What happens to people who insist on walking and exercising? Congratulations, you may gain 5 physical benefits

Mr. Qiu, 49, runs a stationery factory in Nanjing. In a physical examination 4 years ago, Mr. Qiu was diagnosed with severe hypertension. At that time, the blood pressure monitor showed that the blood pressure was as high as 180/110mmHg.

After the diagnosis, Mr. Qiu began to treat according to the doctor's prescription. After taking the medicine intermittently for 3 years, Mr. Qiu felt that he had no discomfort in his body these years, and thought he had been "cured", so he stopped the medicine by himself.

After stopping the drug for a year, Mr. Qiu's health was fine, which made him firm in his mind, and he didn't even go for a reexamination.

However, starting last month, Mr. Qiu suddenly took the "penguin walk". His colleagues and family members said that he staggered, like a penguin, shaking his head when he walked , and asked him if he was uncomfortable, but he denied it one by one.

Until recently, his speech was a bit vague, and his family members were worried, so they accompanied him to the hospital for treatment. Unexpectedly, after the measurement, Mr. Qiu's blood pressure was as high as 200/121mmHg. Further examination found that there was a gap in his brain. Had a stroke.

1. Walking is the "magic medicine" for longevity!

Academicians and experts of the Chinese Academy of Engineering have repeatedly pointed out that walking is the best exercise in the world. What can walking do to the body?

Although this kind of movement is not difficult for humans who walk upright. But while walking, the leg muscles start to contract and exercise, and at the same time, it can drive blood circulation, promote venous blood to flow back to the heart through capillaries, venules, and veins, improve heart contractility and heart load, and can also exercise lung capacity and improve heart and lungs Function.

How many steps per day is the healthiest?

Published on JAMA Network Open, researchers from the University of Massachusetts Amherst and other institutions collected data on the number of walking steps and coronary artery risk of 38-50-year-olds, and found that walking at least 7,000 steps a day can reduce 50%— 70% risk of death .

In addition, a large meta-analysis of studies published in The Lancet Public Health found that the number of steps for health benefits varies by age group -

• For people aged 60 and over, walking 6,000 to 8,000 steps per day reduces the risk of death to a threshold;
• For adults under the age of 60, those who walked between 8,000 and 10,000 steps per day had the greatest benefit in reducing the risk of death.

It should be noted that, in addition to paying attention to the number of steps, the intensity of walking is also key to get the maximum benefit.

This 7-year large-scale prospective study from the University of Sydney in Australia and the University of Southern Denmark found that walking an appropriate number of steps per day can reduce the risk of CVD, cancer and death, and the risk of death from all causes. The benefits are higher.

That is to say, even if you can walk less than 10,000 steps a day, if you can walk quickly within 30 minutes, the risk of income obtained is not low, and may even be higher than the income from the number of steps .

2. Persist in walking every day, and you will gain 5 benefits over time

Walking is a sport suitable for all ages. It is not restricted by equipment and space, and you can walk whenever you want. As long as you are willing to take steps, you will find that your body slowly begins to change.

1. Protect joints

Proper walking will not damage the joints, but can accelerate the filling of joint fluid, reduce the friction before the cartilage, promote the absorption of calcium by the bones, strengthen the muscle strength of the lower limbs, and help prevent osteoporosis.

2. Promote metabolism

The body's metabolism also needs the help of "external forces". If you sit for a long time, your body will consume more slowly, and your metabolism will also slow down. Walking is an aerobic exercise, which can help burn calories and promote metabolism, thereby helping to prevent many diseases.

3. Lower blood sugar

For diabetics, walking is also a good way to "lower blood sugar". When the human body's blood sugar rises, it needs to rely on insulin to help lower blood sugar, and exercise can improve insulin sensitivity, which is beneficial to suppress blood sugar spikes .

4. Lower blood pressure

Published in the "Journal of Clinical Hypertension", a study from Peking University Third Hospital found that through brisk walking, most people's blood pressure dropped by about 2-3mmHg after 3 months. Brisk walking can help reduce high blood pressure, and the effect is significant, researchers say .

5. Reduce Cancer Risk

The National Cancer Institute of the United States found that people who exercise more have an average 7% lower risk of developing cancer than those who do not exercise.

People who exercise regularly can reduce the incidence of esophageal cancer by 42%, liver cancer by 27%, and kidney cancer by 23%, and reduce the incidence of various cancers such as rectal cancer, colon cancer, breast cancer, and head and neck cancer by 10%-20% risk.

3. Can walking posture reveal the risk of disease? 3 postures to watch out for

Abnormal walking posture is sometimes a sign of disease, especially these three walking postures, which are likely to be problems with joints, muscles, or nerves.

• penguin walk

The steps are small, the body leans forward, the hands do not swing naturally when walking, and the posture is very similar to that of a little penguin, which may indicate Parkinson's disease .

• drunk step

Unable to walk in a straight line, the body swayed back and forth, like a drunkard walking. This posture is also called ataxia gait. When this posture occurs, cerebral hemorrhage, cerebral infarction, brain tumor, cerebellar lesion , etc. can be highly suspected .

• magnetic step

I can’t lift my feet and can only drag them. It’s like a magnet is tied to the feet. It looks like a zombie walking upright. This posture is mostly related to brain problems, such as cerebral hemorrhage, hydrocephalus, and brain infection . Wait.

So how do you walk healthier?

The amount of exercise can vary from person to person according to one's age and physique. In terms of time selection, it is best to do it one hour after meals. In terms of speed control, don't try to go too fast, and panting slightly does not affect the speed of speaking.

At the same time, the walking pace should not be too large, and the shoulders and arms should drive the calves at the same time to move forward steadily; the amount of exercise should not be too large, just walk for 30-40 minutes a day.

In addition, some methods such as walking backwards and stepping on cobblestones are not suitable for all elderly people . Walking blindly may cause damage to the foot tissues, but the gains outweigh the losses.

I didn’t expect that there is so much knowledge hidden in walking. Today’s WeChat steps, how much did you walk?

References:

[1] "The longer you go, the longer you live! New research adds evidence: 7,000 steps per day may reduce the risk of death by more than half. e Medicine Global. 2021-09-14

[2] "People who walk and people who don't walk, there is such a big difference! 3 Tips to Make You Like Walking". Popular Science China. 2020-11-28

[3] "These 5 walking postures hide the secrets of diseases!" You may also have the second type." Tencent Medical Code. 2022-11-18

Reprinting is prohibited without the author's permission