Since the step counting function on your mobile phone, many people who like to walk healthily, the first thing they do when they wake up every morning is to turn on their phones and then see who is so hardworking early in the morning and has made it on the step count list. Today, they will take tens of thousands of steps with him as their goal. Sometimes I doubt whether I am walking so hard, whether it is for the sake of better health or to be at the top of the sports list.
But in this era, there are still not many active elements like walking. Many people can think about walking every day because of busy work, high pressure in life, lots of entertainment activities, etc. In fact, you are such a "lazy" person, just giving up the opportunity to live long.
JAMA: Walking more every day can reduce the risk of death
"Natural " magazine counts the steps of nearly 100 countries and regions around the world, and the average number of steps of Chinese people walking exceeds the world average. The average walking of the world is about 4,900 steps, while the average walking of our people is 6,200 steps a day, making us the veritable "Rampage King" in the world.
As the saying goes, "A person has an old age and his legs are abrupt first." Look at his legs, if he pinchs, he will be a bone. In fact, there are a large amount of muscles, blood vessels, and nerves in the body. This is also why some studies say that any exercise is better than sitting. For example, walking is a rare national exercise.
JANA magazine Once published a study. This study conducted a study on nearly 10 years of 16,400 people aged 40 or above . Finally, it was found that the average mortality rate of people who took more than 12,000 steps per day was 4.8%, the mortality rate of people with steps between 8,000 and 11,999 steps was 6.9%, the mortality rate of people with steps between 4,000 and 7,999 steps was 21.4%, and the mortality rate of people with steps between 4,000 and 7,999 steps was 73.7%.
From the above research results, we can see that walking does affect the risk of death, but it is still a trend that the more you walk, the lower the risk of death. Does that mean you have nothing to do every day, and the risk of death will be lower if you walk tens of thousands of steps?
"Journal of the American Medical Association·Internal Medicine": The maximum number of walking steps every day is 7,500 steps, and it is useless to walk more!
Researchers conducted research on 18,000 elderly women with an average age of 72 years old and found that the number of steps is indeed beneficial to physical health and also interferes with the risk of death.
However, the research results also show that when you walk to 7500 steps every day, the risk of death will stop. That is to say, for some elderly women, 7500 steps is the best.
Then why are the results of these two researches different?
That's because the age of the people participating in the research experiment is different. One is a person over 40 years old, and the other is a person over 72 years old. Such a large age difference will naturally affect the research results. Then "The Lancet. Public Health" also pointed out that the number of steps you walk depends on various factors. Regardless of men and women, people over 60 years old are recommended to take 6000-8000 steps a day, while people who are not 60 years old are recommended to take 8000-10000 steps a day.
Because the research does not target the physical constitution of us Chinese, we can use the above two studies as a reference, just to let everyone know the importance of walking, so what is the number of steps suitable for the people of our country?
" Dietary Guidelines for Chinese Residents " recommends that adults walk at 6,000 steps a day. Of course, factors such as different ages, physical fitness, living conditions will also affect a person's exercise. In fact, it is not to make you have to meet certain standards. No matter how many roads you walk every day, as long as you walk, it is better than sitting all the time.
Walking is a national sport. Although it is simple, the walking speed of different people is also different. Do you know that if you want to walk health and longevity, it actually depends not only on your steps, but also on your walking intensity.
If you want to achieve fitness results, what is the best walking intensity?
"Diet Guide for Chinese Residents" Recommended to be healthy for a week Medium-intensity exercise time is recommended to be 150 minutes, and high-intensity exercise time is recommended to be 75 minutes . As a type of aerobic exercise, walking naturally needs to reach a moderate intensity or above.
heart rate for moderate intensity exercise = (220-age)×(60%-80%), the heart rate calculated by is the intensity you need to achieve at this age.
For example, if you are 60 years old this year, 220-60=160, then use 160×0.6 and 0.8 respectively, the calculated results are 96 and 128. Then, when you are 60 years old, you want to achieve effective fitness results when you walk, and keep your heart rate between 96-128 times/minute.
But don’t blindly pursue a heart rate that suits you, and then ignore your physical condition. This will cause unnecessary consequences. For example, if you suffer from , you have digestive tract disease, gastroenteritis, , ulcer, anemia, hypotension, , gastroscopy, arteriosclerosis, joint discomfort, etc., you should walk in moderation when you have to walk. It is best to stop any discomfort in time.
To sum up, although walking looks simple, it is still of great benefit to the body. But it is also based on the number and intensity of steps suitable for your body. For middle-aged and elderly people, it is understandable that they are eager to be healthy, but they also need to consider joints and physical fitness issues. Excessive walking is not good.
参考文献：
1. 中国人成世界“最能走民族”2017-08-08 17:26·云南卫视
2. 每天走多少步最好?美国医学会杂志：7500步原创2020-05-07 17:31·健康时报
3. 柳叶刀子刊：根据你的年龄，每天走这么多步，就能降低死亡风险2022-03-04 21:30·医药导报
4. 还在炫耀每天上万的步数?每天走得越多越好?原创2019-07-20 09:58·科普中国
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