(Exercise) 4. The relationship between walking and health (mortality, cardiovascular diseases, etc.). How much should one walk?

 

 

How many steps should I walk per day to become healthy?

 

What is the relationship between disease and lifespan?

 

When there were few means of transportation, I mostly walked everywhere.

 

2. Most of life itself was walking, labor, and exercise.

 

3. There were almost no cases of liver, cardiovascular, or circulatory diseases.

 

Most distances are traveled by car, and automatic stairs called elevators and escalators, as well as moving walkways called automatic paths, are installed throughout the area.

 

5. Walking has become so altered that it feels as if something terrible will happen if I try to walk, to the point where walking and running themselves seem like someone else's affairs.

 

6. While our bodies are temporarily at ease, they gain unnecessary weight (spending money and time to lose it), and gradually become weaker and more ill.

 

7. Several programs on TV have introduced the health benefits of walking quite a bit.

 

You can easily see people walking vigorously and energetically at neighborhood parks, streams, or riversides.

 

There was a time when pedometers were in vogue.

 

Walking 10,000 steps a day is necessary to gain health benefits.

It is an idea that originated in Japan in the 1960s (possibly a sales strategy by a pedometer manufacturer), but it is difficult to say that there is any scientific validation or evidence to support it.

11. It became generalized through hearsay.

 

A comprehensive study on the relationship between walking and health outcomes (such as mortality and cardiovascular disease) has been published in the Journal of the American Heart Association, attracting interest.

 

(Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events, Niels A. Stens, Journal of the American College of Cardiology, October 2, 2023)

 

13. Targeting a total of approximately 111,300 people

The relationship between daily step count and mortality, cardiovascular disease is as follows.

 

1,251 steps: 8% reduction in all-cause mortality compared to people who walk 2,000 steps.

 

2,2735 steps: 11% reduction in mortality due to cardiovascular disease

 

3.7,126 steps: The number of steps that can most significantly reduce mortality from cardiovascular disease. Approximately 51% reduction.

 

48,763 steps: The most effective number of steps to reduce mortality from all causes. Approximately 60% reduction.

 

Over 5,900 steps per day: No significant reduction in mortality risk

 

6. Gender does not matter. Regardless of total steps, the faster you walk, the lower your risk of death.

 

It has been revealed that simply walking 7,000 to 9,000 steps a day can provide all the health benefits.

 

If converted to distance, it is approximately 6.4 km (1 hour 10 minutes to 1 hour 30 minutes), and walking at a slightly faster pace than a leisurely walk (to induce an increase in heart rate) is

It was concluded to be beneficial in reducing the risk of cardiovascular disease.

 

Like many other exercises, walking activates muscles, the heart, nerves, and the skeletal system by providing a certain level of physical stimulation.

 

Biochemical factors related to health and lifespan are improved, which clearly helps delay or alleviate the onset of diseases.

 

Let's go out right now and move our bodies.