WeChat steps can't be compared, I feel too tired to walk, can I rely on food?A recent study showed that a healthy diet can improve cardiorespiratory fitness by the equivalent of 4,000 extra steps a day. So, can eating right really replace walking?
The importance of diet for good health
According to a recent study published in the European Journal of Preventive Cardiology, diet plays a key role in physical health and resilience. The study found that by choosing a healthy diet and engaging in walking exercise, the overall health and cardiorespiratory fitness of middle-aged people can be significantly improved, and the effect of diet on physical health is equivalent to walking an extra 4,000 steps a day.
* Screenshots. The researchers measured blood samples from 1,154 subjects, and a total of 201 metabolites, such as amino acids, were detected. After correction, 24 of the metabolites were found to be associated with diet quality and physical health. These metabolite data suggest that a healthy diet is associated with a healthier metabolism, which may be a possible way to promote physical health and improve athletic performance.
How to have a healthier diet?
So, what kind of diet is considered healthy?In 2022, the Chinese Nutrition Society released the "Dietary Guidelines for Chinese Residents (2022)". For the first time, the concept of "Oriental Healthy Dietary Pattern" was proposed.
The concept of "Oriental Healthy Dietary Pattern" is based on the analysis of dietary patterns and health status of residents in different regions of China, and the incidence and mortality of hypertension and cardiovascular diseases are lower and life expectancy is higher among residents in the southeast coastal areas. Therefore, they proposed that residents should be light and less salty, have a variety of foods, rich in vegetables, fruits and soy products, an appropriate intake of fish, shrimp and aquatic foods, and an appropriate amount of full-fat dairy products every day, and follow the above dietary structure to effectively alleviate cardiovascular problems and other problems.
Based on relevant scientific research data, Tomson By-Health Nutritionists recently provided a more accurate suggestion for a healthy diet structure
200-300 grams of fruits per day, 200-300 grams of vegetables per day, 28 grams of nuts per day, 185 grams of full-fat dairy products per day, 300-400 grams of legumes per week, and 200-300 grams of fish per week.
However, while a healthy diet is important, it doesn't mean we can completely replace walking exercise. Walking is a simple and easy-to-implement form of exercise that also has many benefits for physical health. Walking can help improve cardiorespiratory fitness, build muscle strength, boost metabolism, and more. Therefore, walking and healthy eating should go hand in hand to build a healthy lifestyle. Only when we consider both diet and exercise can we achieve the best health results.