How many minutes to walk to increase 11 years of life expectancy
For a long time, walking is still a form of exercise that brings many health benefits.Not only burning calories, enhancing physical and mental health ... This form of exercise also helps you increase life expectancy.But you need to meet the prescribed time and speed to achieve maximum efficiency.
A group of researchers from Griffith Medical University in Queensland, Australia reviewed the activity of 36,000 Americans over the age of 40 in the national health and nutritional examination survey and the rate of deaths provided by CDC.For convenience, the authors have converted all forms of exercise into a walk and divided into 4 groups
Group 1: People who are the least sedentary, walk about 50 minutes/day
Group 2: Walk about 80 minutes/day
Group 3: Walk about 110 minutes/day
Group 4: The most active, walking about 160 minutes/day
With the above data, the researchers found that if you want to live for an additional 11 years, you need to walk about 160 minutes/day with an average speed of 4.8 km/h.Through research, the authors also said that people who are sedentary, walking about 50 minutes/day only have an average life expectancy of about 73 years.Meanwhile, pedestrians about 160 minutes/day can raise their average life expectancy to 84 years.Walk an hour more, you will last for nearly 6 hours of life expectancy.
According to WebMD, many studies have found the relationship between exercise and increase life expectancy.A study that was published earlier this year said that adhering to a healthy lifestyle - including a regular pedestrian can help increase life expectancy, even for people at high risk of genetics in short life expectancy..
Why walk to help live longevity?
Walking is a simple and effective form of exercise.Eat this not that has raised a number of reasons for walking often to extend life
Improve cardiovascular health
Walking is one of the ways for you to improve cholesterol levels, lower blood pressure, increase elasticity into vessels and increase the body's energy level.Walking often helps reduce the risk of heart attack and stroke.
Reduce the risk of chronic diseases
The study published in 2022 in the Journal of Nature Medicine Medicine showed that walking could reduce the risk of many chronic diseases such as obesity, sleep apnea, gastroesophageal reflux, depression, diabetes, diabetesand high blood pressure.
Help your body get vitamin D
We all know the sun is a healthy source of vitamin D, so it is not surprising to walk to help you supplement the amount of vitamin D daily.
Reduce joint pain
Medical Journal of American Journal of Preventive Medicine shows that with people with joint pain, walking only 10 minutes/day can avoid defects in the next 4 years.Another study also shows that walking is a safe, cheap and convenient physical activity for people with arthritis at all physical levels.
Improve sleep
Healthy people walking daily have a significant improvement in the quality of sleep and sleep time.The reason is because the physical activity increases the effects of melatonin sleeping hormones naturally.
Burn excess fat
Walking supports to burn calories and fat effectively.Depending on your weight and walking intensity, you can burn 150-300 calories/hour.Maintaining this habit often, you will have a beautiful, toned physique.
Improve mood
Feeling depressed?Depression?Walking is a way to enhance the mood for free.It not only helps strengthen your endorphin but if you walk out, you will also gain many psychological benefits when immersed in nature.
Arouse creativity
When you have difficulty with an innovative project or feel deadlocked, there is no better anecdote than walking.You will be surprised to breathe fresh air and how much blood pump affects your brain function.That is creative secret!
Tue Nov 1924 20:25:36 GMT+0700 (GI ờ Đ ô D ư+0700 (GI ờ Đ ô