"Somewhat strenuous exercise is good... 80% of people walk as if they are taking a stroll"

I also tend to walk a lot every day..

I usually walk on flat ground at a moderate or slow pace.

Running is actually difficult for me, so I don't do it often..

It is recommended to engage in moderate physical activity, such as walking a bit faster (at least 150 minutes per week, ideally 300 minutes per week), consistently. So starting tomorrow, I will try walking a little faster.

I ate too much during the holiday... I'm actually scared to even weigh myself right now.

 

 

There are many people who walk slowly as if taking a stroll. Only about 20% of people engage in vigorous physical activity at moderate intensity or higher. Walking is good, but if conditions allow, it is advisable to increase the intensity of exercise. [Photo=Clipart Korea]

Many people do not particularly enjoy strenuous exercise. Most people are satisfied with light activities such as simple walking. According to Harvard Health Publishing, a health and medical media operated by Harvard Medical School, only about 20% of middle-aged and older Americans engage in vigorous physical activity (moderate to high intensity) for more than 15 minutes a week. The remaining approximately 80% only walk slowly at a leisurely pace.

However, for healthy individuals without issues in the heart, lungs, or joints, and with sufficient physical strength, it is advisable to increase the intensity of exercise. According to various research findings, engaging in moderate to vigorous exercise can significantly reduce the risk of death from stroke, heart attack, or cancer compared to light walking. Vigorous physical activity at or above a moderate level includes activities like jogging or running on a treadmill, where it becomes difficult to speak or sing during exercise.

According to research from Harvard Medical School and other institutions, people who engage in vigorous physical activity of moderate intensity or higher for 15 minutes a week have a 17% lower risk of death from all causes and from cancer compared to those who do not. In particular, those who perform vigorous physical activity of moderate intensity or higher for 50 minutes a week are found to have a 36% lower risk of death from all causes. For individuals who have just started engaging in vigorous physical activity of moderate intensity or higher, 40 hours per week appears to yield the most significant effect.

Of course, even light exercise done consistently every week can provide significant health benefits. However, the intensity of exercise greatly influences its health effects. According to a study from the University of Sydney in Australia, engaging in short, intense physical activity for 1-2 minutes, 3-4 times a day, can reduce the risk of death from all causes, including cancer, by up to 40%, and the risk of death from cardiovascular disease by up to 49%. The research team stated, "This is good news for many middle-aged and older adults who do not particularly enjoy setting aside time to exercise or going to the gym."

Dr. Anthony L. Comaroff, a professor and senior physician at Brigham Women's Hospital and Harvard Medical School, said, "If you're willing to try vigorous physical activity, it's best to aim for 40 minutes a week initially. However, this does not apply to people with a high risk of heart disease." Even if you set a goal of 40 minutes of vigorous physical activity per week, you don't have to do it all at once. You can achieve this by moving short and vigorously several times until you reach the weekly goal. Climbing stairs is also good. For healthy people with a low risk of heart disease, even an extra minute of vigorous activity can significantly increase the benefits. You can achieve maximum effects with minimal effort.

According to the Korea Health Promotion Association, vigorous physical activities of moderate intensity or higher may vary depending on age. For those in their 20s and 30s, weight training, jogging within 10 minutes, and aerobics are recommended. For those in their 40s and 50s, golf, badminton, softball, baseball, and cycling are suitable. For those aged 60 and above, light weight training, gymnastics, bowling, water exercises such as aqua walking, and table tennis are appropriate. Walking with a pet and climbing stairs also fall into this category.

However, you should not suddenly increase the intensity of exercise. Doing so improperly can cause kidney problems, severe muscle damage, heart disease, or stroke. You must be aware of your physical condition and gradually increase the exercise intensity. It is advisable to consult with your doctor. For people with no health issues, it is good to consistently engage in moderate physical activity such as brisk walking (at least 150 minutes per week, ideally 300 minutes per week). Even so, you can enjoy quite a few health benefits.

<Source: Comedy.com>