How many steps do you take every day to keep healthy? The American Sports Medicine Association has given the minimum recommended amount range of promoting health and improving physical fitness: 5400 to 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.
If an athlete's purpose is to manage his weight by walking and achieve the goal of losing weight, then he needs to walk more. Research based on human body shows that male athletes need to walk 1 1000 to 12000 steps every day, and women need 8000 to 12000 steps. Of course, this number of steps is also based on the premise that the pace is 100 steps/minute.
How to judge whether you live long by walking 1, and how to judge life by walking speed.
Having said that, everyone must have a little faith, so let's see how to judge whether you live long. First of all, I, a humble person, really got a set of data on the Internet. The data shows that every time the walking speed increases by 0. 1 m/1 s, the risk of death will decrease by 12%, from which it can be seen.
According to the above calculation, 1 sec walks more than one meter. As long as this person is not a man-made disaster, he can live a very moist life for decades. If we only walk a few tenths of a meter a second, such friends should pay attention. It is best to go to the hospital for a general examination, so that we can often investigate and deal with some hidden and latent diseases, which are often serious diseases, that is, those diseases that will bring us life-threatening once we get sick.
2. Walking posture judges life.
How to judge life span by walking posture? I believe everyone is at a loss, and we will see some people walking strangely, which makes people laugh, but please remember that this is nothing ridiculous, because such people often don't live long, and when they walk, their brains subconsciously avoid hidden dangers, so that such places can't get exercise or rehabilitation for a long time, until they get deeper and deeper, and small problems boil into big problems, which will take their lives once they break out!
Walking opens six health doors, 1, and opens the door to heart health.
For most people, walking is the simplest and most convenient way to prevent heart disease. As early as the early 1920s, Dr. White, the founder of the American Heart Association and a famous cardiologist, suggested that walking exercise could prevent atherosclerosis. He pioneered walking as a rehabilitation treatment for patients with heart disease and myocardial infarction, and achieved good results. Not long ago, an American study of 1645 elderly people over 65 found that compared with those who walked for less than 1 hour per week, those who walked for more than 4 hours per week reduced their cardiovascular hospitalization expenses by 69% and their mortality rate by 73%.
2. The door to brain health
According to Reuters, a study by the University of Pittsburgh shows that one of the ways to prevent brain atrophy and Alzheimer's disease is to ensure that you walk at least 9.6 kilometers a week. Walking can not only increase the size of the brain, but also reduce the probability of memory problems by 50%.
Step 3 stay away from diabetes
Actually, it is not difficult to control diabetes. Research shows that the incidence of diabetes can be reduced by 25% by walking 3 kilometers for 3 days a week and 30 minutes. Sticking to 4 days a week can reduce 33%; Five days a week can be reduced by 42%.
4, the door to bone health
Walking can make bones support weight more reasonably, thus reducing the loss of minerals in bones and preventing and improving osteoporosis. In addition, according to the American Journal of Arthritis and Rheumatism, compared with running, walking not only has less pressure on joints, but also can delay the decline of joint function.
5. The door to losing weight
Walking consumes 75 kilocalories every 30 minutes. Walking is the best way to lose weight.
6. The door to longevity
When Lei Jieqiong was 95 years old, she was interviewed by a TV station and asked how she was in such good health. She said that her only hobby is walking every day, and why did Chen Lifu live to be 100 years old? It is also by walking every day. Studies have shown that people who walk for more than 30 minutes every day, no matter how high their body fat content is, have a four-fold higher chance of longevity than others. 20 17-04- 19 how to deal with blisters on walking feet?