Life is about exercise! And you know what the cheapest and safest way to exercise is? Walking!
Even though everyone’s health awareness has improved, few people can keep walking every day, for the following reasons: too busy at work, too many recreational activities, too much pressure …… But in fact, walking does not delay the time, you only need to set aside 30 minutes every day, you can achieve unexpected health effects.
JAMA: Walking More Every Day Can Reduce Mortality
A study published in the Journal of the American Medical Association (JAMA) showed that taking more steps per day was significantly associated with a decrease in all-cause mortality.
Researchers analyzed data from a representative sample of adults in the U.S. National Health and Nutrition Examination Survey data from 2003-2006. The analysis showed that of the 6,355 adult participants aged 40 years or older, 4,840 had valid accelerometer data, 54 percent of whom were women and 46 percent of whom were men. Among those who wore accelerometers, a higher percentage were those with a BMI of 30 or more and those who drank more alcohol. Those who were younger, more educated, took more fitness measures, and had a lower BMI, as well as a lower risk of chronic disease.
Participants took an average of 9,124 steps per day, with 91% of them wearing the accelerometer for an average of 5.7 days and an average of 14.4 hours per day. 94% of the participants wore it for at least 10 hours per day and at least 3 days per week.
In addition, 14% of participants had only estimated step data. As of December 2015, the follow-up time was an average of 10.1 years, and there were 1,165 deaths among participants, including 406 deaths from cardiovascular disease and 283 deaths from cancer.
The analysis showed that daily step count and all-cause mortality were strongly associated with:
There were 655 participants with less than 4,000 steps per day, 419 deaths, and an annual all-cause mortality rate of 76.7 per 1,000.
There were 1727 participants with 4000-7999 steps per day, 488 deaths, and an annual all-cause mortality rate of 21.4 per 1000.
There were 1539 participants with 8,000-11,999 steps per day and 176 deaths, with an annual all-cause mortality rate of 6.9 per 1,000.
There were 919 participants with 12,000 or more steps per day, 82 deaths, and an annual all-cause mortality rate of 4.8 per 1,000.
Positive changes in your body as soon as you start walking
As you can see, there are many benefits to walking. For example.
Walking protects the cardiovascular and reduces the incidence of cardiovascular disease. Studies have found that among older adults over the age of 65, those who walked for four hours or more per week had a 69% reduced risk of cardiovascular disease and a 73% reduced risk of death from disease compared to those who walked for less than one hour per week.
Lower blood sugar
Walking can lower blood sugar and prevent diabetes. When blood sugar rises, insulin automatically regulates blood sugar levels, and walking improves insulin sensitivity while reducing the risk of diabetic complications.
Prevent Alzheimer’s disease
When walking, the brain needs more oxygen, which has the benefit of improving cardiorespiratory function, promoting blood circulation, exercising the brain, making the brain more flexible and preventing the occurrence of Alzheimer’s disease.
Strengthen the function of the heart muscle
Walking can improve the exercise endurance of the heart muscle, increase the output of the heart, enhance the contraction capacity of the heart, and achieve the purpose of strengthening the function of the heart muscle.
Walking can improve endocrine, regulate hormone levels, enhance immunity, and has outstanding efficacy in cancer prevention and anti-cancer.
For sedentary people, simply increasing the number of steps taken per day from 2,000 to 4,000 steps per day can significantly reduce mortality.
For people with chronic diseases, the risk of cardiovascular disease and cancer is dramatically reduced for those who walk 8,000 steps per day compared to those who walk 4,000 steps per day.
In addition to the number of steps, in order to achieve the purpose of health, walking also pay attention to these points.
- length: walking recommended 1 hour per day, according to the calculation of 100 steps per minute, walking 6000 steps per day is the most appropriate.
- time: the best time to walk in the evening at four or five o’clock, about half an hour after dinner, preferably at the end of 2 hours before bed.
- posture: the correct posture for walking is to stand up straight, tuck your stomach and lift your hips, lift your shoulders, lift your chin, look straight ahead, then lift your legs and take your feet, bend your arms and swing.
Walking is one of the best exercises in the world, do you have the habit of walking? If you’re too busy and don’t have time, you can try to park your car in a far away parking lot and walk to your destination, or walk instead of taking the car when you get off work, but make sure you don’t overdo it!