The age of 70 is considered an important cut-off point in life. At this stage, we begin to feel the changes in all aspects of our body visibly, and this is undoubtedly a crucial period that will directly affect our future lifespan. At this critical stage of life, there is one activity that becomes especially important, and that is walking. Walking is not only a basic action in daily life, but also a very crucial activity to maintain good health.
1
What are the factors that determine the length of life
Genetic factors
Family longevity history is an important factor. Often, if parents and grandparents live longer, children may also live longer.
lifestyle
Unhealthy lifestyle habits such as smoking, excessive alcohol consumption, unhealthy diet, lack of exercise, and excessive obesity can all shorten life expectancy.
environmental factors
Exposure to harmful environmental factors, such as pollution, radiation, and hazardous work, can have negative health effects that can affect longevity.
mental health
Mental health issues such as long-term mental stress, anxiety, and depression can adversely affect longevity.
Weight management
Being overweight or obese increases the risk of several health problems, and proper weight management can help reduce these risks.
Social events
An active social life, including interactions with family and friends, can improve quality of life and be beneficial for longevity.
Illness and health conditions
Certain chronic diseases, such as cardiovascular disease, diabetes, cancer, etc., can shorten lifespan.
2
There are 6 manifestations of walking
or closer to longevity
Walking is a simple yet effective physical activity that has a positive impact on health and longevity. Here are some signs that walking may show that you're closer to longevity:
Steady gait
Maintaining good balance and a steady gait is an important indicator as you age. This indicates that your nervous system and musculoskeletal system are still healthy.
Pace intensity
A steady pace of strength indicates that your cardiovascular health is good and you are able to pump blood effectively. Moderate walking intensity can help improve heart and lung fitness.
Walking speed
Studies have shown that walking speed can be used as an indicator of life expectancy. Faster walking speed is often associated with better health and longer lifespan.
Resilience
After walking, the body is able to recover quickly without prolonged physical discomfort or fatigue, which indicates that your body has a strong metabolism and recovery capacity.
Mood and state of mind
Being able to maintain a positive mood and mental state while walking, without severe feelings of depression or stress, is a sign that you are in good mental health.
3
How many steps a day different groups of people take
is good for health
adult
The World Health Organization recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week, or at least 75 minutes of vigorous-intensity aerobic activity, or an equivalent amount of a combination of activities. Based on daily steps, it's about 5,000 to 7,500 steps a day and gradually increases to 10,000 steps or more.
senior citizen
As we age, muscle mass and bone density may decline, so moderate amounts of physical activity are especially important. Older adults should aim for a level of activity that works for them, walking 5,000 to 7,500 steps a day and gradually increasing according to their condition.
Patients with chronic diseases
People with chronic diseases such as diabetes, cardiovascular disease, etc., should develop an exercise plan that suits them under the guidance of a doctor. Moderate levels of physical activity can help improve symptoms and improve quality of life.
pregnant woman
Pregnant women should maintain moderate levels of physical activity, but should avoid excessive fatigue and high-risk activities. With the advice of a doctor, it is possible to continue daily activities, including walking, but prolonged standing and strenuous exercise should be avoided.
Adolescents and children
Children and adolescents should get at least 60 minutes of moderate- to active-intensity physical activity every day. This can include activities during play, physical education classes, and transportation.
Athletes or fitness enthusiasts
For people who need a higher level of physical activity, such as athletes or fitness enthusiasts, their daily step count may be well over 10,000 steps and will include more intensity training and specific exercises.
It is important to note that step count is only one indicator of physical activity, and more important is the quality and consistency of activity. To stay healthy, a combination of several types of activities, such as aerobic exercise, strength training, and flexibility training, should be combined.