The American Sports Medicine Association gives the minimum recommended range of promoting health and improving physical fitness: 5400 ~ 7900 steps/day. People who are weak can achieve the goal of improving their health by taking 5,400 steps every day, while people who are in good health need more steps, and they can achieve the goal of improving their health by taking 7,900 steps.
Of course, there is a certain speed requirement for this recommendation. If you can walk at a speed of 100 steps/minute, you can achieve the goal of improving your health, that is, you should walk with moderate intensity.
Extended data:
The health benefits of walking every day:
1, cardiovascular:
Walking can enhance the heart function and make the heart beat slowly and forcefully; Enhancing vascular elasticity has a certain auxiliary effect on regulating blood pressure; Accelerate human blood circulation, reduce the accumulation of triglycerides and cholesterol on the arterial wall and the formation of thrombus, and reduce the incidence of myocardial infarction.
2. Skeletal muscle:
Moderate walking can enhance muscle strength and strengthen the bones and muscles of lower limbs; The change of joint pressure caused by exercise can promote the secretion of synovial fluid of articular cartilage, improve joint flexibility, prevent and delay degenerative arthritis and maintain joint health.
3. Weight control:
Walking can consume excess calories, improve the metabolism level, reduce the accumulation of body fat and maintain a suitable weight. In addition, walking can improve the body's immunity, reduce diseases, and prevent and assist in the treatment of chronic diseases.
People's Network-How many steps is the healthiest to take every day?
People's Network-Doctor: It is most appropriate for middle-aged and elderly people to walk 6000 steps every day.