Sign up CNN fitness but better A series of information bulletins. Our seven -part guide will help you to facilitate a healthy routine based on experts.
Performing your health is useful, but it can also help you affect disability later, later new research has been found.
According to a study published on Friday in Jama Network Open, walking 100 minutes a day was associated with a 23% reduced risk of chronic back pain.
“This is an important conclusion because walking is a simple, inexpensive and accessible activity that can be widely encouraged to reduce the burden of lower back pain,” said Rayane Haddadj, a doctoral student at the Department of Public Health and Nursing.
It is estimated that 600 million people around the world suffer from pain in the lower back, which is considered a major cause of disability, said physiotherapist dr. Natasha Pocovi, a post -ctorate researcher at Macquarie University in Sydney in Health Sciences. She did not participate in the study.
It is expected that by 2050 According to the World Health Organization, chronic lower back pain is expected to increase to $ 843 million.
And yet, research and clinical practice are often overlooked in the lower back pain, Pocovi added.
The results of this latest study show that there is a possibility of using physical activity as prevention. Pocovi said the investigation also “shows that we do not need to complicate our exercise order to protect ourselves from chronic lower back pain.”
More steps associated with reduced back pain risk, a new study found. – FG Trade/E+/Getty Images
More steps, less pain
To investigate the connection between walking and back pain prevention, the research team has analyzed data from the Troys Health or hunting research in Norway for over 11,000 years and older participants.
2017-2019 Hunto researchers asked the study participants to wear axler for seven days to follow their walking habits. Then the Hunt team followed from 2021 and 2023. And asked if the participants had suffered back pain based on the new study.
People were divided into four groups: those who walked less than 78 minutes a day, 78-100 minutes, 101-124 minutes and more than 125 minutes.
The findings showed that increasing daily walking increased, the risk of chronic lower back pain decreased, and preliminary evidence revealed that moderate or lightning walking was more protective than slow pace, Pocovi said.
There are reasons to trust the results of the study, including the high sample size and the use of accelerometers instead of people who report their level of physical activity, she added.
However, walking data has been recorded only within a week, which may not reflect people’s models a month or a year, said Pocovi.
The study is also monitored, which means that although it can show associations, researchers cannot say exactly that walking caused a lower back pain risk.
To walk more
Not only the pain in the lower back is the main cause of disability – it is also expensive. Based on 2024 April According to the survey, people spend more than $ 30,000 on the cost of back pain on average.
Haddadj said mild, inexpensive changes that prevent chronic lower back pain can have a major impact.
The study could not be resolved if the walk 100 minutes straight had more, less or the same effect as accumulating the same time with short explosions, Pocovi said.
However, in most cases, unless there is a basic state of health, any number of walking is better than none, Pocovi said.
“Start with short walks, planning specific walks or finding small ways to take a short walk in your daily routine,” she said.
She likes to step up the stairs, not a elevator or go to the cafe a little further from her home, said Pocovi.
“The key is to gradually increase your walking sustainably and pleasantly,” she said. In the letter. “It may also be useful to have a friend, partner or colleague to join you for a walk to be motivated and accountable.”
In the previous article, you said you were walking as a way to spend time with friends, no dinner and drinks, CNN Fitness co -author Dana Santas, a certified strength and conditioner and a coach coach, said in a previous article.
And if you want to pass a couple of extra steps and get more physical activity, you can still start small and create the way up, Santas said. Some workouts can even be completed from the comfort of your sofa, watching an episode of your favorite TV show, she added.
To get more CNN news and newsletters, create an account on cnn.com