Life lies in exercise, and walking is the most friendly to health! How many steps does one take to be healthy?

2021-12-25 By CN Herb CN Health 0

As the saying goes, “Life lies in movement.” The former sage has said: “The running water does not rot, and the household pivot does not stalk.” This shows how important exercise is to health. Recently, “The Lancet Health and Longevity” published a study on exercise. The study showed that more physical activity and less sedentary behavior are closely related to better lower limb muscle strength. Severe sedentary behavior is not only harmful to health, but may also have irreversible physiological consequences, including making people easy to gain weight, increasing the risk of diabetes, tumors, and cardiovascular diseases. Sitting for a long time increases physical burden Increased risk of heart disease, diabetes, cancer and death The review involved more than 1,000 studies, with participants ranging in age from 60 to 92 years old. The researchers quantified the association between participants’ physical activity and health problems. The indicators that reflect physical activity include the number of steps, the number of activities, the overall duration of physical activity, the duration of moderate to vigorous physical activity, the duration of mild physical activity, and the duration of sedentary. Health issues include mortality, weakness (such as fatigue, illness, weight loss, etc.), overall cognitive function, fear of falls, falls and fractures, muscle endurance and muscle strength (such as upper limb muscle strength, lower limb muscle strength, knee extension, etc. ). For the assessment of muscle strength and muscle endurance, the researchers used the standing and sitting test (which can effectively reflect the functions required for daily life such as climbing stairs and walking) and the hand grip test. Studies have found that more steps and moderate to vigorous physical activity contribute more to total physical activity compared to sedentary. Each increase in the number of steps by 1,000 steps is related to an increase in hand grip strength by 0.26 kg, a reduction of 0.29 seconds in the time to complete 5 standing and sitting tests, and an increase of 0.19 points in the simple cognitive function test. In modern society, sitting for a long time has almost become the norm in people’s lives. Nearly one-third of adults in the world do not exercise enough. In developing countries, including China, people are becoming more and more sedentary due to changes in their lifestyles. Sitting in the office during get off work, taking the car home after work, and turning into a “couch potato” in seconds when I get home. Many studies have shown that sitting for a long time brings a great burden to health. Heart disease, diabetes, osteoporosis, cancer, fatty liver, kidney disease, thromboembolism, cognitive impairment, and death are all closely related to just doing it. Previously, a large prospective cohort study conducted by Fuwai Hospital of the Chinese Academy of Medical Sciences found that among the Chinese population, residents who have been sedentary for ≥10 hours a day developed cancer 4.09 years earlier and died 2.79 years earlier. Moreover, studies have shown that even a large amount of moderate-intensity physical activity cannot offset the increased risk of cancer and death due to prolonged sitting. Researchers said that in order to prevent cancer and premature death, in addition to increasing physical activity, it is necessary to reduce sedentary time. picture Walking is the most health-friendly Doing housework and daily walking can easily increase the number of steps So, which type of exercise is more beneficial to health? The research mentioned at the beginning of the article pointed out that compared with other physical activity indicators, the number of steps has the strongest correlation with health. The number of steps represents the movement of the feet, which is a basic part of our daily life. The number of steps can be easily increased by doing housework, daily walking, or taking public transportation. Compared with sedentary, more steps and moderate to vigorous physical activity contribute more to total physical activity. On the contrary, the researchers analyzed the data after the participant’s step count was reduced and found that serious sedentary behavior is not only harmful to health, but may also have irreversible physiological consequences. The more sporadic steps you take, the lower the risk of death. A study released at the American Heart Association’s 2021 Epidemiology, Prevention, Lifestyle, and Cardiovascular and Metabolic Health Conference showed that older people walk longer and live longer. The study found that whether it is fast or slow walking, and when you walk, the total number of steps you have accumulated is negatively correlated with the mortality rate. Specifically, starting sporadic walking can bring the most significant reduction in mortality. When the number of steps is less than 3200 steps, compared with people who do not walk every day, the number of sporadic walking steps per day increases by 1,000 steps, and the all-cause mortality rate is reduced by approximately 28%. Similarly, the more brisk walking for a long time, the more obvious the survival benefit, and the risk of death is reduced by 31% compared with those who do not walk for more than 2000 steps a day. Q So, how many steps are taken every day to be healthy? A: A U.S. study published by the Journal of the American Medical Association not long ago suggested that if you walk at least 7,000 steps a day, the risk of death will be greatly reduced. Studies have shown that compared with people who walk less than 7000 steps a day, those who walk 7000 steps a day have a 50% to 70% lower risk of death, and walk 7000 to 9999 steps a day will benefit the most. The intensity of daily walking, including time and speed, has nothing to do with the risk of death.