Walking is one of the most common exercises. Many people are obsessed with the number of steps they walk every day and think that the more you walk, the better. In fact, in addition to looking at how many steps you have taken every day, you also have to pay attention to how many steps you have taken every minute, that is, walking speed.
Walking speed significantly affects health
htmlOn September 12, the Journal of the American Medical Association (JAMA Internal Medicine) published a study online, showing that walking intensity (such as how many steps to walk in 1 minute) can bring more significant health benefits than more daily steps!
People who walk faster will have better health
Walking speed also reflects the physical function to a certain extent. Many studies have proved that there are health passwords hidden in different walking speeds.
1. People who walk fast have good bones
Times, deputy chief physician of orthopedics at the Affiliated Hospital of Yangzhou University, Jiangsu Province, published an article in the People's Daily Health Number "Orthopedic Doctor Times" in April 2022, saying that elderly people with good bone health can support them to perform better exercises, and will naturally walk faster, and some elderly people can even trot for a while.
Some elderly people lose too much calcium and have low bone density. It's like a hollow tree trunk, it looks intact on the outside, but in fact the content inside is empty. How can such bones make them walk like flying?
2. Walk fast and good heart and lung function
1 Deputy Director of the Institute of Clinical and Rehabilitation of the Geriatric Diseases in Beijing Geriatric Hospital in 2015, Song Yuetao published an article in Health Times , saying that walking fast can especially indicate good heart and lung function.
Normal people's heart rate is between 60 and 100 times per minute. When walking, the heart needs strong support, just like a car running fast, the engine must be strong and powerful. Just imagine, a heart disease patient must not be able to walk fast. At the same time, the support of the respiratory system is indispensable during walking.
If a person's lungs are not functioning well and he gets breathless after walking a few steps or even walking, then such an elderly person will definitely not be able to walk fast and his life expectancy is not optimistic.
3. Walking fast is more likely to live longer
A report published in the Journal of Mayo Clinic in the UK in 2019 by Leicester Biomedical Research Center in the UK, revealing the relationship between rapid walking and life span.
The study collected about 475,000 people's walking habits and deaths, most of whom were over 50 years old. Research has found that people who walk fast live longer than people who walk slowly, and can live about 15 to 20 more years.
4. People who walk fast age slowly
In 2019, a study of nearly 1,000 people published in the JAMA Network Open, a sub-issue of "" Journal of the American Medical Association " found that people who walk slowly aging earlier than people who walk faster.
analysis results show that:
• People who walk slowly have worse lungs, teeth, and immune systems, weaker grasping ability, poor balance force, and poor hand-eye coordination;
• The brain is more "older", the brain size and surface area are smaller, and the cerebral cortex is thinner, and the cognitive ability decreases faster.
•In addition, people who walk slowly are also older, that is, they look older. ⑤
5. Fast walking has a low risk of heart disease
In 2017, published in the European Heart Journal, a survey of more than 420,000 people in the UK found that compared with those who walk fast, people who walk slowly not only have a higher risk of heart disease, but also have nearly double the risk of dying from heart disease. This is true even after considering exercise habits, diet, and whether to smoke or drink.
People who walk slowly tend to have a lower physical health level, which indicates that they have malnutrition or have more muscle tissue loss. In addition, people who walk slowly have lower levels of activity, which partly explains the high risk of heart disease death.
. People who walk faster often have stronger heart functions, more powerful beating, smooth blood circulation, and heart disease will also be reduced.
Health Quick walk , pay attention to 5 points
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2. Moderate stride
Generally speaking, the stride of walking is determined according to the personal height, and the most reasonable stride is the height multiplied by 0.45~0.5. Too small strides will cause the calf muscles to be too thick and it is easy to feel sore. Too large strides will have a greater impact on the knee joint.
3. Arm swing
Most people walk without twisting their torso. For those female friends who want to lose fat on their stomach, twisting the torso is particularly important. During the walking process, swinging the arm will drive the left and right shoulders to swing back and forth, which will make the waist and abdomen move well.
4. When walking, let the heels hit the ground first, then move to the forefoot and then off the ground. This is a complete process of focusing to avoid sole pain and calf muscle tension caused by walking the forefoot.
5. Take out a fixed period of 30 to 40 minutes, walk down in one breath, avoid walking and stopping, so that the exercise effect will be more obvious.
"Guidelines for Dietary Nutrition for Chinese Residents (2022)" recommends walking 6,000 steps a day. There is no need to be too rigid when taking a few steps. You should proceed step by step according to your actual situation and act within your ability.
Source: Health Times
