What happens to people who walk and exercise every day? The answer may surprise you
As the saying goes: "walk around after a meal and live to ninety-nine". Recently, a foreign study showed that walking more can reduce the risk of death. So is it possible that everyone who walks and exercises can achieve the effect of prolonging life? Studies have shown that the effect of walking exercise depends on the quality of walking. High-quality walking can achieve the effect of exercise.
The effect of daily walking exercise
Studies have shown that walking for 30 minutes a day can get rid of the danger of "adult disease" (three highs, obesity and other diseases). People who walk 10,000 steps a day have a 60% lower chance of suffering from cardiovascular and cerebrovascular diseases. The daily walking time should add up to no less than 1 hour. Calculated at a moderate speed (90-120 steps per minute), it is more appropriate to walk for more than 1 hour, and the distance is about 10,000 steps. In addition, it is more appropriate to go for a walk 30 minutes to an hour after dinner.
According to the "China Cardiovascular Health and Disease Report 2021 Summary", it is estimated that there are 330 million patients with cardiovascular disease in China. China is facing the dual pressure of population aging and the continued prevalence of metabolic risk factors, and the burden of cardiovascular disease will continue to increase ! The number of people suffering from hypertension, dyslipidemia and diabetes in China has reached hundreds of millions. In most cases, elevated blood pressure, blood lipids and blood sugar levels occur insidiously, often leading to vascular lesions, or even myocardial infarction and cerebral apoplexy at the time of detection. and other serious events, the prevention of hypertension, dyslipidemia, diabetes, obesity, smoking and other zero-level prevention work should be strengthened, and the assessment of cardiovascular health status and the prevention and control of early pathological changes should also be strengthened.
Combined with the background of China's COVID-19 epidemic prevention and control, many elderly people who are at home for prevention and control have relatively fewer opportunities to exercise , which undoubtedly adds new challenges to the prevention of cardiovascular disease in China! In this case, the cost-risk ratio of walking exercise is undoubtedly more positive, and residents need to be encouraged to walk! Avoid sedentary, so as to effectively prevent the development of cardiovascular disease!
Correct walking technique?
- Walking backwards: The waist muscles and back muscles that are rarely used are used when walking backwards. It is undoubtedly a good way to exercise for sedentary office workers; 2. Walking one step at a time: every single step will drive the crotch to twist, which can stimulate gastrointestinal motility and effectively prevent constipation; 3. The time should be in the afternoon or evening; 4 .Control the heart rate; 5. The intensity varies from person to person: the elderly are suitable for walking with low intensity, and the intensity of youth can be appropriately increased, except for patients with congenital diseases; and patients with cardiovascular and cerebrovascular diseases, osteoporosis, joint diseases, etc. should consult Specialists, choose the appropriate exercise intensity according to your physical condition.
What are the wrong ways to walk?
Walking and exercising immediately after meals: Food accumulates in the stomach after meals. At this time, walking is easy to cause pressure on the stomach. It is best to take a walk half an hour after meals, so as to obtain beneficial effects.
Strenuous walking: Especially in the morning, if you don’t eat breakfast, you will start walking and exercising, which will easily lead to the occurrence of hypoglycemia, and the blood is relatively thick in the morning. At this time, strenuous exercise is more prone to cardiovascular and cerebrovascular events. In the morning, it is best to do some gentle exercises such as tai chi, slow walking and so on.
Weight-bearing walking: Carrying too much weight while walking will put too much pressure on the knees, causing damage to the knees, and sometimes to the muscles and joints of the legs.
The walking speed is too fast: it is difficult for the body to adapt to the sudden brisk walking. When you first start exercising, you should start with slow walking, and then slowly accelerate when your exercise status is getting better and better.
Epilogue
In short, walking and exercising every day can reduce the incidence of cardiovascular disease, especially in the context of epidemic prevention and control! But it has to be the right walking exercise. Young people can walk for 40 to 60 minutes a day according to their own physical conditions; while middle-aged and elderly people should choose a suitable exercise intensity for them when their body allows and the walking posture is correct.
references
[1] Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020 Mar 24;323(12):1151-1160.