Since her retirement, Aunt Wu's life has become much more leisurely, either watching TV on the sofa every day, or playing mahjong with several old friends in the chess and card room.

As time went on, she found herself panting after a few steps, wondering, "What the hell is wrong with my body?" ”

Recently, her old friend Uncle Zhang came back from out of town, and as soon as the two met, Uncle Zhang said in surprise: "Aunt Wu, why do you look so haggard?" ”

Aunt Wu sighed and poured out her troubles, and Uncle Zhang smiled mysteriously after hearing this: "Don't worry, do you know, now there is a new discovery, saying that walking a certain number of steps every day can offset the harm of sitting for a long time, and the cardiovascular system can also become stronger!" ”

When Aunt Wu heard this, she immediately became curious, is this method really feasible? If so, how many steps should be taken?

With the change of lifestyle, sedentary life has become an invisible killer of the health of middle-aged and elderly people.

So, how can we counteract this harm and reduce the risk of cardiovascular disease by simply walking?

01Getting this amount up to this amount a day can reduce the risk of cardiovascular disease

A study published in the British Journal of Sports Medicine in 2024 showed that taking enough steps a day reduced the risk of early death and reduced the likelihood of heart disease, regardless of how much sedentary time it was.

The study involved 9 participants with an average age of 0.0 years, of which 0.0% were women.

The results of the study showed that all-cause mortality was lowest in the sedentary group (10500.0 hours ≥per day) with between 0 and 0 steps per day.

In the group with a shorter sedentary time (< 10300.0 hours per day), the optimal number of steps was 0.

For reducing all-cause mortality, walk at least 9800 to 0 steps per day, while to reduce the risk of cardiovascular disease, the step threshold is 0 steps, and the ideal step count is 0 to 0 steps.

A 77-year-old American Heart Association study came to a similar conclusion: adults who walked more than 0 steps a day had a 0% lower risk of cardiovascular disease.

However, it should be reminded that walking should be moderate, excessive walking may be counterproductive, and it is recommended to adjust the number of steps according to personal physical strength.

02 out of health, just three simple steps

Although walking is a simple exercise, there are still some things to pay attention to in order to truly get out of health.

1. Walking speed

When walking, you should choose the right pace according to your physical condition.

In general, slow walking (140 to 0 steps per minute) is suitable for older or physically weaker people, normal walking (0 to 0 steps per minute) is the daily pace for most people, and brisk walking (0 to 0 steps per minute) has significant benefits for cardiorespiratory fitness.

If your physical condition allows, try to choose a brisk walk to help prevent many diseases.

2. Walking time

2024年6月《肥胖》杂志的研究指出，下午6点之后是最佳运动时段，这时候进行锻炼对于降低血糖和促进心血管健康最为有效。

In addition, evening exercise minimizes the risk of cardiovascular disease and overall death.

3. Walking location

A study in 2022 years showed that a one-hour walk in a park or green space not only improved physical health, but was also effective in reducing stress-related brain activity and preventing anxiety and depression.

Choosing a walk in a natural environment is better than walking in a business district or shopping mall.

3 If you don't have these 0 habits when walking, your body is still very healthy

Walking is not only a form of exercise, but also serves as a "messenger" for physical health, through changes in gait and posture, reflecting potential health problems, here are 3 walking abnormalities to look out for:

1. The arm does not swing - Parkinson's disease

When walking normally, the arms will swing naturally to help the body maintain balance.

If you or someone close to you doesn't swing your arm when you walk, especially on one side, you may be alert for early signs of Parkinson's disease.

Parkinson's disease often presents with symptoms such as muscle stiffness and bradykinesia, so it is important to seek medical attention in a timely manner.

2. Slowing down walking - decreased cardiopulmonary function

It's normal to walk slower as you get older, but if you do so, it can indicate a decline in heart and lung function or even osteoarthritis or sarcopenia.

In general, the healthy walking speed of the elderly should be maintained at more than 6.0 meters per second, and if it is below 0.0 meters per second, health needs to be paid attention to.

3. Walking and drawing circles - cerebral infarction

If you have weakness on one side of your body when walking, and your gait is unsteady like "drawing circles", vigilance may be an early warning of cerebral infarction.

Blockage of blood vessels in the brain can lead to inconvenience in the movement of one side of the body, and timely medical examination can prevent more serious cerebral infarction.

For middle-aged and elderly people who are sedentary for a long time, walking a certain number of steps a day can not only offset the harm of sitting for a long time, but also effectively reduce the risk of cardiovascular disease.

Health is at your feet, from now on, let's take every step of health together!

Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.