Get moving and get better! Compared with ordinary walking, it can exercise 80% to 90% of muscles and burn 18% to 67% more calories, which plays a great role in achieving health and preventing diseases. In addition to the basic daily walking, if you can complete the walking prescription, the effect will be better!
Ten thousand steps a day is the basic task
To many people these days, the most common statement is to walk 10,000 steps a day. Studies have also confirmed that long-term adherence to 10,000 steps a day has a very positive effect on various indicators of the body, and the decline of various health indicators is positively correlated with the rate of 10,000 steps.
BMI is body mass index; BFP is body fat percentage; VAI is visceral fat index. P value < 0.05 was statistically significant.
Data source: He Ye. Evaluation of the effect of “Wanbu” App walking activity on the health intervention of occupational population in Chongqing [D]. Chongqing Medical University, 2019.
Ten thousand steps a day must be adhered to for a long time to see obvious results. The reason why many people have no obvious effect is often because the intensity is not up to the level or the persistence time is not enough. Walking isn’t a walk, it takes moderate intensity to get the corresponding health benefits. The so-called medium intensity generally refers to the state where you can chat, but cannot sing, and you can feel the heartbeat speed up significantly when you walk.
Walk more to lose weight
Some people want to lose weight by walking, which requires adding more steps and consuming more energy on the basis of controlling their diet. At this time, it is necessary to ensure the intensity of exercise, ensure the quality and increase the amount under the condition of the body’s permission, in order to achieve the wish.
Data show that an increase in effective walking may contribute to a decline in obesity. During 100 days of walking, on the basis of 10,000 steps, for each additional 1000 steps in the average daily effective steps, the average weight decreased by 0.083 kg and the BMI decreased by 0.031 kg/m2 compared with those before the intervention. span>, the waist circumference decreased by 0.117 cm, and the body fat rate decreased by 0.038%.
Walking for healthy adults for normal-sized adults The amount of walking is 10,000 steps per day, but for overweight/obese people, to achieve the purpose of effectively improving obesity, the amount of walking should be appropriately increased on this basis. People with overweight/obese occupations that focus on mental work take at least 2,000 more steps per day than people with normal body size.
Better with prescription
< p data-track="16">In the process of daily walking, if there is no strong sense of self-supervision, it is difficult to guarantee the exercise intensity, which is one of the reasons why many people do not feel the effect. Therefore, on the basis of walking 10,000 steps per day, completing three exercise prescriptions at the same time (10min, 10min, 15min in a row, and the stride frequency reaches 120-150 steps/min) is more helpful to reduce the rate of overweight and obesity in the population, and the central obesity rate, improve blood pressure control rate, and play a positive role in the prevention and control of chronic diseases.
From the perspective of different walking intensity indicators, the more days the average number of walking steps per day is between 10,000 and <15,000 and 10,000 steps. The better the effect of walking; the improvement of physical health indicators among the people who completed 10,000 steps per day and paid attention to the combination of exercise prescriptions was higher than that of other groups.