Walking is the easiest thing to do, but even so, many people are too lazy to do it. Especially with the change of lifestyle, people can meet various needs without leaving home. Even if they go out, they can travel by car, subway, etc., and they spend less and less time walking, and they face more and more health problems.
Actually, walking is a low-risk, high-efficiency exercise method. It does not bring a lot of burden to the body. It is suitable for men, women and children. It will also bring unexpected benefits to the body.
So, what are the benefits of walking your body?
1. Prevention of Alzheimer’s
Elderly Dementia is Alzheimer’s disease. It is understood that there are more than 35 million patients with Alzheimer’s disease in the world, and this number will continue to rise in the future.
The University of Kansas previously confirmed that low-intensity aerobic exercise, such as walking, can prevent brain atrophy compared to inactive, sedentary people, and walking regularly, Thinking also helps promote the release of endorphins, which can better maintain brain health.
2. Improve constipation
With With age, gastrointestinal function declines, and constipation is more likely to occur.
If you can keep walking, it can promote intestinal peristalsis, relieve constipation, restore the digestive system to normal, and also help improve appetite and enhance nutrient absorption .
3. Maintain a healthy weight
Although walking is not considered a high-intensity exercise, its role should not be underestimated if it persists for a long time.
If you can keep walking, you can promote metabolism, consume excess calories in the body, maintain a healthy weight, and reduce the chance of disease.
Relevant tests show that even if you walk only 3 kilometers per hour, you can achieve a significant fat loss effect.
4. Improve joint function
According to The American Journal of Arthritis and Rheumatism reported that compared with running, walking does not cause damage to the joints. During the process of walking, it can enhance the strength of the legs and delay the speed of joint aging , keep your legs flexible.
5. Reduce cancer risk
Several studies have pointed out that walking can improve endocrine, enhance immune function, and has obvious effects in preventing cancer.
Studies have shown that women who insist on brisk walking every day can reduce the risk of breast cancer by about 12% and the risk of bowel cancer by about 50%. In addition, walking can prevent pancreatic cancer and prostate cancer. important role.
So, how many steps should you take every day if you want to exercise by walking?
A study in the United States showed that the number of steps walked per day was significantly associated with cardiovascular mortality and cancer mortality.
Researchers tracked thousands of adults over the age of 40, and the results showed that for normal people, the number of steps per day generally remained at 8000~12000 steps is appropriate, and if you have chronic diseases, it is appropriate to walk about 8000 steps per day, which can effectively reduce the risk of death from cancer and cardiovascular disease.
It should be noted that the above numbers are not absolute. Adjust the amount of exercise in time or stop exercising temporarily.
The above is walking to metheir benefits. Walking is a simple and effective exercise that can help us stay healthy and at the same time cause less burden on the body. It is suitable for most people.
However, if you want to achieve the effect of exercise through walking, the amount of exercise should not be too small. The number of steps per day should preferably reach more than 8,000 steps. People with weak constitution and older age can appropriately reduce the number of steps. coercion.