The latest exercise and fitness news
But taking the first step towards good health can be just as easy … as taking the first step. Literally. Just keep one foot in front of the other – as many times as you can.
There is plenty of evidence Walking Improves Heart And brain health and helps people live longer. And it can be done almost anywhere – even inside your home or in a local shopping mall if the weather is bad or there is no safe place to walk around.
“Walking Barry Franklin, director of preventive cardiology and cardiac rehabilitation at Beaumont Hospital in Royal Oak, Michigan, says there are several things that can be done to improve health. Heart diseaseLoss of body weight and fat storage, loss of blood Sugar Dimensions, modest your improvement Lipid profile And reduces chronic Stress“
But how much does it take to walk to make a difference?
Dr. Felipe Lobello, director of Emery University Exercise The Medicine Global Research and Collaboration Center in Atlanta uses the acronym FIT to help you remember the important elements of a good walking program.
“It stands for frequency, intensity and time,” he said.
Frequency and time: how often and for how long?
The federal physical activity guidelines call for 150 minutes or more of moderate-intensity or 75 minutes of vigorous aerobic activity per week for adults, or a combination of the two. It can be done on foot, says Lobello, who is also an associate professor at Emery’s Rollins School of Public Health.
But you don’t have to do it all at once and probably shouldn’t, he said. “If you don’t do much during the week, trying to walk 150 minutes on a Sunday will hurt you the next morning. Ideally you should do this throughout the week.”
It’s best to walk at least 30 minutes five times a week, Franklin said, but walk five, 10 or 15 minutes at a time as often as you need. “I tell patients they don’t have to put dollar bills in Piggy Bank at once.”
In fact, the more you get up and move, the better. Lobello said sitting for long periods of time is bad behavior.
A study published in The Lancet in 2011 found even 15 minutes of light Exercise An average of eight years of follow-up each day can reduce the risk of dying from any cause by 14%. A study published last year in the Journal of the American Heart Association Stroke It has been found that people with low levels of activity are seven times more likely to sit for eight hours or more daily. Stroke More physically active people reported sitting for less than four hours.
A popular way to measure progress is to calculate steps. Although the goal of 10,000 steps per day is widely publicized, a JAMA Network Open study published last year tracked people for an average of more than a decade and found that those who took at least 7,000 steps per day had a 50% -70% lower chance of death. Than those who have walked less.
Franklin said these steps could be taken soon Exercise All day long. “The effects are growing,” he said. “It all adds up.”
Intensity: How fast?
Speed is important. A study published in 2018 in the British Journal of Sports Medicine found that walking briskly reduced the overall risk of death by 24% during the study. Another finding in the journal PLOS One is that walking one mile too long, more than 24 minutes, increases the risk of death from cardiovascular disease, Dementia And other factors.
But that doesn’t mean you have to take off on the run to make a difference. Research shows that you can get the same benefits Lowering blood pressure, Cholesterol And Diabetes The risk is as long as you use the same amount of energy to walk vigorously.
“There is good data to recommend the maximum protective walking speed above 3 miles per hour,” said Franklin, “which is more than three times the energy expended at rest.” “If you can get over it Exercise Intensity, the benefits are deep. “
The same benefits can be found by walking slowly – just 2 miles – if you walk uphill, he said. Walking on a treadmill at this speed with a 3.5% turn works exactly the same. “It consumes the same energy,” he said. “But slowly build up.”
If you can’t tell the difference between light, medium, and vigorous walking, consider how difficult it is to keep a conversation while walking, Franklin said. At light speeds, it’s easy to keep the conversation going. At a moderate pace, “You can have a conversation but it’s not easy because you lean a little. You get stronger when you’re not able to have a conversation.”
Something is better than nothing
For those accustomed to regular physical activity, it’s important to start slowly and work your way up to those 150-minute weekly goals, Franklin said.
And don’t feel bad if you can’t do as much as you want. Just keep going – as much as you can, without the speed you can handle Mild headaches Or is it other symptoms of overdose, he said. “If you get it Pain Or discomfort from Navel Turn on and it is regular, stop your exercise and get checked out by a doctor. “
Just remember, Lobello said, “Every step counts. Every minute counts. Anything is better than sitting.”
News from the American Heart Association Covers heart and brain health. Not all opinions expressed in this story reflect the official position of the American Heart Association. Copyright is owned or held by the American Heart Association, Inc. and all rights reserved. If you have questions or comments about this story, please email [email protected].
By Laura Williamson, American Heart Association News
By American Heart Association News Healthday Reporter
Copyright © 2021 Health Day. All rights reserved.