After more than 2 years of pandemic, including isolation and gym closing, organs and parts of our body need to work again.The data on the physical activity and the harmful effects of this has been alarming.

Previous measures to prevent Covid-19 pandemic tend to promote sedentary lifestyle.

According to a study published by ANSES (the French Government Health Agency), in 2022, "95% of French people do not work well to protect their health".

Instead of sitting still, many people have discovered the advantages of walking.

PhD.Frédéric Saldmann, author of the bookYou can never take better care of yourself(Publisher. Plon) Commented: "It is a real sport provided that you walk at least 30 minutes continuously."

1. The benefits of walking

1.1.Increase life expectancy

"When we start walking, we burn the sugar. We start to burn fat for 20 minutes, when we start to release 1004 different protective molecules. These molecules only have a 24 -time 24 -time existenceNow, should exercise daily to build a good preventive shield, ”said Dr. Saldmann.

Therefore, 30 minutes of walking every day is a guarantee for health and longevity.The enhancement of steps also maintains muscle mass, skeletal system, respiratory system development, immune system stimulation and weight gain prevention, as well as all diseases caused by it.

1.2.Good for heart and brain

In addition, this comprehensive activity reduces the body's chronic inflammation.

According to a 2017 study from the University of California, the United States, the level of inflammatory molecules (Cytokine) decreased by 5% even when walking at a moderate speed, helping to reduce the risk of osteoarthritis, scales.Candles, diabetes type 2 or Alzheimer's disease.

PhD.Pascal Douek, a sports doctor and author of the new key book for longevity (Leduc) said: "Walk 30 minutes a day, ie 150 minutes per week, also reducing the risk of death due to death due to deathCardiovascular causes from 20 to 30%".

Walking is also very good for the brain because the effects of the foot to the ground increases the amount of blood sent to the skull.Watering better, our small gray cells later become more alert, leading to better reasoning and focus.

American researchers from the University of Pittsburgh have also shown that walking often increases the volume of horses, a brain -related area related to the ability.memorizeand study.

1.3.Ensure health

The string of steps also facilitates the digestive process by promoting mechanical transportation.This is very useful to limit constipation in the case of lazy intestinal tract.

This seemingly simple activity also stimulates the release of serotonin, serene hormones and melatonin, sleep hormones.

Walking is also an opportunity to spend time outside, to breathe fresh air, get rid of gloom and supplement vitamin D by leaving the skin surface of the minimum contact with natural UV rays by the sun.go out.

2. How to walk?

Actually, the 10,000 -step target is not entirely true.PhD."It only corresponds to the name of the first step count, debuted in 1964 in Japan. Instead, the researchers reviewed the problem seriously that debated about the minimum levelAt least 4400 steps per day for health, equivalent to half an hour walking every day. "

For the best effect, try to keep your body straight, put a straight shoulder with your hips.At the same time do not forget to roll the foot on the ground up to the tip of the toes so that the veins will return to the maximum.

So move forward!