for diabetes than eating sugar?

Ozempic Rebound: This Is How Quickly You Could Gain Weight After You Quit Ozempic

ozempic rebound: this is how quickly you could gain weight after you quit ozempic

Health News

Hard-To-Manage High Blood Pressure Could Now Be Treated With A Pill In Just 12-Weeks

hard-to-manage blood pressure could now be treated with a pill in just 12-weeks

Our hearts works very hard to make sure we have the energy and strength to do everything we need. However, as gracious our organs are to us, most of us are not as helpful back to it. Whether it is eating junk food, not exercising, sleeping late etc. However, did you know, your heart is not the only one bearing the burden? You also have another heart in your body contributing to your health. 

Heart transplant cardiologist Dr. <span>Dmitry Yaranov</span> calls your calf muscles your "second heart" for a very good reason. When you move your legs, these muscles squeeze and relax, which helps push blood back up toward your main heart. 

This pumping action is essential for good circulation throughout your body. Without it, blood can pool in your lower legs, making it harder for your heart to work. By keeping your calf muscles strong, you help your body's entire circulatory system run smoothly, which can prevent problems like dangerous blood clots. 

<h2>How Your ‘Sitting’ Lifestyle Is Killing Your Heart </h2>

Our modern lives often involve a lot of sitting, which is a big problem for our calves and our hearts. When we don't use our calf muscles, they weaken and lose their ability to pump blood effectively. 

Dr. Yaranov warns that this forces your main heart to work much harder to circulate blood on its own. Over time, this extra strain can cause circulation to slow down, leading to swelling in your legs, high blood pressure, and a much higher risk of heart failure. No pill can replace the natural, powerful benefits of simply moving your body. 

<h2>Simple Ways to Keep Your Calves Strong </h2>

The good news is that you can easily strengthen your calf muscles without a gym. Dr. Yaranov suggests simple changes to your daily routine. Try to walk every day to get your blood flowing. 

You can also do calf raises while you're sitting at your desk or waiting in line at the grocery store. Whenever possible, choose to take the stairs instead of the elevator. These small, consistent actions will help keep your "second heart" strong and healthy for life, which in turn protects your main heart. 

<h2>Calf Exercises You Can Do At Home </h2>

Stand with your feet flat on the ground. Slowly lift your heels as high as you can, balancing on your toes, then lower yourself back down with control. Repeat for several repetitions to build strength. 

Stand on one leg, using a chair or wall for balance. Lift your heel as high as possible, then lower it back down slowly. This variation helps improve your balance and builds strength one leg at a time. 

Stand a few feet from a wall and place your hands on it. Step one foot back and lean forward, keeping your back heel on the floor to feel a deep stretch in your calf. Hold for 30 seconds. 

Hold a dumbbell in each hand. Stand with your feet flat on the ground. Lift your heels and rise up onto your toes. Squeeze your calf muscles at the top before slowly lowering yourself back down. 

Sit on a chair and place your feet flat on the floor. Place a heavy book or a dumbbell on your knees for weight. Lift your heels as high as you can, then slowly lower them for a controlled movement.

Heart health

dmitry yaranov

standing calf stretch stand

Calf and heart link

calf health

Calf exercises at home

heart expert

second heart health

Our hearts works very hard to make sure we have the energy and strength to do everything we need. However, as gracious our organs are to us, most of us are not as helpful back to it. Whether it is eating junk food, not exercising, sleeping late etc. However, did you know, your heart is not the only one bearing the burden? You also have another heart in your body contributing to your health. Heart transplant cardiologist Dr. Dmitry Yaranov calls your calf muscles your "second heart" for a very good reason. When you move your legs, these muscles squeeze and relax, which helps push blood back up toward your main heart. This pumping action is essential for good circulation throughout your body. Without it, blood can pool in your lower legs, making it harder for your heart to work. By keeping your calf muscles strong, you help your body's entire circulatory system run smoothly, which can prevent problems like dangerous blood clots. How Your ‘Sitting’ Lifestyle Is Killing Your Heart Our modern lives often involve a lot of sitting, which is a big problem for our calves and our hearts. When we don't use our calf muscles, they weaken and lose their ability to pump blood effectively. Dr. Yaranov warns that this forces your main heart to work much harder to circulate blood on its own. Over time, this extra strain can cause circulation to slow down, leading to swelling in your legs, high blood pressure, and a much higher risk of heart failure. No pill can replace the natural, powerful benefits of simply moving your body. Simple Ways to Keep Your Calves Strong The good news is that you can easily strengthen your calf muscles without a gym. Dr. Yaranov suggests simple changes to your daily routine. Try to walk every day to get your blood flowing. You can also do calf raises while you're sitting at your desk or waiting in line at the grocery store. Whenever possible, choose to take the stairs instead of the elevator. These small, consistent actions will help keep your "second heart" strong and healthy for life, which in turn protects your main heart. Calf Exercises You Can Do At Home Calf Raises Stand with your feet flat on the ground. Slowly lift your heels as high as you can, balancing on your toes, then lower yourself back down with control. Repeat for several repetitions to build strength. Single Leg Calf Raise Stand on one leg, using a chair or wall for balance. Lift your heel as high as possible, then lower it back down slowly. This variation helps improve your balance and builds strength one leg at a time. Standing Calf Stretch Stand a few feet from a wall and place your hands on it. Step one foot back and lean forward, keeping your back heel on the floor to feel a deep stretch in your calf. Hold for 30 seconds. Dumbbell Calf Raise Hold a dumbbell in each hand. Stand with your feet flat on the ground. Lift your heels and rise up onto your toes. Squeeze your calf muscles at the top before slowly lowering yourself back down. Seated Calf Raise Sit on a chair and place your feet flat on the floor. Place a heavy book or a dumbbell on your knees for weight. Lift your heels as high as you can, then slowly lower them for a controlled movement.

cardiologist warns “you don’t have one heart... but 2”: how this ‘silent’ second heart could change your health

Can Diabetes Drugs Steal Your Vision? Why GLP-1s Are Facing Eye Damage Claims

can diabetes drugs steal your vision? why glp-1s are facing eye damage claims

Weight loss injections have grown a lot in popularity as people flock to their healthcare professionals and nearby health stops to get one for themselves. Although it is rising in popularity, there are many side effects of the same. Many people find that different aspects of themselves have been altered after they took the weight loss injections along with some major bodily changes like loss of muscle mass. 

Although these medications <span>Ozempic</span>, Wegovy, and Mounjaro—known as GLP-1 agonists—have become popular for their weight loss component, it was originally made for people with diabetes. Even though it is popular, the basic fundamentals of weight loss remain the same. A weight loss method that is devoid of exercise not only causes fat loss, but also muscle loss. 

<h2>What Actually Happens When You Use GLP-1 Injection? </h2>

To understand how your body losses weight on <span>weight loss injection</span>, one must understand how this drug affects your body. GLP-1 agonists have three main effects on the body: 

<ul><li>They help the pancreas release insulin, which lowers blood sugar.</li><li>They slow down digestion, meaning food stays in your stomach longer and releases sugar into your bloodstream more slowly.</li><li>They affect the brain to make you feel fuller sooner and for longer.</li></ul>

<h2>You’re Losing Muscle, Not Fat </h2>

When you lose weight, you typically lose both fat and muscle. While some studies suggest that GLP-1s don't cause more muscle loss than other weight-loss methods, it's still a concern. A study published in the 2024 Diabetes, Obesity &amp; Metabolism, suggested that muscle loss could be a big part of the total weight lost as much as 60% in some cases, while other studies show a much smaller amount. 

Losing muscle can make you weaker, increase your risk of falls, and even reduce your bone density. This is why adding strength training to your routine is so important. It helps you build and keep muscle, which is key to a healthy and strong body. 

<h2>Weight Loss Injections And Strength Training: Things To Keep In Mind </h2>

Before starting any new exercise plan, always get advice from your doctor. They can give you a plan that is right for your health and the medicine you're taking. 

Begin with simple, gentle activities like walking. As you get stronger, you can gradually do more. Finding activities you enjoy, like dancing or cycling, will help you stick with it. 

A good routine includes a mix of different exercises. Try for at least 150 minutes of aerobic activity (like swimming) and two days of strength training (using weights or your own body weight) each week. Add in flexibility exercises like yoga to help with movement and prevent injury. 

If you have diabetes, check your blood sugar before and after you work out. Your doctor can help you understand if you need to adjust your food or medication. 

Make sure you're drinking enough water and eating healthy foods. This will fuel your body and help your muscles recover. 

Pay attention to how you feel during exercise. If you feel dizzy, unusually tired, or uncomfortable, it's a sign to slow down or stop. Your body will tell you what it needs.

glp-1 drugs

weight loss injection

weight loss injection and muscle loss

do you lose muscle with ozempic

ozempic side effects

ozempic

Weight loss injections have grown a lot in popularity as people flock to their healthcare professionals and nearby health stops to get one for themselves. Although it is rising in popularity, there are many side effects of the same. Many people find that different aspects of themselves have been altered after they took the weight loss injections along with some major bodily changes like loss of muscle mass. Although these medications Ozempic, Wegovy, and Mounjaro—known as GLP-1 agonists—have become popular for their weight loss component, it was originally made for people with diabetes. Even though it is popular, the basic fundamentals of weight loss remain the same. A weight loss method that is devoid of exercise not only causes fat loss, but also muscle loss. What Actually Happens When You Use GLP-1 Injection? To understand how your body losses weight on weight loss injection, one must understand how this drug affects your body. GLP-1 agonists have three main effects on the body: They help the pancreas release insulin, which lowers blood sugar.They slow down digestion, meaning food stays in your stomach longer and releases sugar into your bloodstream more slowly.They affect the brain to make you feel fuller sooner and for longer.You’re Losing Muscle, Not Fat When you lose weight, you typically lose both fat and muscle. While some studies suggest that GLP-1s don't cause more muscle loss than other weight-loss methods, it's still a concern. A study published in the 2024 Diabetes, Obesity & Metabolism, suggested that muscle loss could be a big part of the total weight lost as much as 60% in some cases, while other studies show a much smaller amount. Losing muscle can make you weaker, increase your risk of falls, and even reduce your bone density. This is why adding strength training to your routine is so important. It helps you build and keep muscle, which is key to a healthy and strong body. Weight Loss Injections And Strength Training: Things To Keep In Mind Talk to Your Doctor Before starting any new exercise plan, always get advice from your doctor. They can give you a plan that is right for your health and the medicine you're taking. Start Slowly Begin with simple, gentle activities like walking. As you get stronger, you can gradually do more. Finding activities you enjoy, like dancing or cycling, will help you stick with it. Mix It Up A good routine includes a mix of different exercises. Try for at least 150 minutes of aerobic activity (like swimming) and two days of strength training (using weights or your own body weight) each week. Add in flexibility exercises like yoga to help with movement and prevent injury. Monitor Your Blood Sugar If you have diabetes, check your blood sugar before and after you work out. Your doctor can help you understand if you need to adjust your food or medication. Stay Hydrated and Nourished Make sure you're drinking enough water and eating healthy foods. This will fuel your body and help your muscles recover. Listen to Your Body Pay attention to how you feel during exercise. If you feel dizzy, unusually tired, or uncomfortable, it's a sign to slow down or stop. Your body will tell you what it needs.

Ishita Roy

No Longer Need 10,000 Steps? 2,500-4,000 Are Enough To Protect Your Heart, Says Doctor

beta-blockers: common heart attack pills may not be safe for women, new study shares warning

Dr Sudhir's X post

For years, 10,000 steps a day has been seen as the gold standard for <span>fitness</span>. However, new medical perspectives suggest that walking fewer steps, if done correctly, can still provide significant health benefits. Hyderabad-based neurologist from Apollo Hospital, Dr. Sudhir Kumar, in a detailed post on X, explained why people should not feel discouraged if they fall short of the 10,000-step benchmark.

<h2>Rethinking the 10,000-Step Target</h2>

The 10,000-step goal originated decades ago as a marketing concept rather than a scientifically backed number. While it remains a popular target, experts now stress that the quality of walking matters as much as quantity. Walking at a brisk pace and steadily increasing one’s step count over time can greatly benefit cardiovascular health, especially for individuals with high blood pressure.

Dr. Kumar noted that the UK Biobank study, a large-scale health database, revealed how every additional 1,000 steps per day lowers the risk of heart-related conditions. Missing the 10,000 mark, therefore, does not negate the benefits of walking.

<h3>Evidence From the UK Biobank Study</h3>

According to the data, each 1,000-step increase in daily activity contributed to:

<ul><li>A 17% reduction in major cardiovascular events</li><li>A 22% lower risk of heart failure</li><li>A 9% decrease in heart attacks</li><li>A 24% reduction in strokes</li></ul>

These findings underscore that even modest increases in walking can create measurable differences in long-term health outcomes.

<h2>Brisk Walking Packs an Extra Punch</h2>

One of the most striking observations was that brisk walking during the most energetic 30 minutes of the day offered unique benefits, regardless of the total daily step count. Short bursts of faster-paced walking appeared to provide added protection against heart disease. This suggests that people who cannot reach higher step counts may still safeguard their health by incorporating short, brisk walks into their routines.

Dr. Kumar emphasized that as few as 2,500 to 4,000 steps per day can significantly lower illness risk when compared with a sedentary lifestyle. This is especially encouraging for individuals who may struggle to achieve higher numbers due to age, chronic illness, or busy schedules.

He also pointed out that 1.3 billion adults worldwide live with hypertension, making walking an especially important and accessible form of preventive healthcare. Even small increases in activity, such as adding 1,000 steps daily, can meaningfully reduce complications associated with high blood pressure.

<h2>How to Start Building Healthy Habits</h2>

For those looking to improve their step counts, experts recommend a gradual approach. Increasing daily activity by 500 to 1,000 steps at a time helps individuals avoid burnout and makes it easier to sustain the habit long-term. Maintaining a brisk pace is equally important, as intensity plays a key role in cardiovascular benefits.

<h2>A Simple and Accessible Strategy</h2>

Walking requires no special equipment, gym memberships, or training, making it one of the most accessible strategies for improving <span>heart health</span>. Dr. Kumar concluded in his X post that people should focus less on obsessing over 10,000 steps and more on moving consistently, briskly, and progressively.

Ultimately, whether someone walks 3,000 or 9,000 steps, the key message is clear: every step counts toward better heart health.

you dont need 10000 steps to be fit

fitness

heart health

10000 steps

heart health and walking

walk for heart

For years, 10,000 steps a day has been seen as the gold standard for fitness. However, new medical perspectives suggest that walking fewer steps, if done correctly, can still provide significant health benefits. Hyderabad-based neurologist from Apollo Hospital, Dr. Sudhir Kumar, in a detailed post on X, explained why people should not feel discouraged if they fall short of the 10,000-step benchmark.Rethinking the 10,000-Step TargetThe 10,000-step goal originated decades ago as a marketing concept rather than a scientifically backed number. While it remains a popular target, experts now stress that the quality of walking matters as much as quantity. Walking at a brisk pace and steadily increasing one’s step count over time can greatly benefit cardiovascular health, especially for individuals with high blood pressure.Dr. Kumar noted that the UK Biobank study, a large-scale health database, revealed how every additional 1,000 steps per day lowers the risk of heart-related conditions. Missing the 10,000 mark, therefore, does not negate the benefits of walking.Evidence From the UK Biobank StudyAccording to the data, each 1,000-step increase in daily activity contributed to:A 17% reduction in major cardiovascular eventsA 22% lower risk of heart failureA 9% decrease in heart attacksA 24% reduction in strokesThese findings underscore that even modest increases in walking can create measurable differences in long-term health outcomes.Brisk Walking Packs an Extra PunchOne of the most striking observations was that brisk walking during the most energetic 30 minutes of the day offered unique benefits, regardless of the total daily step count. Short bursts of faster-paced walking appeared to provide added protection against heart disease. This suggests that people who cannot reach higher step counts may still safeguard their health by incorporating short, brisk walks into their routines.Lower Threshold, Higher ImpactDr. Kumar emphasized that as few as 2,500 to 4,000 steps per day can significantly lower illness risk when compared with a sedentary lifestyle. This is especially encouraging for individuals who may struggle to achieve higher numbers due to age, chronic illness, or busy schedules.He also pointed out that 1.3 billion adults worldwide live with hypertension, making walking an especially important and accessible form of preventive healthcare. Even small increases in activity, such as adding 1,000 steps daily, can meaningfully reduce complications associated with high blood pressure.How to Start Building Healthy HabitsFor those looking to improve their step counts, experts recommend a gradual approach. Increasing daily activity by 500 to 1,000 steps at a time helps individuals avoid burnout and makes it easier to sustain the habit long-term. Maintaining a brisk pace is equally important, as intensity plays a key role in cardiovascular benefits.A Simple and Accessible StrategyWalking requires no special equipment, gym memberships, or training, making it one of the most accessible strategies for improving heart health. Dr. Kumar concluded in his X post that people should focus less on obsessing over 10,000 steps and more on moving consistently, briskly, and progressively.Ultimately, whether someone walks 3,000 or 9,000 steps, the key message is clear: every step counts toward better heart health.

no longer need 10,000 steps? 2,500-4,000 are enough to protect your heart, says doctor

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.