A study published in the journal Nature Medicine in October 2022 found that walking more than 8,000 steps a day can reduce the risk of six chronic diseases.
Study screenshot
A total of 6042 adults were included in the study. The subjects underwent an average of 4 years of physical activity monitoring and took an average of 7731 steps per day. Among them, more steps per day are most significantly related to the reduction of the risk of the following six chronic diseases:
obstructive sleep apnea was reduced by 12%;
obesity was reduced by 11%;
html type 32 diabetes was reduced by 31%;
hypertension was reduced by 8%;
gastroesophageal reflux disease was reduced by 8%;
major depression was reduced by 8%.
Researchers also observed that people with fast paces have lower risk of chronic diseases, although the consistency of the association is not as obvious as the number of steps. ①②
People who love to walk and walk fast will be healthier and longer-lived
Indeed, insisting on walking has the effect of preventing diseases.
Chief physician of the Department of Rehabilitation Medicine of Beijing Geriatric Hospital in 2021 pointed out that "Walking can improve exercise function, balance ability and cardiopulmonary function, and has a good preventive and auxiliary treatment effect on obesity, heart disease, , hypertension, diabetes, arteriosclerosis, fatty liver and other diseases in the elderly, and it also helps reduce the risk of Alzheimer's disease ." ③
As people who are still able to walk as fast as they are older, it can be said that they are one step closer to longevity and health.
Song Yuetao, director of the Integrated Research Office of the Elderly Health and Medical Care in Beijing Hospital of Elderly, pointed out in an interview with Beijing Evening News in 2015 that the pace of healthy adults is about 1.3-1.4 meters per second, and as the elderly decrease their physical condition, the pace of pace is about 0.8 meters per second. If the pace of the elderly is less than 0.6 meters/sec, it can be said that they are "moving slowly"; if the pace of the elderly is more than 1 meter/sec, it can be considered as moving fast. ④
A "Study on Physical Characteristics of Elderly People in Changshou Township, Mayang, Hunan" released in 2021 found that the walking speed of men and women in all age groups in Changshou Township, Mayang, Hunan was significantly greater than 1 meter/second. ⑤
The article "The Relationship between Reduction of Step Speed and the Health and Related Conditions of the Elderly" published in 2016 pointed out that walking requires the coordination and participation of multiple organs and systems (skeletal muscles, cardiopulmonary system, etc.) under the command of the brain's movement center; and the speed of the pace is closely related to the strength, balance, sensitivity, endurance of the body's muscles, so pace can comprehensively reflect the health status of the elderly. ⑥
Li Weihai/photo
"7788"
01 Seven key points of walking, get out of healthy
(1) Position: On the basis of natural walking, straighten your chest and abdomen, straighten your waist and back, relax your neck and shoulders, slightly retract your lower jaw, and look straight ahead. ⑦ In order to reduce the burden on the tendons around the knee, the stride should not be too large, preferably 45% to 50% of the height. ③
(4) Speed: Maintain a certain frequency during walking to better improve cardiopulmonary function and achieve fitness and weight loss effects. Generally speaking, men are 90-130 steps/minute, women are 80-120 steps/minute. ⑧
(3) Strength: The ideal pace frequency should be 170-age ⑦. The appropriate heart rate for middle-aged and elderly people is approximately 100 times per minute, while for middle-aged and young people around 40 years old, approximately 120 to 130 times per minute. Just achieve a slight sweating effect. ③
(4) Venue: The walking venue should choose places with good air, wide view and safe areas, such as playgrounds and parks. When moving on the plastic tray, the impact force will be absorbed by the plastic, thereby protecting ankle joint and other ⑨. Walking on roads and sidewalks with high traffic should be avoided.
(5) Warm-up: You should stretch properly before walking, and start to speed up when the feet are hot. Don’t brake quickly when you want to rest. You should slow down before stopping.⑩ If you stop suddenly and have no slow buffering, no stretching or relaxation, it is not conducive to the excretion of lactic acid in the body, nor is it conducive to the return of blood from the limbs to the brain and other important organs throughout the body, which is prone to cause dizziness and other symptoms of cerebral ischemia and other sports injuries. ⑦
(6) Equipment: Choose sports shoes suitable for walking activities, fit your feet, lightweight (the material is breathable and soft, and it is lighter to walk), have good shock absorption, anti-slip and stability; choose clothes that are easy to dry or sweat-absorbent; carry essential medicines and drinking water with you, etc.
(7) Time: It is generally advisable to walk from 7 to 9 am or 16 to 17 pm. ⑦
Chen Xueli, chief physician of the Department of Rehabilitation Medicine of Beijing Geriatric Hospital, reminded in an interview with China Sports Daily in 2021 that because the physical condition of the elderly is different from that of young people, they should pay attention to the speed of not being fast when walking. The elderly often have a variety of underlying diseases, and their physical condition also changes with age. Therefore, when the elderly walk, do not compare with others, choose a pace that suits them, and it is advisable to breathe slightly when walking but not affect their speech, so as not to cause blood pressure to increase, knee joint damage . ④
02 Eight walking methods, twice the result with half the effort
(1) Tap while walking: improve waist circumference
00: Secretary-General of Beijing Science Fitness Expert Lecturer Group Zhao Zhixin In 2011, in Health Times , you can add some movements when walking (such as knocking on belt meridian ), which can help reduce waist circumference well.
The position of the belt meridian surrounds the waist, just like our belt. On both sides of the waist, there is an Bianmai point (a horizontal line is divided with the navel as the center, a vertical line is drawn with the armpit as the starting point, and the intersection of the two lines is).
If your belly is soft and there is a "lifebuoy", you might as well hit the waist on both sides of the left and right sides with both hands when walking, and persist for half an hour every day to ensure that your waist circumference drops rapidly. ⑪
(2) Trets: Helping to control sugar
Zhao Zhixin shared in the 2011 11th Beijing Diabetic Patient Sports Meeting event. For patients with diabetes, doing more Trets can help lower sugar.
Zhao Zhixin explains the posture of walking in a rumble. Niu Hongchao/photo
The key to stroking is to take a big step forward first, then bend the front leg to make a lunge, let your thighs parallel to the ground, hold on for a second or two, and then walk forward to change to another leg.
As long as you persist in walking like this for 5 to 10 minutes every day, the thigh muscles will definitely become better and better. Developed muscles are "natural sugar control medicines", which can better control blood sugar . ⑫
(3) Ten o'clock walk: improve shoulder and neck discomfort at the desk
is in a state of bowing his head for a long time, and the muscles in the shoulder and neck are constantly in a state of tension, which can easily cause muscle fatigue, resulting in soreness, swelling and pain.
Zhao Zhixin introduced in the Health Times in 2016 that he regarded his arms as hour and minute hands on the clock. When he opened it at ten o'clock, the action was "ten o'clock". Just this method, keep walking 200 steps a day. It is very helpful for people who work at desks for a long time and often use computers. ⑬
Zhao Zhixin explained that it was ten minutes away. Li Weihai/photo
(4) Walking backwards: improving waist discomfort
lumbar muscle strain, lumbar disc herniation , etc. torture many elderly people. Qian Baoyan, chief physician of the Rehabilitation Department of Henan Provincial People's Hospital, published an article in the Health Times in 2013 that if the elderly have mild symptoms and cannot reach the level of admission to the hospital, they can try to practice "walking backwards" at home.
It is best for two people to practice together, one of them retreats and the other follows them head-on. However, there are cervical spondylosis , blood pressure instability and other basic diseases, as well as elderly people with inflexible limbs, and are not suitable for practicing reverse . ⑭
(5) Walking on tiptoe: beneficial to prostate health
Professor Li Qingwen of the School of Social Sports and Health Sciences of Tianjin University of Physical Education said in an interview with the Health Times in 2017 that she walked on tiptoe and walked completely with her forefoot. This method is beneficial for patients with prostate hyperplasia and chronic prostatitis and because it can exercise the muscles on the posterior calf and help unblock the three yin meridians of the foot.⑮
(6) Walk with twisting: improve constipation
walk with twisting, and increase the twisting of the waist and hips while walking. This method can promote bowel movement and effectively relieve constipation.
Li Qingwen taught that for people with a "swimming ring" on the abdomen, it can consume more energy when twisting because the lateral muscles are used more. ⑮
(7) Raise your hands and walk: exercise the neck muscles
Professor Li Qingwen introduced that raise your hands and spread them slightly to both sides. This walking movement can effectively exercise the neck muscles and relieve cervical pain. ⑯
(8) High-leg lift Walk: Exercise the lumbar muscles
Professor Li Qingwen introduced that every step, bend the knees and lift the thighs flat, can exercise the lumbar muscles and shape the buttocks. ⑯
This article is summarized from:
①Master, H., Annis, J., Huang, S. et al. Association of step counts over time with the risk of chronic disease in the All of Us Research Program. Nat Med (2022). http://doi.org/10.1038/s41591-022-02012-w
② 2022-10-23 Chinese Circular Magazine "Traveling more than 8,200 steps a day can prevent a variety of chronic diseases! American Research 》
③2021-05-12 China Sports Daily "How to Walk correctly"
④ 2016-06-26 Beijing Evening News "Can you walk fast and slow to predict the length of your lifespan? Expert: Want to live long and farewell to sit for a long time》
⑤Wang Junli, Wu Yizhong , Thunder Mingzhi , et al. Research on the physical characteristics of the elderly in Changshou Township, Mayang, Hunan [J]. Sports Technology , 2021, 42(4):5.
⑥ Zeng Ping, Han Yiwen, Pang Jing, et al. The relationship between reduced pace and the health and related conditions of the elderly [J]. Chinese Journal of Geriatric Medicine , 2016, 35(7):5.
⑦Hu Xiangju, Zhong Wenling, Chen Tiehui, et al. Scientific walking intervention effect on physical functions and basic chronic disease indicators of middle-aged and elderly people [J]. Chinese Journal of Hypertension , 2021.
⑧2018-02-13 Health Times "Walking and walking also have standardized movements"
⑨2011-07-28 Health Times "Three easy mistakes to make when walking and exercise"
⑩ 2019-03-22 Health Times "Three Words of Walking: Straight, Retract, Slow"
⑪2011-05-16 Health Times "Walking, Tap, Loose Trousers"
⑫2011-05-30 Health Times "Do Touch More Fixed Walks With Diabetes"
⑬2016-04-19 Health Times "Do More Micro-Exercise in Fragment Time"
⑭2013-05-16 Health Times "Science Moves"
⑮ 2017-07-25 Health Times "Chinese Walk the Most! 》
⑯2014-08-18 Health Times "Walking is the first item of mass fitness"
Health Times
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