What happens to people who walk every day?Congratulations, 4 benefits or uninvited

Over the years, Xiao Wang’s weight has skyrocketed.Six months ago, the unit organized a physical examination, xiao Wang just in his early thirties is not only overweight, but also suffering from hyperlipidemia, fatty liver.Taking the physical examination report, the doctor told Xiao Wang seriously that high blood lipid may lead to sclerosis, blockage and even rupture of blood vessels.Fatty liver can lead to fibrosis, cirrhosis and even liver cancer.The doctor advised xiao Wang to lose weight immediately, regulate blood lipids and protect the liver so as to avoid serious diseases.Getting fit and losing weight is easier said than done.At the beginning, Xiao Wang also tried to play ball, run, swim, etc., can always find reasons for his own excuses, exercise and fitness into three days of fishing and two days of drying nets, sometimes even a week or two weeks without moving.I went to the hospital again and was severely criticized by the doctor.One day, wang in the neighbor’s dinner, saying to the community, a seventy – year – old uncle wang was suffering from high blood pressure and heart disease, every day to deal with the point, but he insisted on walking fitness, a day early to bed and early to rise, 50 minutes walk in the morning and evening, to effectively control hypertension and heart disease over the years, become very spirit, people become more and more optimistic.From what he heard, walking can also prevent cancer!Xiao Wang listened to a little fascinated and a little dare not believe, take a road really have so big magic?Can walking fight cancer?What are the health benefits?There are many reasons for cancer formation, which may be congenital genetic variation, or acquired bad habits.A U.S. analysis of more than 750,000 people found that one hour of physical activity a day was associated with a reduced risk of seven cancers: breast, endometrial, liver, kidney, colon, myeloma and non-Hodgkin’s lymphoma.Exercise 1 hour a day, equivalent to normal speed walking, cycling and other moderate intensity exercise.Walking makes your heart beat slightly faster, and it also makes you breathe more deeply, which is good for your health.Academician Zhong Nanshan regards walking as “the best exercise in the world”.He presented data from the World Health Organization that showed that people over 65 who walked four hours or more per week had a 69 percent reduction in cardiovascular risk and a 73 percent reduction in mortality compared to those who walked less than one hour per week.So did a study presented at the American Heart Association’s 2021 Congress on Epidemiology, Prevention, Lifestyle and Cardiometabolic Health.Older people live longer if they walk more.Walking is a good way of exercise, can play a strong body, enhance the body resistance to exercise effect.Researchers from the University of North Carolina at Chapel Hill and others analyzed data from the Us Women’s Health Study on 16,732 women aged 66 to 78 to investigate the relationship between walking patterns and number of steps and all-cause mortality.During follow-up between 2011 and 2015, 804 women died.The researchers divided daily walking patterns into two categories: those with sporadic, short, episodic steps, such as taking the stairs, walking to the car or doing housework;The other was walking for more than 10 minutes without stopping, which may include planned exercise such as walking or going to the gym.They found that people who took more steps, whether sporadically or for longer periods of uninterrupted walking, lived longer, and the effect leveled off after about 4,500 steps.Specifically, starting to walk sporadically led to the most significant reduction in mortality.At less than 3,200 steps, an increase of 1,000 sporadic steps per day was associated with an approximately 28 percent reduction in all-cause mortality compared with non-walkers.Similarly, the greater the duration of brisk walking, the greater the survival benefit, with more than 2,000 steps per day reducing the risk of death by 31 percent compared to non-walkers.The importance of walking in improving cardiovascular health has been proven by a series of studies, said Hu Dayi, a professor at the Institute of Cardiovascular Disease, Capital Medical University.The easiest exercise for people with high blood pressure is walking.Walking can exercise 60 to 70 percent of the muscles in the body.This improves blood circulation to the internal organs.Initially, you can walk about 500 meters three to four times a day at your own pace.After a period of practice, the speed can gradually increase to about 5,000 meters per hour. If you can continue walking for a period of time every day, it can help lower blood pressure and also benefit the heart.3. Avoiding fatty liver walking can not only help enhance cardiovascular function, but also slightly reduce blood pressure, body weight, fasting insulin, blood lipids and body fat content, which has a good control over metabolic syndrome.Zhao Jisheng, an associate professor at the School of Physical Education and Exercise at Beijing Normal University, explained, “Brisk walking starts with blood sugar and liver sugar consumption. After 15 to 20 minutes, the proportion of fat burning gradually increases, and the effect of fat burning is better after 30 minutes.”Therefore, it is best to walk for 20 to 40 minutes every day.4, exercise joints scientific and reasonable walking fitness, can improve heart and lung function, consumption of excess calories, weight loss, and can avoid unnecessary joint damage.Walking keeps joints flexible and strengthens the muscles around them. It also speeds up fluid filling, reducing friction in front of the cartilage and cushioning the impact of external forces.But when walking to choose comfortable soft sole shoes to buffer knee joint stress, time to not more than 100 steps per minute, 30 to 45 minutes a day is appropriate.Second, if you want to live a long life, how to go?Sichuan Province people’s Hospital orthopedics attending doctor Wu Xiaojing said that brisk walking, need to pay attention to 5 “inappropriate”.First, the posture is not appropriate.In the process of walking, leaning forward or leaning back is not correct. Do not swing your arms too much or too small.Second, shoes are not suitable, hard soles or hiking shoes are not suitable, should choose professional sports shoes.Third, clothing is not appropriate, the best choice of professional permeability is better tights, or comfortable, light clothing.Fourth, the pace is not appropriate. It is difficult to achieve the effect of exercise if the pace is too slow, and it is easy to cause joint damage if the pace is too fast.Fifth, the plan is not suitable.Without a scientific and reasonable plan, it is easy to cause excessive fatigue or strain and other problems.In fact, scientific walking is not as easy as we think, if you take the wrong way to walk or in the wrong place to walk, it can cause damage to the body, turning the “longevity step” into “longevity step”!What should that walk exercise notice?1. Don’t obsess over steps.Continuous excessive exercise, light people will have joint pain, serious may cause arthritis, plantar fasciitis, Achilles tendinitis, periostitis, hip synovitis and so on, especially for the knee joint and ankle joint damage is relatively large.So, how many steps a day is healthy?A US study published recently in the Open Online journal of the American Medical Association suggests that taking at least 7,000 steps a day significantly reduces the risk of death.People who walked more than 7,000 steps a day had a 50 to 70 percent lower risk of dying than those who walked less than 7,000 steps a day, the study showed, with the greatest benefit from walking 7,000 to 9,999 steps a day.Daily walking intensity, including time and speed, was not associated with mortality risk.Therefore, there is no need to pursue “daily steps”, as long as the movement is better than sedentary.2. Pay attention to your walking speed.Walking speed is now a key feature of cognitive disease in older adults, and slower walking also means a greater risk of dementia.But a study published in the Journal of the American Medical Association by Lane Rasmussen and her team at Duke University found that people in the same age group who walked slowly aged five years faster than those who walked fast, and the deterioration of internal organ systems accelerated after their 20s.They also looked older on the face.Therefore, to achieve the purpose of sports fitness, it is best to take a brisk walk.The speed and amount of exercise is between brisk walking and race walking, and the walking frequency is between 120 and 140 steps per minute. Only when walking on the body can the exercise intensity be guaranteed.But it has to vary by age.It’s normal to walk less and less as you get older.3. Choose the right time to walk.Experts recommend the best time to walk is between 3:00 p.m. and 9:00 p.m.The theoretical basis is that the oxygen concentration in the atmosphere during this time is higher, people’s sense of the most sensitive, the strongest ability to coordinate adaptation.Also, blood pressure and heart rate are low and steady.However, different individual differences, as long as it suits their own feelings, morning exercise and evening exercise are no big harm, but we should pay attention to half an hour before meals, half an hour after meals, 1 hour before going to bed best not exercise.As the World Health Organization stated clearly back in 1992, “The best exercise in the world is walking.”Walking is the simplest form of exercise, not limited by time, place, weather, personnel and other factors, also do not need any equipment, not to mention how much money, as long as you are willing to adhere to the people at any time and anywhere can enjoy the health of exercise, enjoyable and happy.But walking doesn’t mean walking more is better.A lot of fast walking in a short period of time is easy to cause joint damage, damage the body’s immune function, but will affect our health.Fast walking exercise is important in the persistence, should pay attention to the amount of accumulation, to avoid violent walking.At the same time, it is suggested to make appropriate walking plans according to their age and physical conditions, and proceed step by step.Reference materials: [1] “Can walking every day Have the Effect of Fitness”.Journal of Family Doctor.2017-02-20[2] “Walking with good Posture”. Health Preservation of Traditional Chinese Medicine.2021-12-01[3] “How to find the Rhythm of walking?”Knowledge of prevention and treatment of cardiovascular diseases (Science Edition).2018-11-01

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