How many steps a day is good for your health and how fast is appropriate?

　　Nowadays, many people are obsessed with the sport of striding. There is an endless stream of people "walking" in parks and communities every day. In WeChat Moments, there are friends who "show off their walks" and "occupy" the cover every day. Is walking suitable for everyone? Will walking for a long time be hard on your joints? How many steps is the best amount to take every day?

　　How many steps a day is best for your health?

　　Proper walking has many health benefits

　　Cardiovascular walking can enhance heart function and make the heart beat slowly and powerfully； Enhance blood vessel elasticity and play a certain auxiliary role in regulating blood pressure ； Accelerate the body's blood circulation, reduce the accumulation of triglycerides and cholesterol on the arterial wall and the formation of blood clots, and reduce the incidence of myocardial infarction.

　　Skeletal Muscles Moderate walking can enhance muscle strength and strengthen the muscles and bones of the lower limbs.； Exercise causes changes in joint pressure, which can promote the secretion of synovial fluid in articular cartilage, improve joint flexibility, prevent and delay degenerative arthritis, and maintain joint health. healthy。

　　Weight control walking can consume excess body calories, improve the body's metabolism, reduce the accumulation of body fat, and maintain a suitable body weight. In addition, walking improves the body’s immunity and reduces disease , prevention and auxiliary treatment are slow sexually transmitted diseases All aspects play a certain role.

　　How many steps is appropriate?

　　The American College of Sports Medicine has given a minimum recommended range for promoting health and improving physical fitness (physical fitness): 5,400 steps to 7,900 steps per day. People with weak health can achieve the purpose of improving health by walking 5,400 steps a day, while people in better physical condition need more steps and can achieve the purpose of improving health by walking 7,900 steps. Of course, this recommended amount has a certain speed requirement. If you can walk at a speed of 100 steps/minute, you can achieve the purpose of improving health, that is, the walking exercise must reach moderate intensity.

　　Weight Loss If an athlete's goal is to manage weight through walking and achieve weight loss, then he or she needs to walk more distances. Population-based studies show that male Exercisers need to walk 11,000 to 12,000 steps a day. female It takes 8,000 to 12,000 steps. Of course, this number of steps is also based on the premise that the walking speed is 100 steps/minute.

　　How fast is the appropriate pace?

　　Different walking speeds have different walking duration requirements. There are three options: First, walk at a moderate speed (100 steps/minute) for at least 30 to 60 minutes every day, and achieve at least 150 minutes of exercise every week. Second, walk at a fast speed (about 120 steps/minute) for 20 to 60 minutes every day, and no less than 75 minutes every week. Third, the above two speeds are used alternately to perform walking exercises of a combination of moderate and high intensity. You can walk for 30 minutes a day to complete your daily walk, or you can accumulate the number of steps for the day in batches. But each walk must last at least 10 minutes to achieve fitness effects.

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