One of the reasons why "walking exercises" have been loved by many sportsmen, and one of the reasons why it is popular is that walking has all the health and fitness benefits of other low strength stable aerobic exercises (LISS) exercises. Walking is a convenient exercise, and you don't need to go to a fancy gym or use a lot of equipment to move. Walking exercises can be done according to your personal abilities and are good for all fitness levels and ages.
But are the benefits of "walking exercises" too well? According to Everyday Health's report, tell you about 7 mistakes and facts you need to know about walking exercises.
1. Mistake: Taking 10,000 steps a day is ideal. Many people use 10,000 steps as the basis for daily goals, but this number actually originated from marketing activities, not from scientific evidence. Dr. Amy Bantham, chief executive and founder of Move to Live More, explained that this is a marketing activity for a health and fitness company consulting company. Bantham, who studied physician sports recommendations and patient sports behavior changes, said there is no accurate scientific evidence that this number is an ideal goal to be healthier than reducing daily steps.A study published in the JAMA Internal Medicine magazine has shown that taking one more step a day is related to more benefits in terms of reducing the incidence of cancer and heart disease and taking 10,000 steps a day, and this is a good thing about stability.
It is still impossible to determine how many steps you take every day to bring the biggest benefit. Although steps are effective targets for many people, there are other good fitness indicators, such as time and frequency.
2.Factory: Walking helps immune function and digestion Dr. Mickel Frederickson, a sports doctor, doctor and surgeon at Stanford University’s Medical School, says people who walk have fewer colds because light exercise can stimulate your immune system.According to a study published in the UK Sports Medicine Journal, people who exercise for five days or more per week (the study focuses specifically on aerobic exercise, but not necessarily just walking) are 43% less likely to develop a respiratory infection (such as the common cold) than those who do not exercise for a week. Studies show that even if you do appropriate exercises for at least 20 minutes a week, you are less likely to get sick.
When walking or exercising, you increase your heart rate and blood flow, thereby increasing the circulation of immune cells in your body. Increased blood flow is also the reason why your digestive tract is irritated.
3. Incorrect area: Walking can cure depression and anxiety Most sports are related to mental health, but in most cases, no movement (such as walking) can cure clinical diseases by itself.How does walking affect mood? Dr. Frederickson said that most people are in sympathetic nerves or more stressful states, and exercise can allow people to enter parasympathetic nerves or more relaxed states. Increased blood flow in the brain produces more endorphins that can help us re-set, recharge and re-focus.
4. Mistake: Running is always better than walking Dr. Bantham said that walking is a low-impact exercise, which has advantages such as promoting endorphin release, increasing blood flow to the body and brain, and improving bone health, and does not cause additional pressure on the relationship.For ordinary people, walking is easier for the body than running, and the chance of being injured is also smaller. In addition, this low-impact activity is something everyone can do. He said running is more like a skill, and some people have better bodies for this type of activity. He said the hips and knees are in aligned, weight and shape of the arches, which can make you prone to problems or lead to success while running.
Many people ask them whether to run or walk, which is a simple thing: what is your goal?
If you want to exercise and improve oxygen capacity and CO2 emissions, running is a better tool. If you are looking for something to lower blood pressure, feel better or sleep better, walking is better.
Studies have found that moderate to intense walking can reduce the risk of hypertension, high calculator and diabetes when consuming the same energy as running.
However, Dr. Frederickson said that if you really put too hard on your walk, it might be nice to take a day off every week or take other forms of sports like riding a bicycle or swimming.
Under the U.S. Department of Hygiene and Public Services (HHS) Guide to the American Sports Activity (PDF), adults should have 150 to 300 minutes of moderate intensity exercise (such as brisk walking) per week, or 75 to 150 minutes of dramatic exercise weekly high intensity exercise (such as running) per week.
6.Fact: You have to go faster to burn more calories Although any activity will burn calories, the more calories you burn, and so does walking. Dr. Bantham said the amount of calories burned in the exercise depends on the weight and body composition of the individual. Harvard Health released a 30-minute calorie comparison based on activities and weight range. A person weighing 70 kg can flammable 133 calories every 30 minutes and 4 miles per hour and 175 calories every 30 minutes.This means that if someone’s goal is to reduce fat, you will need to walk with higher strength or longer than other activities to see the results you want.
To make walking more challenging and increase the amount of calories burned during walking, intervals (alternating between higher strength and moderate or lower strength exercise cycles) are a great way to do this. Combining the partitions is very useful for fitness because your heart rate is higher than when you walk leisurely, ultimately burning more fat and calories.
7. Mistake area: You have to walk 30 minutes continuously to see health benefits According to the "Body Activities Guide" issued by the U.S. Department of Hygiene and Public Services (HHS), the goal of Americans' 150-minute adaptive aerobic exercise is mentioned. It is recommended that people walk 30 minutes a day and walk 5 times a week to achieve this standard.However, a common mistake is that you have to complete these 30 minutes in a row, says Dr. Frederickson, Ph.D., who can divide it into smaller sections, walk 5 to 10 minutes multiple times a day, and still get the same health effects as walking 30 minutes a day.
After reading these 5 common mistakes and 2 facts, do you know more about the benefits of "walking exercise" for your health? It is better to move immediately, achieving a 30-minute walk a day and 5-time walks a week. It helps improve digestive and immune function.