Preventive cardiology experts call on people to walk more after the age of 50. Compared with running, skipping , weight training and other sports, the important daily activity of "walking" is easily ignored.
Karol Watson, a preventive cardiology expert at the University of California, Los Angeles (UCLA), said that walking is the best exercise when you reach the age of 50.
She explained that walking is beneficial to preventing aging and geriatric diseases and maintaining good health. Just entering the age of 50, most people's physical functions are still maintained at a certain level. They can walk on the road at any time and it is easy to perform. For people who don't like to exercise but want to exercise painlessly, walking more is a relatively easy and effective way.
Walking has as many benefits as any other form of aerobic exercise. As elders age, their exercise intensity may be limited. However, depending on individual physical fitness and age, there are many walking options. From walking, Nordic walking to ultra jogging , you can find the walking method that suits you best.
Low intensity:
Walking speed, walking for half an hour a day
A study conducted on 130,000 people in 17 countries around the world showed that walking 5 days a week for 30 minutes a day can strengthen the heart and reduce heart disease. Effect. Canadian physician Scott Lear, one of the
research members, said it is best to incorporate walking into your daily life naturally. For example, walking more between different departments in the office, climbing the stairs, or getting up to pour coffee in the pantry are all good for heart health.
In addition, although the general impression is that you need to walk 10,000 steps a day, a 2019 American study showed that walking 4,400 steps a day can reduce the risk of death. It only takes about one dog walk, and it does not necessarily require walking 10,000 steps.
Moderate intensity:
Nordic walking, which can move 80% of the muscles of the whole body
People who are in good physical condition and find walking boring can advance to the next level and challenge the slope brisk walking, or walk with heavy objects on their backs. Take Nordic Walking, which is similar to skiing. Nordic walking not only promotes calorie consumption, but also activates 80% of the muscles in the body.
The so-called Nordic walking means holding a walking pole in each hand. While walking forward, the upper body and arms exert force to press down on the walking pole to push the body forward.
Dr. Patrick Bacquaert of the French Institute of Health and Sports Medicine (IRBMS) said that walking poles can help the body balance, reduce joint burden, and relieve back pain.
This set of professional walking techniques was jointly developed by exercise physiology and fitness experts. It was originally designed for people suffering from plantar fasciitis , which requires more effort than ordinary walking. It can consume more calories, and the walking pole enhances stability, so it is suitable for people with chronic leg diseases and the elderly.
High-intensity:
Ultra-jogging in small steps has a better fat-burning effect than walking.
If the above-mentioned walking is still too easy for you, you might as well switch to "Long Slow Distance", also known as "Long Slow Distance" "Super jogging". As the name suggests, ultra jogging is slower and has smaller strides than regular jogging. Because you don’t feel tired easily, you can run longer and still achieve the effects of burning fat and improving cardiopulmonary function.
Super jogging has a definition of "smile speed", that is, you can smile while running. Not only will you not blush and be out of breath, you can even chat while running.
The converted speed is about 5 to 6 kilometers per hour. Although it is only faster than 4 kilometers of walking, it consumes a lot more calories. The reason is that even if the speed is super slow, there are still two feet off the ground at the same time when "running" Time will use more muscles than walking with one foot always on the ground.
Ultra-jogging researcher Ernst van Aaken, a German doctor, emphasized that ultra-jogging is a combination of walking and jogging, and it focuses on the length of time rather than the length of distance. You might as well start with 15 minutes a day, and then slowly increase it to 1 hour. After long-term exercise, the results will be quite significant.
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