Introduction: The behavior of walking can be said to be accompanied by everyone's life and is also a very common activity. As early as 1992, the World Health Organization considered walking as one of the best sports in the world. Walking is not only simple and easy to walk, but a

Introduction: The behavior of walking can be said to be accompanied by everyone's life and is also a very common activity. As early as 1992, the World Health Organization considered walking as one of the best sports in the world. Walking is not only simple and easy to walk, but also not limited by time and place . Whether it is a man, woman, young or old, you can start this sport at any time.

Handling can bring benefits to health , but how many steps are most suitable to take every day? Compared with those who walk 4000 steps a day, what is the difference between and html? Today I will let you know clearly.

1

What is the difference between people who walk 4000 steps and 8000 steps every day? Research may reveal the truth to you

A 10-year study was published in the world-renowned medical journal "JAMA". Finally, the study confirmed that increasing the number of steps per day is closely related to reducing the risk of all-cause mortality. and in this, 8000 steps of rain walking daily reduces all-cause mortality rate by 1%.

So how did this study be carried out?

Between 2003 and 2006, researchers conducted a 10-year follow-up study on 4840 representative samples of people over the United States who were over 40 years old.

These participants wear electronic monitoring devices to record their daily steps , and researchers will also understand the participants' walking intensity through corresponding data analysis.

In the follow-up study for 10 years, showed that the average number of steps per day for all participants was 9124 steps.

. During this period, about 1,165 participants died of , of which 283 died of cancer and 406 died of cardiovascular disease:

. Regarding the relationship between daily steps and the risk of all-cause death, also has relatively clear data.

You can clearly understand it based on the following picture:

So through this study, we can see that the number of walking steps every day is different , and the impact on lifespan is also different.

When you see this, you may definitely think that since the more you walk, the lower the risk of death, then do we just need to "bury our heads and walk wildly" every day? . The more you walk, will the healthier your body be?

2

The more steps you walk, the better?

First we can take a look at this picture:

From the contents of the above picture we can see:

• When the number of steps per day reaches At 4000 steps, the risk of all-cause death decreases faster;
• When the number of steps per day reaches 8,000 thousand steps, the risk of all-cause death decreases significantly;
• When the number of steps per day reaches 12,000 to 16,000 steps, the risk of all-cause death decreases the most, and as the number of steps increases, the effect tends to stabilize.

So this means that for the purpose of reducing the risk of all-cause death, is enough to walk 8000 to 12,000 steps a day, and walking too much will not bring improvement.

This is for everyone to walk 20,000 or 30,000 more steps for health every day, which will easily increase the aging of bones and body, and it will easily cause trouble for health over time.

3

If you stick to it, you may be able to take it into your pocket.

is beneficial to heart health

A study on tracking 35,000 elderly people in the American Journal of Preventive Medicine pointed out that elderly people who walk fast live longer than those who walk slowly.

Because walking can improve heart rate blood pressure and maximum oxygen consumption , helps improve cardiopulmonary function and helps prevent the occurrence of heart disease.

weight loss slimming

Walk properly, which can not only help digest food in the stomach and intestines , but also help prevent plant substances from accumulating on the abdomen, which can achieve a good weight loss effect.

As long as everyone's body moves, the fat and calories on their body can consume , and it can consume about 180 kcal per hour of walking.

Enhance the cardiopulmonary function

Long-term persistence in walking can greatly enhance the cardiopulmonary function, because when walking, it can promote the blood circulation of and improve the blood circulation state in of the body.

and the blood circulation state has been stabilized and enhanced, and can bring corresponding exercise effects to the heart and lungs.

slows down chronic diseases

can promote blood circulation by walking, facilitate the transportation of nutrients and oxygen , and can help expel toxins from the body.

In this way, it can greatly enhance the body's immunity and cheer up the mood. can also slow down the development of chronic diseases such as diabetes .

4

Walking is the most "good and cheap" way, how to walk healthier?

Walking horizontally

Walking horizontally can effectively stimulate the left and right brain and exercise balance ability.

Holding your arms

For those friends who have cervical spine problems, Words, walking with your arms can exercise your neck muscles well and help relieve neck discomfort.

rub your stomach and walk

massage your stomach with your hands while walking. Massage your tummy for one week with each step. It can promote gastrointestinal motility, help protect intestinal health, and prevent and relieve constipation.

5

The elderly prevent joint diseases and rely on walking

Some people think that walking too much will easily damage the knee, Some people think that walking can effectively protect the knee, so who is right and who is wrong?

Actually, there is no right or wrong about this sentence. If it exceeds the level of joint tolerance, it is easy to damage the joints. If everyone can walk and exercise in a reasonable state, can actually protect joint health well.

When people walk, many joints on their bodies will be squeezed and then loosened. During this process, a large amount of joint fluid will enter the joint cartilage, and nourish and lubricate the joints to achieve the effect of protecting the joints.

However, many elderly people have contractures at a young age. What is this for ? Is it because I don’t like sports?

In fact, it is not good to exercise too much, otherwise it will easily wear down joints. Acting within your ability is the most critical thing for healthy exercise.

So for middle-aged and elderly people, how many steps should they take every day be the healthiest? From the doctor's perspective, walking 4000 to 8000 steps a day is the healthiest. It is best to get up and walk around half an hour after the meal to make yourself healthier.

Conclusion: In general, healthy and reasonable walking exercise can promote physical health well. I hope this article can help you find a suitable walking method for you, and then stick to it and help yourself to become healthy.