Uncle Wu, are you exercising again today?"
yes, that's been a habit for me. Walk thousands of steps here every morning. "
You've always been so physically strong and mentally strong. "
There has been controversy about whether older people should walk or not. Some people believe that the elderly should rest and recuperate. But there are also people like Uncle Wu, who need to walk thousands of steps every day to feel at ease. So, is it reliable to rely on walking to prolong life?
In May 2021, the American Heart Association (AHA) presented a study at a scientific conference on epidemiology, prevention, lifestyle, and cardiometabolic health. The study included 16,732 women with a mean age of 72 years. The researchers divided the subjects' step counts into two categories: continuous long walks (10 minutes of walking, 40 minutes of pace) and short walks (such as daily chores, going up and down stairs, or walking around in a car, etc.).
At up to 6 years of follow-up, the researchers found that an increase in the number of steps, whether for long or short walks in a row, was associated with a reduced risk of death. People with steps between 1 and 2000 and more than 2000 had a 9% and 31% lower risk of death, respectively, compared to participants who walked for a long period of time with 0 steps. People with steps between -5440 and 5440-9100 had a % and 46% lower risk of death compared to participants who walked briefly with steps between 0 and 3200.
Overall, whether you walk continuously for long periods of time or for short periods of time, increasing the number of steps reduces the risk of death. Therefore, if you want to live a long life, walking more is a simple and effective healthy choice. So what's the best number of steps?People of different ages have different healthy step counts.
In 2022, the journal The Lancet-Public Health published a study of nearly 470,000 people were analyzed. The study found that the risk of death gradually decreases as the number of steps per day increases. The standard of the optimal daily walking steps for different age groups was determinedThe best step count for 18-60 years old is 8,000-10,000 steps;The best step count for people over 60 years old is 6000-8000 steps.
At the same time, after the age of 60, some functions of the body begin to decline gradually, such as the aging of bones and joints, the weakening of muscle strength, and the deterioration of cardiovascular function. Therefore, in order to ensure a safe and comfortable walk, we need to pay special attention to the four "don'ts".
1. "Don't" overdo it.
As we age, our body functions begin to decline, and you shouldn't be too concerned about speed or distance when walking. If you feel physically tired, you should rest properly and don't push yourself. Maintain a comfortable gait and enjoy the joy and relaxation that comes with walking.
2. Don't wear inappropriate shoes.
Choosing a well-fitting, breathable, well-supported pair of shoes is essential for walkers. Poor shoes can cause foot pain, broken bones, or other bone and joint problems. To avoid these problems, we should choose shoes that suit us and change them regularly.
3. Don't walk on uneven ground.
Whether it's stones, potholes, or irregular pavement, it can increase the risk of falling. To ensure safety, we should choose a flat, stable surface for walking. If you are walking outdoors, you can choose a park or a street with fewer people to reduce the occurrence of accidents.
4. "Don't" ignore the body's signals.
When we walk, our body gives various signals, such as sore legs, back discomfort, or difficulty breathing. These are all warnings from the body that we should adjust our walking patterns or take breaks. In case of persistent discomfort, it is advisable to seek medical attention promptly to ensure the health of the body.
Walking is a simple yet effective form of exercise that can help us maintain our physical and mental health. However, as we age, we need to pay attention to the changes in our body and adjust our walking patterns and habits. Only by ensuring safe and comfortable walking can we truly enjoy the benefits of walking. I hope you can develop good walking habits and enjoy every step of life.