The researchers tracked the status of these people from 20 18 to 20 19 and found that 504 people had died. According to the data, the relationship between daily walking steps and mortality was analyzed. The result of the analysis is that walking is really good for health and can effectively reduce the risk of death.
According to the research results, three points are summarized:
1. Every time you walk 1000 steps every day, the mortality rate will be reduced by about15%;
2. When walking to 4,400 steps per day, the mortality rate is obviously reduced, and the risk of death is reduced by about 40% compared with 2,700 steps per day;
3. The more you walk every day, the lower the risk of death. Until you walk 7500 steps every day, the risk of death will increase instead of decrease.
From this study, we can see that the most beneficial walking steps per day are:
7500 steps/day!
It can be seen from the research that, first of all, you must walk enough. Just like the above research, the effect of taking 1000 steps is different from that of taking 4000 steps. To achieve good results, we must ensure the quantity. !
Professor Hu Yang, director of the Scientific Research Center of Beijing Sport University, told the Health Times on September 29th, 20 15 that the proportion of adults over 8 years old who regularly participate in physical exercise in China is less than 12%, so it is necessary to increase the "motivation" component to prevent chronic diseases. Walking is simple, safe and effective, and has a very good effect on the prevention and treatment of chronic diseases. ①
Populus euphratica once made an investigation. People who walk more than 0/4 km per week/kloc-have a 40% lower cardiovascular prevalence than those who walk less than 4 km per week. People who exercise on foot every day are in good shape and physique. Even if you have a chronic disease, exercise will alleviate or even disappear some symptoms of chronic diseases.
Speaking of these benefits, Populus euphratica has a personal experience. Before the physical examination, it was found that the blood lipid was higher than normal and the low pressure came up. Later, he ran on the treadmill every day, or walked outside and played tennis. "The low pressure has become normal recently, which is the benefit of exercise."
Walking is really good exercise. But some people walk 20,000 or 30,000 steps every day ... In fact, if you walk too much, it will do harm to your body, especially your knees.
Zhu, director of the Department of Orthopaedics, Eye Hospital, Chinese Academy of Chinese Medical Sciences, pointed out in the Health Times Life Edition published in June 2065438+June 2006+June 2065438 +0 10 that the meniscus injury of middle-aged and elderly people is the most serious after long-distance running. There are two main aspects:
First, continuous rubbing of cartilage is easy to cause inflammation and edema;
Second, bones and joints also have a service life. No matter how good the physical condition is, bones and joints are aging and functional degradation. As the saying goes, "life lies in diligent exercise, and joints lie in saving use."
0 1
When are you leaving? Afternoon is best.
Liu, the chief physician of xuanwu hospital Geriatrics Outpatient Department of Capital Medical University, pointed out in the article of Health Times in August, 2065438 1 15 that 6: 00 a.m.-12: 00 a.m. is the high incidence period of cardiovascular and cerebrovascular events, and the night light is poor, which is prone to accidental injuries such as falls. Therefore, it is better to exercise in the afternoon, especially for the elderly with cardiovascular diseases.
02
How long does it take to walk? 30-50 minutes
Zhang Yu, chief physician of the Department of Orthopaedics, Guangdong Second Hospital of Traditional Chinese Medicine, pointed out that walking should also be guaranteed for a certain period of time, from 30 minutes to 50 minutes. In addition, it is beneficial to health to ensure that the cumulative time of walking every week is more than 150 minutes.
03
Where to go? Grassland and land
Zhao Jisheng, a professor of physical education at Beijing Normal University, pointed out in an article on April 25, 201Health Times that the ideal place should be grass and land, and you should avoid walking on hard ground such as cement ground and asphalt road, because the ground will give you a reaction force and cause certain harm.
04
How big is each step? Height multiplied by 0.45 ~ 0.5
Zhu Xinpu, deputy chief physician of the Department of Neurology, Shanghai Fourth People's Hospital, pointed out in an article published in the Elderly Health Times on February 3, 20 18 that the walking stride is determined by the individual's height, and the most reasonable stride is the height multiplied by 0.45 ~ 0.56.
05
What shoes to wear when walking? Comfortable sneakers
Walking needs to choose a pair of good shoes, not necessarily famous brands, as long as they are comfortable. Sports shoes suitable for walking activities should fit the feet (without pressing the instep and squeezing the toes), have a large contact surface between the soles and the ground, be light (the materials are breathable and soft, and walk lightly), be shockproof (the impact force on the soles when walking is 65,438+0.2 ~ 65,438+0.5 times of the whole body weight), and have good anti-skid and stability.
Reviewer: Yang Xiaoming.
References:
①20 15-09-29 World Walking Day: Take advantage of healthy times to get in good shape.
② 2016-10-1Health Times Life Edition "There are" Four Fears "in Middle-aged Fitness"
③ 2011-08-15 Health Times Old People Edition "Exercise at 3 pm if your heart is bad"
④20 18-0 1-23 Yangcheng evening news "expert advice: how to go and how much to go is learning"
⑤20 1 1-04-25 Health Times Life Fitness Edition "Walking is a Technical Activity"
⑥20 18-02- 13 Health Times Old People Edition "Striving to Walk also has standardized movements"