In China, there is an old saying that says, "Flowing water does not rot, and the hub does not beetle." "Just like people, only regular activity can maintain vitality and good health.
Walking, a leisure activity that is not confined to time and place, has undoubtedly brought great convenience to our lives. It doesn't require a specific place or tool, making it an excellent choice for everyday life.
Especially for those elderly people who do not like strenuous exercise or are not suitable for strenuous exercise due to their physical condition, daily walks are a blessing for maintaining health.
01
Study Finds: Exercise Reduces Diabetes Risk by 74%
A study published by researchers from Shanghai Jiao Tong University School of Medicine, the School of Public Health of the University of Sydney, and Tongji Medical College of Huazhong University of Science and Technology has attracted widespread attention and confirmed the effectiveness of exercise in reducing the risk of developing type II diabetes.
The study, which followed 59,325 participants with a mean age of 61 years for up to 6.8 years, found that moderate- to vigorous-intensity exercise significantly reduced the risk of type 2 diabetes through rigorous data analysis.
The results of the study showed a clear dose-response relationship between exercise time and diabetes risk. Exercising for 5-26 minutes per day was associated with a 37% lower risk of diabetes, 26-68 minutes per day was associated with a 59% lower risk of diabetes, and more than 68 minutes a day was associated with a 74% lower risk of diabetes.
In addition, the 2023 edition of the Dietary Guidelines for Adults with Diabetes released by the National Health Commission also emphasizes the important role of exercise in reducing the risk of diabetes.
The guidelines state that exercise burns energy and stabilizes blood sugar. Lu Jin, director of the Department of Endocrinology of the First Affiliated Hospital of the Naval Medical University, reminded everyone that although exercise is beneficial to lowering blood sugar, the key lies in the time of exercise.
Short periods of exercise may cause blood sugar to rise, as exercise triggers the release of stress hormones, which in turn promotes increased glycogenolysis in the liver. However, if the exercise time is too short, blood sugar cannot be effectively consumed, but may lead to an increase in blood sugar.
This study provides strong support for the prevention and treatment of type II diabetes. With moderate exercise, people can effectively reduce the risk of diabetes and maintain good health.
02
Is it OK to go out for a walk a lot in winter?
During the cold winter months, going for a walk, while it brings the benefits of fresh air and exercise, does come with certain risks. In recent years, several studies have revealed the physiological mechanisms of this risk.
In 2022, an article in the Journal of Allergy and Clinical Immunology delved into a common question: Why are respiratory infections more common in winter?
There are many types of respiratory infections, including rhinitis, bronchitis, pneumonia, asthma, and what we often call colds. Anyone who has been through winter knows that even if you are healthy, it seems that it is difficult to avoid the invasion of colds.
So, what exactly causes this? Through in-depth research, researchers have found that nasal epithelial cells normally release an antimicrobial substance that is effective in preventing most germs, thereby reducing the risk of respiratory infections.
However, when the ambient temperature plummets from 23.3°C to 4.4°C, the temperature inside and outside our nose also drops. This change leads to a decrease in the efficiency of the secretion of antimicrobial substances, which weakens their antiviral effects. This means that our nasal defenses are much less able to fight off external infections in cold environments.
As a result, the risk of developing respiratory diseases increases significantly during the winter months. Of particular note is that this effect is even more pronounced for middle-aged and older people with relatively low immunity.
In addition to respiratory infections, the risk of fractures in winter is also relatively high. Cold weather not only makes muscles stiffer, but also affects the flexibility of joints. All of these factors increase the risk of falls and fractures, especially for older adults.
Therefore, measures such as keeping indoor and outdoor temperatures constant in winter, moderate exercise to improve physical fitness, maintaining a balanced diet, and boosting immunity are all effective ways to reduce the risk of winter diseases.
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Doctor's reminder: After the age of 60, remember 3 o'clock when walking
Choose the right time
Morning and dusk are the times when the temperature is moderate and the air quality is good, and walking is good for your health. Also, avoid going out during inclement weather and rush hour traffic to avoid accidents.
Choose the right location
Parks, riversides, boulevards and other places have beautiful environments and fresh air, making them a good place to take a walk. Also, avoid walking in crowded, noisy, polluted places to avoid adverse effects on the body.
Choose a walk intensity that suits your physical condition
The elderly over 60 years old have a decline in physical function and should not do too strenuous exercise. It is recommended to choose a slow, easy way to walk, and control the time of each walk to about 30 minutes. If you are in good physical condition, you can increase the length and intensity of your walks, but you must do what you can to avoid excessive fatigue.
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2 things you must pay attention to in winter
The arrival of winter means a sharp drop in temperatures and a shorter daylight. For many people, winter is a season that requires special attention.
Here are two things that must be taken into account in winter, which are not only related to our physical health, but also affect our mental state and quality of life.
Holding Warm
Cold weather may cause various discomforts in the body, such as colds, coughs, joint pain, etc. Therefore, we should wear adequate clothing, especially to keep our head, hands and feet warm. At the same time, in order to prevent respiratory diseases such as colds and flu, we can keep indoor air circulation and open windows regularly for ventilation.
Depression
Due to the reduced hours of daylight, people generally feel depressed, anxious, and depressed. To alleviate this, we can increase the time spent outdoors and bask in the sun as much as possible.
In addition, maintaining healthy lifestyle habits, such as regular work and rest, balanced diet, moderate exercise, etc., can also help improve our mental state.