Daily walking steps and mortality

In May of this year, the Journal of the American Medical Association published a paper. Researchers conducted a survey of more than 18,000 elderly American women (average age 72) from 2011 to 2015, and asked them to wear recording equipment for 7 consecutive days. Number of steps and pace per day.

Then, we tracked and investigated the conditions of these people from 2018 to 2019 and found that 504 people had died. From this analysis, the relationship between the number of walking steps per day and the mortality rate was obtained.　

The result of the analysis is:

Walking is indeed good for health and can effectively reduce the risk of death. The mortality rate is reduced by about 15% for every 1,000 steps of walking per day; when the daily walking reaches 4,400 steps, the mortality rate decreases significantly. Compared with 2,700 steps per day, the risk of death is reduced by about 40%; The lower the risk of death, until 7500 steps per day, the risk of death will no longer decrease or increase.

So the conclusion is: walking 7,500 steps a day for the elderly is the most beneficial for longevity.　　

In addition, this study also analyzed the relationship between walking speed and mortality. It was found that the speed of walking has nothing to do with the mortality. Excessive walking speed can easily cause accidents such as falls and fractures.

2. How to walk is the healthiest?

Walking is recognized by the World Health Organization as "the best sport in the world".

Studies have shown that people who walk a lot are healthier. Whether it's hiking or keeping pace, you can exercise your body. Experts believe that walking 6000 steps a day can achieve the effect of fitness. Why on earth?

Experts believe: walking 6000 steps per day ≈ 3 to 4 kilometers walking distance ≈ 30 minutes of moderate-intensity exercise

The Chinese Nutrition Society recommends that the "Dietary Guidelines for Chinese Residents" also recommends that adults perform a total of more than 6000 steps of physical activity every day. Therefore, 6000 steps a day is the healthiest number of steps to walk!

After finishing these 6000 steps in one go, your health will be improved qualitatively!

As the saying goes, "You can live ninety-nine by walking a hundred steps after a meal." Every day, we take a few steps to go to the toilet, a few steps up and down, a few steps in an office... But apart from these fragmentary steps, being able to walk 6000 steps a day can really improve everyone's health. As long as you finish these 6000 steps in one breath and stick to it for a long time, your health will improve qualitatively.

The best time to exercise is from 8 am to 10 am.

The heart beats blood 100,000 times a day. After the blood goes out, it must return to the heart. Who is working? The muscles of the whole body.

The way to improve the heart by walking is actually very simple:

Swing your arms up, preferably shoulder-level, take your steps away and breathe. Persevering for 15-20 minutes a day is more effective than walking for two hours.

Experts say that long-term, rhythmic, and relatively fast walking can improve health due to six reasons:

Consumption of calories is conducive to weight control;

Promote venous return of lower limbs and protect the heart;

Exercise coordination and sense of balance, delay aging;

Move the muscles and bones to clear the stagnant veins;

Enhance cardiopulmonary function and improve blood circulation;

Relax the tired brain and restore energy.

Walk in the correct posture every day

It can enhance physical fitness and improve immunity!

Correct walking posture

all in all

The best way to exercise is to walk!