Lower blood pressure and cholesterol. The National Pedestrian Health Study found that regular walking was associated with a 7% reduction in the risk of hypertension and high cholesterol. Reduce fasting blood glucose (glucose). Hyperglycemia is a risk factor for diabetes. The National Pedestrian Health Study also found that the risk of pedestrians suffering from type 2 diabetes decreased 12%.
Better memory and cognitive function. The clinical trial of Japanese elderly published in the Journal of American Geriatrics Association in 20 15 found that after 12 weeks, men and women in the prescribed daily walking exercise group could significantly improve their memory and executive functions (concentration, task switching and the ability to have multiple items in working memory). Compared with the control group, they were told to only carry out normal daily life.
Relieve stress and improve mood. Like other types of aerobic exercise, walking-especially in nature-stimulates the production of neurotransmitters (such as endorphins) in the brain, which helps to improve your mental state.
It's never too late to reap the benefits of walking: 20 13 A study of matuitas found that the average age of the elderly is 80 years old and it is unlikely to be studied four times. During the follow-up period of 10, fewer people died than left.
Walking experts agree that any degree of walking is good for you, but in order to get the most benefit from walking, you need to record some miles and increase the intensity.
The minimum prescription for keeping healthy is a moderate-intensity walk for 30 minutes five days a week. Salis said: "The more, the better, but even if you just walk moderately, you can get a lot of health benefits." Here are five methods supported by research, which can make you walk a few more steps every day, and each step can get the best results.
Can walk more, walk more. A study by the University of Warwick compared people with at least one symptom of metabolic syndrome with those without any risk factors. Metabolic syndrome is a group of risk factors for heart disease (hypertension, waist fat, hyperglycemia, high triglycerides and cholesterol). They found that people who exercise the least have the greatest risk factors, while those who walk the most every day (at least 654.38+0.5 million steps) have healthy bmi, thinner waist circumference, lower cholesterol and blood pressure, and better blood sugar control.
Many people's goal is 65,438+00,000 steps a day-an industry (about 5 miles) of health tracking equipment seems to be supported, and many magical numbers do not come from scientific research, said Dr. John Schuna Jr, assistant professor of motor function at the School of Public Health of Oregon State University in Corvallis and Humanities. It was originally used in marketing activities in Japan and was related to the first batch of commercial pedometers. This equipment is called "manpo-kei", which means "10000 steps" in Japanese.
"The goal of 10000 step is considered as a realistic minimum, which is good, but in order to completely reduce the risk, people should aim for more," said William Teagbe, MD, MD and public health researcher at the University of Warwick. The author's research shows that 15000 steps per day can bring greater benefits. "In our study, those who walk 5,000 extra steps have no risk factors for metabolic syndrome at all."
Shuner, one of the authors of the study, said: "Those who walk fast have similar health outcomes as those who walk the most every day-lower body mass index and lower waist circumference." He suggested trying at least 100 steps per minute (about 2.5 to 3 miles).