【健康】步行的 5 個令人驚訝的好處【文化視野】

Hello everyone, I am a common woman, remind you the next time you take a physical examination. Don't be surprised if your doctor gives you a prescription. Yes, this simple activity you have been doing since you were about one year old. Now touted as the closest thing we have to a magic drug, In the words of Dr. Thomas Frieden, He is the former director of the Center for Disease Control and Prevention. Of course, you may be aware of any physical activity, including no, All are good for your overall health. But not especially there are many benefits. Here are five things that might surprise you. Offset the effects of genes that promote weight. Harvard University researchers on more than twelve thousand people 32 genes that promote obesity were studied, To determine how much these genes actually affect body weight. Among the study participants who walked briskly for about a short time each day, The effect of these genes is reduced by half, which helps to eat sweets. Two studies at Exeter University found that, Not 15 minutes can suppress the desire for chocolate. It can even reduce the amount of chocolate eaten in stressful situations. The latest research confirms, No can reduce the craving and consumption of various sugary snacks. Reduce the risk of breast cancer. As researchers already know, Any form of physical activity will reduce the risk of breast cancer. But a study by the American Cancer Society found that, The risk of breast cancer for women who are not 7 hours or more per week 14% lower than women who do not work for 3 hours or less per week, Even for people with breast cancer risk factors such as being overweight Or use the woman who supplements Holmont to say. Can't also provide this kind of protection, relieve pain. Many studies have found, No can reduce the pain associated with arthritis. Not 5-6 miles per week can even prevent the formation of inflammation from the beginning. No, you can slide the joints and strengthen the muscles that support the joints. to protect the festival, Especially the knees and buttocks that are most susceptible to osteoarthritis. Increased immune function. During the cold and flu season, Can't help protect you. A study of more than 1,000 men and women found that, Not for at least 20 minutes a day, People who don't work at least 5 days a week. 43% fewer sick days than people who exercise once a week or less Even if they are sick, The duration is also shorter and the symptoms are less severe. People who are busy at work often find excuses when they are on the move. Research shows that, Take 8,000 or more steps per day per week. It can significantly reduce all-cause mortality and cardiovascular mortality. Author Zoe Slater recently wrote, Walking 8,000 steps once or twice a week can promote mental health. If that's too hard for you. According to a recent study, People who walk 8,000 steps every Monday or two days It is also less likely to die within a 10-year follow-up period. The results of this study were published in In JAMA Network Open magazine Led by Dr. Kosuke Noe, Kyoto University, Japan, He involved working with researchers at UCLA at the University of California, Los Angeles. After checking the numbers of the volunteers, The researchers found, Compared to other sedentary people, People aged 20 or older who walk 8,000 or more steps a week or two The probability of early death is 14.9% lower. As the number of walking days increases, The risk of death also decreases. For example, Three to seven days of physical activity per week reduced all-cause and cardiovascular deaths by 16.5 percent. For people who successfully walk 6,000 to 10,000 steps, The same model applies. According to earlier studies, Walking 10,000 steps a day can reduce the risk of death for people under the age of 60. For people over the age of 60, Walking 8,000 steps a day can reduce your risk of death. The results of the study apply to weekend warriors and those who only exercise on non-weekdays, And those who spend time walking in a week. The latest figures cited in the study show that, The average American walks only 4,800 steps a day. Not enough to bring significant health benefits. Fast walking means walking 3 miles per hour. If you can recite the lyrics, But singing is breathless, Then you go quickly. The study included data from the 2005 and 2006 National Health and Nutrition Examination Surveys. Compared with the national death index as of 2019, The acceleration data of 3101 people aged 20 or above were included. It is the representative of the whole nation, This included a similar number of male and female participants. 50.9% are white, 21.5% are black, 23.7% are Hispanic, 3.9% are other races and nationalities. People who walk actively usually include those who never smoke, People who are obese or less likely to have a nuclear disorder. Researchers recommend walking at least 8,000 steps a day. Walking 8,000 steps a day seems daunting to many people. Especially since it requires a lot of time. A total of 8,000 steps equals about 4 miles. If you walk 3 miles per hour, Then the total daily takes about 1 hour and 20 minutes. If it looks too tired, You can also take steps or a shorter brisk walk at the same time. The king explained, The study was designed to answer a question a patient asked him, It's hard to keep up enough steps every day, Is it okay to focus on walking only at the end of the week? Step studies usually consider the value of various step targets for a week. But King noted the lack of evidence Walking just a few days a week may be good for your health. For those who want more exercise, Not having enough time is a major obstacle. The results of the study provide useful information, It is recommended to walk a few days a week to reduce the risk of death. Professor, Department of Health and Human Physiology, Skidmore College According to Dr. Paul Archulot, This study is the first to use wearable accelerometers. One of the studies that directly measured daily steps and performed 10-year follow-up. Assiro was not involved in the study. Walking is a low-impact activity. It can help you reduce your sedentary life. This is important because research has proven Sedentary lifestyle and all-cause mortality and increased risk of cardiovascular mortality. Assiro added, A sedentary lifestyle significantly increases the risk of heart disease, such as abdominal obesity, type 2 diabetes, high blood pressure, Heart disease, stroke, certain inflammatory diseases and cancer. In addition to promoting mental health, Walking has other amazing benefits. For example, counteracting the effects of weight gain genes. In one study, Researchers looked at 32 genes that promote obesity in more than 12,000 people. To understand how they affect weight. Among the study participants who walked at least a short time each day, The effect of these genes was reduced by 50%. It can also reduce the pain caused by inflammation. Studies have shown that walking five to six miles per week can help prevent inflammation. Experts say it is possible. Because walking can pass through the smooth joints and strengthen the muscles that support the joints to protect the joints. If you have difficulty maintaining regular fitness, Completing the recommended daily number of steps on a taboo day per week can produce meaningful health benefits. At the same time, Archero said the study's conclusions were encouraging. It can help people who don't have enough time to walk 8,000 steps a day. Overcome the feeling that it's not worth taking fewer steps. Archero added that the study underscores the importance of increasing daily steps. especially because of any amount of walking, even one to two days a week, Still better than not walking. If you are one of the people who want more exercise but can't find the starting power, Try the hints. Set an early clock, if you really want to be more disciplined during exercise, You can start by setting one or more clocks. This way you can get your body up early in the day. But that doesn't mean you need to sacrifice sleep for exercise. In order to make yourself more relaxed, please readjust the sleep schedule and get up early. Take care of yourself during your commute, if you don't have time for a morning run, You can walk or jog to work. If you like other activities, you can take a bike to work. You can also take a short bus trip and walk the rest of the way to the office. Turn the time of watching TV into the time of sports Combine it with one or two of your favorite TV shows, Make the most of your free time and make some space between Salfa and TV. And move your gym or other fitness equipment near the TV. This way you can pick up the equipment and avoid making excuses. Take care of yourself when climbing the stairs. Don't walk leisurely up a ladder. Instead, gradually increase the speed and the number of steps within one minute. However, you must be careful to perform this operation to avoid accidents. If you are safe and do not harm yourself, take two steps at the same time. This can help you look more at your hips. Share health, click on the button on this page and share the button. To spread awareness of safe, natural control of health. Get more information from me. Ok, let's talk about it today, please pay attention to me, thank you, goodbye.