. Regular walking or can produce many health benefits, including reducing the risk of heart disease, type 2 diabetes and depression, and most importantly, walking is free. We can take a walk anywhere, for most people, Integrate it into
where do you come from?
“ Ten thousand steps & rdquo; The concept of was first put forward in the 1964 Tokyo Olympic Games. There is no real evidence to support this goal. On the contrary, it has become a marketing strategy for selling pedometers. It was not until the 21st century, when the concept was re proposed and examined by Australian health promotion researchers in 2001, that researchers encouraged people to be more active. Based on some accumulated research evidence, many global physical exercise guidelines, including the Australian guidelines, recommend that people carry out at least 150 minutes of medium-intensity physical exercise every week, which is equivalent to more than 30 minutes of exercise every day in most days, and the amount of activity in half an hour is equivalent to 3000-4000 steps in an appropriate number of steps.
in Australia, the average adult walks 7400 steps a day, so another 3000-4000 steps can quickly reach the goal of 10000 steps.
Of course, some people accumulate much less steps every day, such as the elderly, patients with chronic diseases and office workers, while others accumulate more, such as children, runners and some blue collar workers, Therefore, the goal of 10000 steps may not be suitable for everyone. It’s OK to set a goal of less steps. Just try to increase 3000-4000 steps every day, which means we can complete a 30 minute walk every day.
many studies on the analysis of daily steps and health benefits are mainly cross-sectional studies, which means that they only focus on a point / snapshot, rather than observing how the change of steps affects
. More is better
. However, many studies show that the more you walk, the better the health benefits of the body, In 2010, a study from the United States pointed out that for every 1000 steps of people walking every day, their risk of metabolic syndrome will be reduced by 10%. A study from Australia in 2015 showed that an increase of 1000 steps per day would reduce the risk of all-cause premature death by 6%, and people who walked at least 10000 steps per day would reduce the risk of premature death by 46%. A study from Australia in
2017 showed that the higher the number of steps, the shorter the length of hospital stay; Therefore, the more steps, the greater the health benefits.
Further,
more importantly, we should realize that no public health guidelines are completely suitable for everyone, and the public health information is aimed at the broad masses of the people. Nevertheless, we should not underestimate the power of simple public health information. 10000 steps is an easy goal to remember. We can also easily measure and evaluate its progress. We can use some programs / tools such as Activity Tracker to track the progress of walking every day.
it is very worthwhile to increase the activity level of the body by increasing the number of steps per day. Even if 10000 steps is not the correct goal, the most important thing is that we should stay active as much as possible. Trying to take 10000 steps is only one of the methods.
Three walking postures are more harmful to knee joints
1. Hunchback
such people not only bend their back, but also habitually extend their shoulders and neck forward. Because modern people often use computers, they lean forward most of the time. Over time, the muscles of the back will become stiff and the S-shape of the spine will change. In order to support the heavy head weight, the neck and waist bear considerable pressure. Over time, it is easy to cause shoulder pain, low back pain and thigh muscle pain.
2. Reverse waist
at first glance, this walking posture has a very straight back and looks very energetic. However, after careful observation, it will be found that the waist of such people is turned back towards the rear, which is mostly caused by the imbalance of abdominal and back muscles, which is common in women with weak abdominal muscles. Walking in this way, the waist is prone to heavy and fatigue.
3. Crab
is characterized by the outward bending of legs when walking. It is common in men with particularly strong leg muscles and women with loose pelvis. This way of walking is generally related to bone deflection. It is easy to cause knee and hip pain over a long time. Therefore, such people should try to step forward with their toes when walking.