For those who insist on walking and exercising, congratulations or there are 4 benefits 'getting to the door', how many steps to walk?
"Go! Let's go for a walk together!" After eating, Aunt Zhang took her wife to go for a walk in the park, but she didn't want to go.
"I'm not going, didn't you go out for a walk in the morning? Why are you leaving at night!"
"Oh, this walk is for physical exercise. Walking 10,000 steps a day is good for your health. Have you heard of it? If you don't want to go, I'll find Uncle Wang next door." After that, Aunt Zhang walked in the direction next door.
"You look for it. Remember to walk slowly and don't fall!"
"Got it!" Aunt Zhang waved her hand and muttered: I don't know anything, this person who walks fast will live longer.
Is what Aunt Zhang said right? Is more walking the better?
1. Walking to see the length of life?
In 2019, Duke University tracked 1,037 subjects throughout their lives, and researchers found:
Slow walkers have poorer teeth, lungs, and immune systems, as well as poor balance, grip, and hand-eye coordination.
In addition, people who walk slowly tend to look older.
Based on a long-term follow-up survey, the researchers concluded that walking speed in middle age can be used as an indicator of human brain and body aging.
Liao Weijing, director of the Department of Neurological Rehabilitation of Zhongnan Hospital of Wuhan University, put forward his own views on the problem that walking speed can predict the length of life .
Liao Weijing said that walking fast at least shows that the person has sufficient muscle strength and healthy bones, which reflects that the person's physical condition is relatively good.
Although the walking speed may be affected by various factors, a person who can switch the walking speed freely, his physical function is basically on the horizontal line, including coordination and balance, which can indicate that his body is relatively good.
2. What happens if you insist on walking and exercising?
We often say that "life lies in exercise". In fact, exercise does not necessarily require going to the gym. Walking is a very healthy and low-demand exercise. Persistent walking exercise is very beneficial to the body.
1. Protect the joints
Many people worry that walking will damage the joints, but in fact, the study found that among the three types of people who do not exercise regularly, professional athletes, and those who insist on walking, the proportion of joint damage caused by persistent walking is only 2.5%.
In addition, a short walk is good for the joints, because it can help accelerate the filling of joint fluid, reduce friction, and then relieve the impact of the outside world. It can also promote calcium absorption, strengthen the strength of the lower limbs, and protect the joints.
2. Strengthens the heart
Clinical trials have found that walking has a positive effect on the stability and recovery of chronic diseases, because walking can increase heart rate, promote blood circulation, and strengthen heart function.
In addition, walking, especially brisk walking, is a kind of aerobic exercise, which can help increase lung capacity and make people feel refreshed.
3. Consume fat
When walking, thirteen large muscles such as the triceps, quadriceps, and waist and abdomen of the human body are in motion, so walking can digest body heat, help burn fat and help lose weight.
4. Boost metabolism
When you sit for a long time, your metabolism will naturally slow down, and various diseases will follow. Walking as aerobic exercise, especially brisk walking, can accelerate the rate of metabolism, help the body consume calories, and help prevent various chronic diseases. disease.
3. Zhang Boli, academician of the Chinese Academy of Engineering: Walking is the best exercise. How many steps are required to walk?
Academician Zhang Boli once said in an interview that he has always insisted on one thing for his health, which is to walk 7,000 to 8,000 steps a day. If the number of steps during the day is not enough, he will consciously make up for the poor number of steps at night, and this habit It's been there for over 20 years.
Academician Zhang Boli believes that walking is the best exercise for the elderly. He suggested that elderly friends should stick to walking 6000-7000 steps every day.
Many elderly people love to walk 10,000 steps a day, and they don't even give up without walking 10,000 steps. Actually, this is wrong. In 2022, scholars in the United States published a research paper on the "best daily steps for different age groups" in "The Lancet Public Health", a sub-journal of "The Lancet".
By analyzing nearly 50,000 people on four continents, scholars have targeted research on the optimal number of steps per day for people of different ages . For people, the optimal number of steps per day is 6000~8000.
China's "Dietary Guidelines for Chinese Residents (2022)" recommends: adhere to daily physical activities, preferably 5 days a week of moderate-intensity activities, the best cumulative time is more than 150 minutes, and the best active physical activity is 6,000 steps per day.
As Academician Zhang Boli said, when you have time, you might as well take a few more steps, you can walk a little faster, and it is best when your body is sweating slightly
4. Can you really walk?
Walking requires mobilizing the strength of the trunk, but many people today may walk as "ineffective movements".
·Walking with a hunchback on your chest (a hunchback with a chest will squeeze the space in the lungs, affect the heart and lung function, and may also cause problems such as shoulder and neck pain and low back pain.)
· Walking leaning (the body leaning forward or walking sideways can easily cause back pain and also affect the walking speed.)
·Excessive back-up
These are all wrong ways of walking. Here, I will share with you a set of scientific "trunk walking methods".
The first step is to swing the arm
The starting point of walking is to move the scapula and swing the arm. The arm naturally "pulls" the scapula on one side , and the movement of the scapula will make the walking pace easier.
The second step is to move the pelvis
After the arm swings and pulls the elbow and the shoulder blade, the linkage effect will make our pelvis tilt forward naturally, and the legs will naturally move forward with the pelvis.
The third step is landing
The body should keep the axis straight, and the toes should always be stretched out straight ahead, avoiding the inner and outer legs of the footsteps. When the feet land on the ground, pay attention to the upper body should fall directly above the legs.
The fourth step is to move the center of gravity
After landing, the heel first touches the ground , then passes over the outside of the sole of the foot, and finally allows the first metatarsophalangeal joint of the foot to fully touch the ground.
This allows the soles of the feet to move the center of gravity, and the thigh and calf muscles can also be fully stretched to avoid the problem of toes everting.
Walking is a low-cost sport with low requirements on the venue. It is suitable for all ages. However, it should be noted that the number of steps to walk should be determined according to your actual situation, and you must not blindly pursue the number of steps. At the same time, you should also pay attention to your posture when walking. If you are not sure, then the "trunk walking method" in the article will definitely help you.
References:
[1] "Walking fast can you live 10-20 years longer? Netizen: Are you going to roll up when you walk? 》.New Evening News.2022-05-09
[2] "There is such a big difference between people who walk and those who don't! 3 Tips to Make You Like Walking". Popular Science China. 2020-11-28
[3] "This habit of Academician Zhang Boli has persisted for 20 years: walking 7,000 steps a day is the best! 》. Popular Science China. 2022-01-16
[4] "If you want to live longer, walk more! The Lancet Reveals the Best Daily Steps for People of Different Ages". China Medical Tribune. 2022-04-12
[5] "What you think of as "walking" for fitness may be just "ineffective movement" in the eyes of experts". Life Times. 2021-03-23
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