With the development of society and economy, there are more and more mental workers, which also leads to more and more people lacking exercise, so more and more people are suffering from obesity, overweight, diabetes and cardiovascular diseases, and they are getting younger and younger.
In this case, WHO issued the "Global Suggestions for Healthy Sports Activities" on 20 10, and China also put forward the planning outline of "Healthy China 2030" on 20 16, aiming at creating a healthy environment, developing a healthy industry, improving people's health level and reducing the incidence of diseases.
There is no doubt about the benefits of exercise, but it is harmful to overemphasize "walking 10 thousand steps a day"
In terms of exercise intensity, 4-7km/h walking or 7km/h jogging can reduce the risk and mortality of cardiovascular disease, diabetes, colon cancer and breast cancer. In terms of exercise time, there is ample evidence that at least 30 minutes of moderate-intensity exercise every day can prevent cardiovascular disease and diabetes, and the longer the exercise time, the greater the benefit.
However, it is not the best way to keep in good health to emphasize that walking 65438+100000 steps every day. Because the walking distance of 1000 steps is equivalent to seven or eight kilometers, it belongs to long-distance walking. If your joints and bones are not good, walking 65,438+0,000 steps every day will wear out your joints and fail to achieve good health care effects. Therefore, it is not advisable to walk 654.38+100000 steps every day, and the number of walking steps should be controlled reasonably. Only by walking in the right range can we reap the benefits and prevent our health from being affected.
Of course, in general, a certain amount of exercise can enhance heart and lung function, lower blood sugar and blood pressure, improve glucose and lipid metabolism, regulate endocrine system, improve bone density, control weight, and reduce the risk of coronary heart disease, stroke, diabetes, breast cancer and colon cancer by 20%-30%. It can be seen that exercise has many benefits to health, but it needs long-term persistence.
How much should a normal person walk in a day?
According to the recommendation of China Adult Physical Activity Guide (Trial), healthy adults in China suggest to keep 6- 10 thousand steps of physical activity every day, in other words, in terms of steps, it is 6 thousand-10 thousand steps. This step number includes all forms and intensities of daily life, transportation, professional and amateur sports.
Of course, this is only the minimum standard, because everyone's age and physique are different, so we should choose the appropriate exercise intensity and exercise time according to our physical condition. For middle-aged and elderly people, walking is indeed one of the best choices, and it is also recommended to take as many walks as possible in the case of personal practice.
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Having said that, the relevant guidance documents issued by WHO and the state are actually sending a message to the public, that is, asking everyone to "calm down and move more". Exercise is very beneficial to people of any age, so if physical conditions permit, increase the amount of exercise as much as possible, but the right amount is good, and there is no need to overemphasize 10,000 steps.