Why walk more if you want to live long
Man walking is the most natural locomotion of man; It is an automated motor act resulting from the complex coordinated activity of skeletal muscles of the trunk and limbs. It is the most affordable form of physical activity.
Do not confuse walking with gait. Walking is a motor act, a kind of motor activity. Gait - a feature of human walking, "the manner of walking, doing."
Lack of activity is the fourth most dangerous adult killer worldwide; walking, ideally every day, can greatly reduce this risk. Walking 20-25 minutes a day adds three to seven years to your life. Smokers can also increase their life expectancy by almost four years by taking regular walks. Walking can be extremely beneficial for those who struggle with chronic illnesses, such as obstructive pulmonary disease and cardiovascular disease.
Thoughtful and regular training plan
A well-thought-out and regular training plan is, of course, part of a healthy lifestyle, but what you do outside the gym is equally important. Most adults spend sitting 10 or more hours each day, and studies show that this level of passivity cannot be neutralized by training at the end of the day. To maintain good health, you need a moderate but almost continuous movement throughout your waking hours.
Joseph Mercola - walking is good for health:
- Walking makes beneficial biochemical changes in your body.
- Walking improves health and longevity
- Whatever bothers you, walking will help
- Walkers usually weigh less than people who prefer other types of training.
- Walking can also be a high intensity exercise.
- Everyone will benefit from walking more every day.
One of the strategies that has a positive effect is to simply stand bigger. Increasing your walking time is another key strategy that brings significant benefits, both in the short and long term.
What happens in your body when walking?
According to the World Health Organization, inactivity is the fourth most dangerous adult killer worldwide, responsible for 9 percent of premature deaths, and walking can greatly reduce this risk.
Walking makes useful biochemical changes in your body - for starters, when you take the first steps, your body produces chemicals that give it a quick charge of energy.
When you disperse, your heart rate will increase from about 70 to 100 beats per minute. An increase in blood flow will warm the muscles. As you move, your body will also produce more fluid in the joints, thereby reducing stiffness.
Walking for 6-10 minutes can raise your heart rate to 140 beats and cause your body to burn up to six calories per minute. Although blood pressure will increase due to stress, chemicals such as nitric oxide, which help dilate blood vessels, will counteract this increase.
This, in turn, allows more oxygen-rich blood to reach muscles and organs, including the heart and brain. Over time, regular walks will help lower your blood pressure if it tends to be high.
Walking from 11 to 20 minutes leads to an increase in body temperature and sweating, as the blood vessels located closer to the skin surface expand to give off heat. At this point, you are burning about seven calories per minute.
Increasing your heart rate makes you breathe deeper. Epinephrine (adrenaline) and glucagon also begin to grow at this point to increase muscle activity. Adrenaline helps get rid of asthma and allergies, which explains why walking and other exercises, as a rule, have a beneficial effect on these ailments.
At 21-45 minutes, you will start to burn more fat due to a drop in insulin levels. At the same time, you will experience greater physical and mental relaxation, as your brain begins to release endorphins, which will make you "feel good."
Walking also improves memory and promotes creative problem solving, so when you rack your brain over a problem, it’s worth taking a walk to let you come up with the best solutions. A Stanford University study found that walking increased creativity by an average of 60 percent compared to sitting.
After 30-45 minutes, you have oxygenated your entire body, burn more fat, strengthen your heart and cardiovascular system, and boost your immune function. Provided that you walk outdoors and the weather is nice, an hour of sunshine will also help boost your mood and provide a number of health benefits related to vitamin D production.
Those who struggle with depression will not hurt to get out of the concrete jungle and take a walk in nature, as this is especially useful for mood and saves from obsessive negative thoughts.
Walking improves health and longevity
Some studies have confirmed that walking enhances health and promotes longevity.
- In one of them, walks of 20–25 minutes a day (from 140 to 175 minutes a week) added three to seven years to a person’s life expectancy.
- A study published last year showed that just two hours (120 minutes) of walking a week can reduce the risk of death in older people compared to lack of activity. Performing or exceeding the recommended 2.5 hours (150 minutes) of moderate activity per week in the form of walking reduces mortality from all causes by 20 percent.
- A study published in 2012 found that brisk walking increases life expectancy even for those who are overweight.
- Smokers can also increase their lifespan by almost four years, exhibiting physical activity such as walking. Former smokers who continued to be physically active increased their life expectancy by 5.6 years, on average, reducing the risk of death from all causes by 43 percent.
Physically active smokers were also 55 percent more likely to quit smoking than those who were inactive, and 43 percent less likely to relapse. Norwegian studies have also shown that regular exercise is just as important as quitting smoking if you want to reduce your risk of death.
This study monitored 5,700 older men for 12 years, and those who did the exercises for 30 minutes (even if it was easy walking) six days a week reduced the risk of death by about 40 percent.
Less than an hour of mild activity per week has no effect on mortality, and this study emphasizes the importance of “dosage” if you want to live longer.
Whatever bothers you, walking will help
A study showed that daily walking reduces the risk of stroke in men over the age of 60.
Walking for an hour or two every day reduces it by a third, and the pace does not matter.
A three-hour walk every day reduces risk by two-thirds. Walking also reduces the risk of:
- Type 2 diabetes
- Depression and anxiety
- Dementia and Alzheimer's
- Hormonal imbalance
- Symptoms of PMS
- Thyroid disease
- Varicose veins
Walking may seem "insufficient" to significantly improve health, but science does not agree.
Logically, walking is an important aspect of health, given that the human body is designed for it. And in our historical past, to amenities such as cars and even horses and prams, people traveled a lot on foot. Everyday.
Walkers usually weigh less than people who prefer other types of workouts!
Studies at the London School of Economics and Political Science suggest that when it comes to weight management, regular walking can be as useful as training in the gym.
In order to come to this conclusion, the researchers evaluated the impact of a number of different workouts by comparing the health markers of more than 50,000 adults over 13 years.
Physical activity was divided into:
- Brisk walking
- Moderate-intensity sports (examples: swimming, cycling, gymnastics, dancing, running, soccer, rugby, badminton, tennis and squash)
- Heavy housework and / or walking with heavy bags
- Hard work with hands (examples: digging, cutting down trees, chopping wood, moving heavy loads)
What is the most amazing thing? People who walked regularly regularly for more than 30 minutes usually weighed less than those who visited the gym on a regular basis and / or did exclusively high-intensity exercises.
According to a press release, these results were “particularly pronounced in women, people over 50, and low-income people.”
Walking can also be a high intensity exercise.
Daily walks are the basis of health, but research also shows that in order to truly strengthen it and increase life expectancy, higher intensity exercises are needed.
Based on two large-scale studies, the ideal number of exercises for longevity was identified - 150-450 minutes of moderate training per week. During the 14-year follow-up period, those who worked 150 minutes a week reduced the risk of death by 31 percent, compared with those who did not.
450 minutes reduced the risk of premature death by 39 percent. Beyond this time, the benefits actually began to decline. In terms of intensity, those who added short approaches to strenuous activity each week also received an additional boost in life expectancy.
Those with 30 percent of their workouts engaged in more intense activities received a 13 percent reduction in early mortality compared to those who trained moderately all the time.
In addition to performing high-intensity exercises on an elliptical trainer, bicycle or treadmill, super-slow strength training is also worth considering. However, if you are not fit and / or overweight, the idea of such a workout may seem too complicated to even try.
Elderly people may refuse high-intensity exercises due to fear of injury. My recommendation? Prevent such fears from getting you started.
Once you start walking on a regular basis, you can easily turn this into high-intensity exercises by simply speeding up your pace periodically.
Japanese researchers who have developed a walking program specifically for older adults have shown that a combination of light walking and fast walking provides greater benefits for physical fitness than walking at a constant pace.
The program they developed consists of repeating intervals consisting of three minutes of brisk walking, followed by three minutes of leisurely walks.
Five approaches and half an hour of walking at least three times a week led to a significant improvement in aerobic fitness, leg strength and blood pressure.
Everyone will benefit from walking more every day.
As already mentioned, walking can be an excellent transition to training at a higher intensity, regardless of age and level of physical fitness. Personally, I usually walk for an hour on the beach every day when I'm at home.
As you probably heard, chronic sitting is a new smoking - it has a mortality rate similar to this toxic habit. It even increases the risk of developing lung cancer by more than 50 percent. To make matters worse, the risk of illness and premature death increases regardless of your physical fitness and other healthy lifestyle habits.
According to Dr. James Levine, co-director of the Obesity Department at the Mayo Clinic in Phoenix and Arizona State University, you need at least 10 minutes of movement for every hour you sit. I recommend limiting your seat to three hours and walking more every day. I suggest setting a goal of approximately 10,000 steps per day, among other training.
Tracking steps can also show you how simple and seemingly minor changes in how you move at work can help.
For example, you can:
- Take a walk down the hall to talk with an employee instead of sending an email
- Take the stairs instead of the elevator
- Park the car away from the entrance
- Walk in a long, roundabout way to the desktop
- Take a walk during lunch hour (importantly, this habit reduces work-related stress).
Via russian.mercola.com by Joseph Mercola
Interesting facts about at least
Characteristic of walking healthy people at a different pace:
|Options||Slow pace||Slow pace||Custom pace||Accelerated pace||Fast pace|
|Average speed, m / s / km / h||0.61 / 2.196||0.91 / 3.276||1.43 / 5.288||1.90 / 6.840||2.28 / 7.281|
|Pace, steps / min||67.8||84.5||109.1||125.0||137.9|
|Stride length, m||0.51||0.6||0.74||0.84||0.88|
|The ratio of the pace to the length of the step, m⋅s||2.22||2,35||2.46||2.48||2.61|
- At an arbitrary pace of walking, muscle activity is minimal. This phenomenon is explained by the coincidence of the frequency of action of forcing muscle forces to the natural frequency of oscillations of the lower limb.
- The optimal pace of walking is programmed by the frequency characteristics of the human body, that is, the geometry of the lower limb and the elasticity of the ligamentous-muscular apparatus. It is approximately equal to the resonant frequency of the lower limb.
- When walking, the stability of the body increases several times in comparison with the stability when standing. This biomechanical phenomenon has not yet been studied. There is a hypothesis that explains the stability of the body when walking with the oscillatory movements of the center of the ankle joint. The human body is represented from the position of an inverted pendulum with a center in the region of the ankle joints, which acquires stability in an upright position if its center oscillates up and down with a sufficiently high frequency (Kapitsa pendulum).
- The winner of the World Cup in race walking in 1983 walked 20 km at an average speed of 15.9 km / h.
- Locomotions of children under 6 years of age are unstable, which is associated with an unformed motor stereotype. According to N. Bernshtein, this is not walking or running, but something that has not yet been determined.
- Sports physician Kenneth Cooper believed that to achieve satisfactory fitness, you must walk a distance of at least 6.5 km at an accelerated pace.
- Health recipe from Nikolai Mikhailovich Amosov: “You need to walk only fast, always fast, so that the pulse increases to at least 100, covering a distance of 4-5 km”
- The risk of developing postmenopausal osteoporosis is significantly lower if a woman travels more than 12 kilometers per week.
- The ability to move on straight legs (to climb on elongated limbs) was possessed by the Danuvian, related to dryopithecus, who lived 11.62 million years ago.