Sincere suggestion: Walk over 7000 steps per day

As the saying goes, if you take a hundred steps after a meal, you will live to ninety-nine.After a busy day, many people have the habit of going out for a walk at night

As the saying goes, if you take a hundred steps after a meal, you will live to ninety-nine.

After a busy day, many people have the habit of going out for a walk at night.

Many people consider walking as a form of exercise, and for those who don't have time for exercise and fitness, walking around freely in fragmented time can be a convenient choice.

Don't underestimate this simple and casual habit, its health benefits are beyond your imagination.

01. Daily steps exceeding 7000 can reduce the risk of all cause death

In September 2021, Amanda Paluch, an assistant professor of human Kinematics at the University of Massachusetts Amherst in the United States, published research results on JAMA Network Open, a sub journal of the Journal of the American Medical Association: as long as the number of steps per day exceeds 7000, the risk of all-cause death can be reduced.

The research team tracked 2100 middle-aged people for 14 years and found that compared to those who walked less than 7000 steps per day, those who walked more than 7000 steps per day had a significantly reduced risk of all cause death, with a decrease of approximately 50% to 70%.

But walking more does not bring any additional benefits, such as walking more than 10000 steps per day, which does not further reduce the risk of death.

In 2019, a similar conclusion was reached in a survey of elderly women conducted by Harvard Medical School in the United States.

The survey collected the daily steps of 17000 elderly American women with an average age of 72 and found that when their daily steps were below 7500, the all-cause mortality rate decreased with increasing steps. And when their daily steps exceed 7500, the all-cause mortality rate will no longer continue to decrease as the steps increase.

This indicates that as long as we take more than 7000 steps per day, it will bring great benefits to our health.

Walking 7000 steps per day is not difficult to achieve. In daily work and life, one often gets up and walks around. After dinner, taking a walk for more than 30 minutes can achieve 7000 steps.

02. Persisting in taking a walk has many benefits

1. Weight loss

When it comes to the benefits of walking, many people are most likely to think of losing weight, as obesity can bring many health hazards.

Walking at a speed of 6 kilometers per hour for 30 minutes every day will consume approximately 150 calories.

Even a slow walk of 60 minutes at a speed of 4 kilometers per hour can burn approximately 130 calories.

If you walk fast enough and reach a heart rate of 60% to 70% of the maximum heart rate (maximum heart rate=220 age), you will achieve better and more efficient fat burning and weight loss effects.

2. Reduce arthritis pain

Walking on the flat ground is the least harmful exercise to joints besides swimming, and is one of the best exercise methods for patients with osteoarthritis.

Walking helps to strengthen bones and muscles, transfer joint pressure, increase joint fluid circulation, and prevent osteoporosis.

Friends with arthritis can walk briskly for more than 30 minutes every day, but don't walk too long at once. When the knee joint feels uncomfortable, you should immediately stop and rest.

3. Preventing fractures

Walking is also a training exercise for leg muscles. Adhering to daily walking can significantly enhance leg muscle strength, reduce the pressure on leg bones to support the entire body, and prevent fractures in middle-aged and elderly people.

4. Promoting Heart Health

Regular walking can exercise cardiovascular function, enhance the ability of the heart to pump blood and inhale oxygen in the lungs, and reduce the risk of heart attack.

Especially when you frequently walk fast, your cardiovascular function will become stronger and stronger.

The most direct measure of whether walking has an effect on improving the heart and lungs is whether the heart rate has increased.

When walking, you can lift your chest and head up, step as wide as possible, and swing your arms in a large motion, allowing all body muscles to participate as much as possible, which can increase your heart rate. At the same time, it can keep the Core stability of the abdomen tight, which helps to stabilize the body and torso, not to shake left and right, and walk step by step to generate wind.

5. Improve digestion

If you take a walk after dinner, it is recommended to choose a slow walk.

Slow walking is a good way to improve digestion, which can accelerate the speed of food passing through the stomach and other parts of the body.

People with digestive system related diseases can consider walking slowly for 30 minutes after meals every day to alleviate symptoms.

6. Reduce postprandial blood sugar

Sugar control is a subject that every sugar enthusiast must learn, especially in controlling postprandial blood sugar levels.

After finishing a meal, we will experience high blood sugar peaks in a short period of time.

Taking a walk immediately after a meal can improve overall blood circulation and flatten the peak blood sugar levels.

7. Delaying brain aging

Walking can improve overall cognitive function, maintain normal thinking and memory abilities in the brain, and delay aging.

Elderly people who usually walk more have a larger volume of gray and white matter in their brain and a lower risk of developing cognitive impairment compared to those who walk less. In brain cognitive function tests, they respond faster, more accurately, and perform better.

A 30 minute walk with moderate intensity every day can prevent Degenerative disease, such as Alzheimer's disease.

8. Increase creativity

In 2014, Marily Opezzo, PhD, Educational psychology of Stanford University, and Daniel Schwartz, professor of Stanford Graduate School of Education, jointly published the paper "Learning, Memory and Cognition" in the Journal of Experimental Psychology

They organized an experiment with 176 adults, and the participants showed an increase in divergent thinking creativity during and shortly after walking, with an average improvement of 60%.

9. Relieve anxiety and prevent depression

All exercise releases Endorphins, and Endorphins can reduce stress and make people feel happy.

A simple walk can effectively improve mild to moderate anxiety and depression symptoms, and also enhance one's ability to resist anxiety and depression.

More and more studies have found that exercise therapy has a positive impact on depression. Moderate intensity walking can improve the quality of life of depressed patients, such as improving sleep, improving mental state, making the body more energetic, generating positive emotional changes, and being more willing to interact with others.

10. Reducing Cancer Risk

Walking is an active lifestyle that can improve endocrine function, regulate hormone levels, and reduce the risk of cancer.

A study involving 4 million women in France shows:

Women of any age can reduce the risk of breast cancer by 12% by walking fast for 1 hour every day.

A long-term study conducted by the School of Public Health at Harvard University in the United States targeting 70000 people found that:

Walking for an hour every day can reduce the risk of colorectal cancer by 50%.

After a long-term follow-up of 1455 prostate cancer patients at the University of California in the United States, it was found that:

Walking fast for 3 hours per week can reduce the severity of prostate cancer by 57%.

11. Improving sexual function

For male patients with Erectile dysfunction, regular walking can promote the blood circulation of the whole body, improve mood, and enhance Sexual arousal.

It is recommended that men take a 30 minute walk every day to maintain normal sexual desire.

For women, regular walking can make the Muscle contraction near the pelvic muscles contract, improve the tension of the perineum muscles, speed up blood flow, become sensitive to touch, and enhance the pleasure of sex.

03. Office workers can use fragmented time to walk

1. Commuting

If office workers do not have a large amount of time for walking, they can also use their fragmented time to move around more.

For example, on the commute to and from work, create more walking opportunities for yourself. For journeys within 2 kilometers, if you are not in a hurry, it is recommended to walk directly there. Alternatively, you can try getting off the bus one or two stops early every day and walking to your destination.

2. Noon

Office workers can choose not to order takeout for lunch, but to go out of the office and walk to the restaurant outside for dinner.

After finishing lunch, walk back to the office, or if time permits, take a walk near the office after the meal.

3. In the office

Office workers are busy with their work during the day and often sit still for a long time. It is recommended that you stand up and shake your hands, feet, shoulders, and neck every 30 minutes while sitting in your seat.

After sitting for every hour, stand up and walk around, walk around, take a glass of water, go to the bathroom, walk to the window and overlook, and chat with other colleagues about work.

By taking advantage of fragmented time and taking more walks, one can also complete the daily steps.

No matter how much you talk about the benefits of taking a walk, it's not worth cultivating a good habit of taking a walk.

This simple, easy, and beneficial exercise, I believe you won't find any reason to refuse.

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