Walk, anyone will.
And there are some such people around, as long as they walk with the wind on the soles of their feet, walk like a fly, and they can look hurried wherever they go.
The hardest part is to hike with them, and even for a walk, you have to trot to catch up.
As a result, many people muttered, why do these people go so fast? It's not a rush to reincarnate!
But in recent days, people who walk fast may be the people who are not in a hurry to "reincarnate"!
The more you walk, the longer you will live?
Recently, the Paddy C. Dempsey team at the University of Leicester published a research paper entitled "Investigation of a UK biobank cohort reveals causal associations of self-reported walking pace with telomere length" online at Communications Biology.
Studies have shown that stable, average, and brisk walkers have significantly longer LTL (white blood cell telomere length) than slow walkers, but are not related to total activity.
With bipolar Mendelian randomization analysis, the faster the walk, the longer the length of the leukocyte telomere length (LTL).
In order to make the data more accurate, the researchers also worked hard to eliminate many confounding factors, including age, sex, race, white blood cell count, work status, poverty index, sleep between sleep, blood briskness and so on.
(Baseline exposure distribution and predicted β coefficient (95% CI), relative to the 10th percentile reference per exposure)
Through four rounds of adjustment, it was finally found that fast walking was related to telomere length.
That is, no matter what the relevant factors, brisk walking can make you have longer telomeres, and even make you 16 years younger in biological age in middle age, allowing you to have a longer life expectancy.
Why is the faster the pace, the more beneficial it is to health?
First, improve organ function
Compared with people who sit for a long time and lie for a long time and do not like to exercise, walking more appropriately every day can indeed play a role in having health and longevity.
Walking has almost no requirements for the crowd or the venue, and it is a very good aerobic exercise.
When walking exercises, it will not increase the burden on various parts of the heart, brain, bones, etc., and also contribute to the improvement of the function of various organs, which can naturally play a role in health and longevity.
Second, improve metabolic function
Walking properly every day can improve the function of various organs in the body, and the internal environment of the body will change accordingly.
The overall blood flow rate is also improved, and the metabolites excreted by each system are quickly excreted.
It can also improve the digestive function of the human body, promote the accelerated excretion of metabolites in the gastrointestinal tract, and can play a role in improving the overall metabolic rate.
Once the body's metabolic rate is improved, the overall immunity will be greatly improved.
Third, maintain a healthy weight
Once the body's metabolic rate is improved, some excess fat and sugar substances in the body will accelerate the rate of metabolism, which can promote the burning of excess fat and achieve the effect of helping the body lose weight.
Once you maintain a healthy weight, it will play a role in reducing the suffering of fatty liver and a series of cardiovascular and cerebrovascular diseases. For people with these chronic diseases, it will also play a role in relieving symptoms.
But in terms of the number of steps to walk every day, there are many people who have some differences, and many people think that the more they walk, the better.
How many steps is the most appropriate for a day?
Nowadays, many people have begun to enter the rampage, brushing tens of thousands of steps every day to occupy the circle of friends, which seems to have become a trend.
But in fact, blind rampage not only does not have any health benefits, but may even bring some risk of sports damage.
So, how many steps do we need to walk?
1. Choose according to age
How many steps to take per day is better, and it is necessary to choose according to different age groups.
A research article published in the journal The Lancet shows that the number of steps taken by young people is the most reasonable at 8,000 to 1,000 steps per day, but for people over 60 years old, today's walking steps can be maintained between 6,000 and 8,000 steps.
2. Choose according to the physique
In addition to age, you must also choose according to your actual situation.
For example, for people with some knee diseases, whether it is young or old, the number of steps to walk every day should be appropriately reduced. It is best to walk without soreness in the legs after walking, and pain is preferred.
Of course, in addition to brisk walking, other sports can also effectively delay aging and promote health.
Higher-level exercisers have longer leukocyte telomeres, and randomized controlled experiments have found that moderate-intensity aerobic exercise of 40 minutes 3-5 times a week can greatly reduce telomere loss.
Therefore, whether it is brisk walking, or other sports, as long as you move, you can keep people young and healthy.
So, what are you waiting for? Get up from the couch and hang out more!
bibliography:
[1] Chudasama, Y.V.et al. Physical activity, multiple morbidity and life expectancy: a longitudinal study by the British Biobank. BMC Med 17108 (2019).
[2] Puterman, E. et al. Aerobic exercise prolongs telomeres and reduces stress in home caregivers: a randomized controlled trial – Curt Richter Prize paper 2018.Psychoneurolocrinology 98245–252 (2018).