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Lao Zhang, who lives in China, is 65 years old and he often attaches great importance to physical training. For the past few years, he has maintained a regular routine: After waking up at 6 a.m. every morning, he spends 10 minutes on personal hygiene, then has breakfast for half an hour, and then goes to the park with his wife. to “go for a walk”. Lao Truong chooses to walk to exercise because he knows the benefits of walking.
Recently, a friend told him that if he walked too slowly, his thinking would slow down and he would age faster. But Mr. Truong himself feels that he will easily hurt his knee if he walks too fast, and that just walking slowly will make him healthy.
Lao Truong is very concerned that for the elderly, is it better to walk faster or slower?
1. Is it better to walk fast or slow?
Walking is a healthy exercise, but studies have found that faster walkers live an average of 15 to 20 years longer than slow walkers.
The American “Mayo Clinic Journal” published an observational study that followed and studied 474,919 participants with an average age of 58.2 years for 7 years. Participants regularly submitted data such as walking speed, and the researchers used analytical models to estimate their lifespans.
Studies have found that brisk walkers, regardless of weight, have longer life expectancy, ranging from 86.7 to 87.8 years for women and 85.2 to 86.8 years for women with men. In contrast, slow walkers had a shorter lifespan, averaging 15 to 20 years less than brisk walkers.
Why do brisk walkers live longer?
First of all, the intensity of brisk walking meets the basic requirements of effective exercise, not only helps in weight loss, but also improves cardiopulmonary function, promotes blood circulation and improves the “three highs”. .
Secondly, walking needs the overall coordination of the skeletal, muscular, nervous, cardiovascular and respiratory systems. Fast walking speed reflects the body’s vitality and health to a certain extent, good fitness, so life expectancy is also longer.
So, how fast is walking?
Walking speed can be checked by the following two methods.
Method 1: Based on the number of walks per minute
A study in the British Journal of Sports Medicine showed that if the heart rate reaches more than 60% of the maximum value, or the number of steps per minute reaches more than 100 steps, it is considered “brisk walking”.
Method 2: Check breathing, ability to talk
When walking, if singing loudly means the speed is too slow and the intensity is not enough, if it is a little difficult to breathe but still talking comfortably, it means that the pace is moderate, reach the intensity of brisk walking. If you are gasping for air and cannot speak easily then the speed is said to be “too fast”.
2. Body benefits when persistently walking for a long time
A study by the famous medical journal “JAMA” has shown that for the average person, walking about 8,000 steps a day is the best for the body. The specific benefits of hard walking include:
A study by Harvard University and the American Cancer Institute on “the effects of varying amounts of exercise on longevity” found that if you could walk 450 minutes faster per week, life expectancy can be extended by an average of 4.5 years.
Stabilize blood sugar
Brisk walking is a good aerobic exercise, for diabetics, brisk walking exercise, combined with medication and diet control will help stabilize blood sugar and improve blood sugar levels. disease status.
Lower blood pressure
He Zhaochu, head of the cardiology department of the 1st affiliated hospital of Guangzhou Medical College, said that long-term adherence to walking exercise can help the body reduce systolic and diastolic blood pressure. stretch. In the “Diagnosis and Treatment of Hypertension” series of many countries, exercise is also recommended as an effective adjunct to blood pressure control.
Avoid fatty liver
Studies have found that people who regularly walk have better blood circulation, blood can accumulate at the ends of many capillaries in the liver, helping to enhance the metabolic function of the liver. In addition, exercise itself can burn calories, lose weight, reduce the risk of fatty liver.
Delay joint aging
A study in the authoritative journal of rheumatology “Arthritis and Rheumatism” has shown that compared with running, walking is less damaging to joints, can reduce the decline in joint function, and Time can strengthen the calf muscles and help maintain lower extremity function.
3. The time and place of walking are also important
Clinical statistics show that the incidence of cardiovascular diseases (angina pectoris, myocardial infarction…) in the morning is higher and accidental injuries such as falls due to lack of light at night are higher. . Therefore, it is recommended to walk around 4 or 5 pm because this time the temperature and body condition will be more suitable for walking.
The best place to walk is grass or asphalt, avoid walking on concrete and slopes to reduce knee injuries.
After reading the article, did you practice walking properly? Exercise is very good for health, but you must pay attention to the method, if you have not started walking but exercise, then quickly practice, integrate exercise into your life to live a long and healthy life.
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