UK study: Walk fast, live 15 years longer? The correct brisk walk must meet 3 criteria

Uncle Wang and Aunt Wang are really two extremes.

Uncle Wang loves to walk, and every time he finishes eating, he will go out for a walk, take a walk, almost "walking 10,000 steps a day".

Aunt Wang walks slowly and doesn't like to go out. She sits or lies down all day, watching TV and checking her mobile phone.

Uncle Wang told Aunt Wang that the speed of walking can tell the length of life expectancy, so let her go out more. But Aunt Wang didn't believe it, thinking that this was a kind of pseudoscience, and instead made Uncle Wang less tossing, so as not to hurt his muscles and bones. Does walking speed really have anything to do with longevity?

1. British study: people who walk fast and those who walk slowly may have a life expectancy difference of 15 years

A study published by the Leicester Biomedical Research Centre at the National Institutes of Health in Leicester, UK, showed that people who walk slowly have a shorter life expectancy than those who walk faster .

The researchers studied 474,919 subjects with an average age of 58.2 years, and 12,823 people died during several years of follow-up. The results found that people who walked faster had a longer life expectancy, ranging from 86.7 to 87.8 years for women and 87.8 years for men. At 85.2-86.8 years, people who walk slowly have a shorter life expectancy, with women living between 72.4-85.0 years and men between 64.8-81.2 years . The difference in lifespan between fast walkers and slow walkers can be up to 15 years.

2. People who walk slowly are even older

In addition to a shorter relative lifespan than people who walk faster, people who walk slowly are also older. A study in the Journal of the American Medical Association shows that people's walking speed in middle age is related to brain and physical aging .

The researchers studied some people from April 1972 to March 1973, and collected information every two years, followed up the test and found that people who walked slowly showed older brains, smaller brain area and volume, and cognitive ability. The decline is also faster. At the same time, people who walk slowly also have relatively poor conditions of teeth, lungs, and immune systems, and lack of hand-eye coordination. In addition, people who walk slowly appear older, and their faces appear older.

3. If you want to walk fast, remember three metrics

Song Yuetao, deputy director of the Institute of Clinical and Rehabilitation of Geriatrics at Beijing Geriatrics Hospital, pointed out that walking can mobilize 60%-70% of the human body's muscle groups, which is beneficial for promoting blood circulation and regulating mentality.

Hu Dayi, a famous cardiovascular expert and chief physician of the Heart Center of Peking University People's Hospital, pointed out that brisk walking is the safest aerobic metabolic exercise, but brisk walking has three criteria.

1. Walking speed

Zhu Xinpu, deputy chief physician of the Department of Neurology, Shanghai Fourth People's Hospital, pointed out that the best stride for brisk walking is height multiplied by 0.45-0.5 , and a certain frequency should be maintained when walking. It is recommended that men take 90-13 steps per minute and women 80-120 steps per minute.

2. Count the pulse

Deputy Director Song Yuetao pointed out that insisting on brisk walking can improve cardiopulmonary function and aerobic metabolism. It is recommended that the heart rate be controlled at 60%-80% of the maximum heart rate , and the exercise heart rate of the elderly is recommended to be controlled at 120-140 beats per minute .

3. Self-perception

In the process of brisk walking, pay more attention to self-perception, observe the heartbeat and breathing at any time, and it is best to ensure a moderate amount of exercise . That is to say, it is advisable to sweat slightly, be a little tired, breathe and heartbeat slightly faster, and not feel fatigued the next day.

How fast is walking is also related to life expectancy? A British study shows that people who walk fast live a little longer than those who walk slowly, and they also look older when they walk slowly. However, if you want to walk fast, you must also master the safe and correct method.

References:

[1] British study says people who walk fast live longer. China Circulation Journal. 2019-05-21

[2] People who walk slowly appear older, and people who walk fast live longer! Test yourself now! .Health Times.2022-02-16

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