It's amazing that the health that we're sweating at the gym may be hidden a few steps a day。
"life is sport," but you know what? The type and quality of sport is more important than we thought. Recently, a study published in the leading medical journal, british journal of medicine, followed more than 110,000 people for 30 years and came to the surprising and joyous conclusion that walking, a simple movement that we do every day, is the “long-life champion” of all common movements
It reduces the risk of all deaths by 17 per cent, which is better than running, training in strength and even playing tennis. What the hell is going on? How can we use a walk to score for our health
Sport's prolonged life list: how can a walk sit first
The study assessed the links between nine common physical activities and the risk of death, with unexpected results. Except for the less significant relevance of swimming, other sports can reduce the risk of death, but the greatest decline was in walking, at 17 per cent. Let's see the sports extension list:
What was your body going through while walking
You probably think a walk is a simple thing. But it's the simple act that triggers a series of positive chain reactions from the moment you move your legs. The prevention website of the united states describes the process:
Timeline
Timeline changes when walking
Section 1-5 minutes
Heart rate rises: blood flow increases, muscle preheats
Energy consumption: 5 kilocalories per minute
It's five times static
Section 6-10 min
Speed acceleration: 6 kilocalories per minute
Angular regulation: release of spreading vascular matter
Secure the oxygen
Section 11-20 minutes
Body temperature rises: starting sweating, spreading heat
Hormones: increased adrenaline, etc
Energy for muscles
Section 21-45 minutes
Feel change: energy, endorphins
Metabolism change: increased fat burning
Insulin sensitivity improvement
Section 46-60 minutes
Wearyness: reduced carbon and water reserves
Persistence effects: lactose effects lasting 1 hour
This process means that even 15 minutes per day can significantly reduce the risk of all deaths (about 19 per cent). Walking is not only a physical matter, but also an excellent “psychological massage”. It allows the brain to release endorphins, gives pleasure, relieves stress and anxiety。
Scientific walking guide: gives a point to health at every step
The key to maximizing the health benefits of walking is to “go right”. Following are practical guidelines based on research and expert recommendations:
Golden steps between different groups of people
“ten steps a day” is not a dogma for all. Scientificly, the number of steps should be “just right”, not “as much as possible”. For several studies, you can refer to the following table according to your own circumstances:
Petty: step numbers are important indicators, but speed and intensity are equally critical. In order to achieve better cpr effects, try to go (100-120 paces per minute) and feel the degree to which we can breathe but speak。
Optimizing your walk
The pursuit of “effective steps”: a single walk lasting more than 10 minutes is more beneficial to health than a piecemeal accumulation. Time can be devoted to moving out, or to converting commuters, walkers after meals, into medium- and high-intensity walking。
The position is correct: head up and close, shoulders relax and arms move naturally. The foot is rolled to the ground in the order of “foot heel toe toe toe toe toe toe” to avoid the eight words inside and outside to reduce the joint pressure。
Select the right time: if you have specialized exercise, the evening (e. G. After 1800 hours) may be a better time period for cardiovascular benefit. Of course, the most important thing is to choose the time you can hold on to。
Integration into “frozen” actions: in order to increase the diversity of movement, simple changes can be attempted in the walk gap, such as a small vertical jump (in situ light jump), a subsequent kick (heel close to the buttocks) or a twist (like a race-by-scramble exercise), which can move to different muscle groups and enhance exercise。
Note: avoiding “overtake”
It's good to walk, but be safe:
No blind pursuit of pace and speed: 150 to 300 minutes (e. G. 30 minutes per day) of medium intensity per week is sufficient to achieve significant health gains. Excess walking may increase the risk of joint wear and tear。
The principle of “stable, scattered and lingering” is followed by slow patients, who move at a steady pace, move at a slower pace (without having to be quick) and leave a little time (with full recovery). In case of discomfort, sickness, etc., should cease immediately。
Concluding remarks: bringing health under your feet
Perhaps the most moving revelation of this study is that a longer life does not require expensive gym membership cards or extreme willpower, and that it is hidden in our daily steps. The threshold for walking is extremely low, free of space and equipment, and is the most easily sustained sport for the majority of the population。
It would therefore be useful, from today onwards, to consciously take a few additional steps: to get out of the car in advance, to use the stairs instead of the elevator, and to take a 15-minute walk with the family. Remember, the best sport is the one you can hold on to. Let the walk be part of your life, as natural as breathing. It is perhaps the simplest and most effective secret to a longer and healthier life。
