I know walking is good for exercise, but how much and how should I walk?

 

 

A 20-year long-term follow-up study is attracting attention by revealing a correlation between walking habits and disease prevention.

 

Walking 8,000 steps a day, with 20 minutes of that at a brisk pace, can effectively prevent most lifestyle-related diseases and chronic illnesses.

 

 

This study was conducted by the Aging Control Research Team at the Tokyo Metropolitan Health and Longevity Medical Center in Japan, and targeted approximately 5,000 residents aged 65 or older living in Gunma Prefecture.

 

The research team collected physical activity data from residents for 20 years and tracked the development of lifestyle-related diseases. To collect the data, they had participants wear activity monitors attached to their waist belts or lower body, and analyzed their walking patterns and intensity.

 

Exercise intensity was categorized as low, moderate, and high intensity. Moderate intensity exercise was defined as brisk walking, a brisk pace that allowed conversation, or a level that caused a light sweat. Research has shown that this type of moderate intensity exercise is effective in minimizing cell damage while enhancing recovery capacity.

 

Walking 8,000 steps a day, including 20 minutes of brisk walking, reduced the risk of developing lifestyle-related diseases by a factor of 10. Ninety percent of study participants who followed this pattern remained healthy and free of major illnesses.

 

The research team named this the 'golden walking ratio' and also discovered that if you practice it for at least two months, the switch for longevity genes is activated.

 

 

On the other hand, if you walk less than 2,000 steps a day and do not walk briskly at all, you are more likely to become frail and bedridden.

 

This study demonstrates that walking is not just a simple health habit; it plays a key role in disease prevention and longevity, and is used as a standard indicator of walking exercise by many health organizations around the world.

 

The Japanese research team's findings suggest practical health tips for everyday life, offering a useful guide for many. By achieving 8,000 steps and 20 minutes of brisk walking per day, you can achieve both a healthy lifestyle and disease prevention.