How many walks per day is good for the body? How long is the healthiest walk per day?

How many walks per day is good for the body? This is a question that has no standard answer, normal people, everyone has to walk more or less anytime and anywhere in their daily life.

The question raised by the subject refers to the path taken every day by exercising and exercising. This is also different from person to person, and there are many differences in people's age, physique, hobbies, living habits, and ways of exercising their bodies, and how much they walk every day.

Friends who take walking as the only way to exercise their bodies, there is no need to be too entangled in how many walks are good for your body every day. I think it's better to decide how much to walk each day based on your actual situation, so that you feel relaxed and not very tired. Try to develop good exercise habits, exercise regularly for a long time, and don't go up and down.

At the same time, it is also recommended to walk for more than 30 minutes every day, and the walking speed is controlled according to the situation. If conditions permit, you can choose a more soothing auxiliary exercise, so that the effect of exercise is significantly better than simple walking exercise.

Walking has become a way of exercise for most people nowadays, and it is simple and effective. The ancients also said: Take a walk after dinner and live to ninety-nine. Nowadays, many elderly people in the city like to take a walk after dinner.

Now, as more and more people understand the concept of fitness, they have also joined in. But is it good to have to walk 10,000 steps a day? How is walking and walking good for the body, let me talk about it below.

The number of steps you take is also divided into age groups.

Generally speaking, it is normal for adults to walk 10,000 steps a day, but for chronic diseases, for the elderly, 10,000 steps is exceeded, and for them, walking about 6,000 steps a day is okay.

Points to be careful about walking.

1.It is not right to get up in the morning and go for a walk without breakfast, because if your blood sugar is low and your blood is thick, it may cause cardiovascular and cerebrovascular diseases. Or fainting due to low blood sugar.

2.Walk slowly, not quickly. Walking briskly after meals will affect your digestion, and people with cardiovascular and cerebrovascular diseases may experience symptoms such as insufficient blood supply, dizziness and dizziness. It's all unhealthy.

3.Correct walking posture.

Straighten your upper body, let your chin reach forward, raise your head high, and stretch your shoulders back;

Swing your arms, then your back arms are straight and your forearms are slightly bent;

Straighten your knees, point your toes on the ground, straighten your knees, straighten your front feet, and keep your feet on the ground;

Straighten your thighs, straighten your knees, and move your front feet forward naturally.

Walking is the best cure, since nature has given us the ability to exercise, we have to exercise, long-term static life will make the body degenerate and sick, such as computer workers, why so many small problems, not all do not like exercise, do not love walking out of the problem. Therefore, you must walk more often, it is good for your body.

About 8,000-10,000 steps a day for young people is considered a normal amount of walking, and 3,000-5,000 steps a day for the elderly.

Walking should also be done step by step according to your physical condition, for ordinary people to walk 10,000 steps a day is still relatively good, which has great benefits for physical health.

Under normal circumstances, walking about 15,000 steps a day is better for the body, of course, there are also different from person to person, depending on your age and physical condition, the healthiest way to measure is to walk the number of steps to make yourself feel comfortable.

If you can, it's good to set aside two hours a day to walk. Walking this kind of exercise is relatively gentle, the load on the joints is not large, can be carried out for a long time, and while walking, the metabolism will be greater than in a calm state, which can consume excess energy in the body, and is also conducive to the discharge of some toxins in the body.

Walking for two hours a day, it is best to wear cloth shoes that are specifically designed for walking, which can reduce the damage to the joints.

Based on 30-40 minutes of brisk walking every day, the cadence of different intensities also varies, so slow walking (about 70 90 steps per minute), moderate walking (90 120 steps per minute), and brisk walking (120 140 steps per minute) can be calculated so that you can calculate your total number of steps per step.

It is generally believed that 30-60 minutes a day, about 3-5 kilometers, 5,000 to 8,000 steps, if you can't stick to it at one time, it will be done many times depending on your physical condition. Walkers who have walked for 3-6 months and have good physical exercise ability will strive to achieve 10,000 steps per hour per day. At least 4-5 times a week, consistently.

In short, it is necessary to choose the appropriate amount of exercise according to age and physical condition, that is, the appropriate walking speed and duration. Studies have found that for most people, brisk walking above 120 steps per minute has a noticeable effect on the body. Be careful not to take too long of your stride:

Too much stride length can cause muscle soreness in the calves and buttocks, leading to unnecessary injury.

Depending on your body, it is best to walk 5,000 to 10,000 steps a day.

We don't measure a person's health by how long they walk. The main thing is to see how long a person has been exercising every day, how intense the exercise is, and then determine how healthy he is to exercise.

1.Brisk walking increases heart function and helps prevent cardiovascular disease.

2.Brisk walking promotes balance and coordination, reducing the likelihood of falls.

3.Brisk walking strengthens the leg muscles and reduces the risk of osteoporosis.

4.Brisk walking can reduce stress and anxiety and improve mental health.

5.Brisk walking burns calories and helps with weight control.

6.Brisk walking can help lower cholesterol and blood sugar levels.

7.Brisk walking increases metabolism, boosts energy levels, and boosts the immune system.

8.Brisk walking improves the digestive system and promotes digestion and absorption.

9.Brisk walking can improve sleep quality and help regulate the biological clock.

10.Brisk walking can improve blood circulation and enhance the elasticity of blood vessels.

11.Brisk walking lowers blood pressure and reduces the burden on the heart.

12.Brisk walking can prevent and reduce arthritis and muscle pain.

13.Brisk walking can eliminate negative emotions from the mind and improve emotional stability.

14.Brisk walking for long periods of time can help improve the respiratory system and reduce asthma symptoms.

15.Brisk walking promotes blood sugar utilization and helps keep blood sugar stable.

People can walk about 5 kilometers in an hour according to normal walking. Then, if a normal person walks 8 hours a day on a flat road, he can walk 40 kilometers; If you stick to it for 10 hours, you can walk 50 kilometers. However, if a person walks for 4 hours in a row, it is estimated that the physical strength of the person will be consumed very little, after all, the physical consumption of the person will be an accelerated consumption process in the case of continuous consumption.

Thus, at the limit, a trained or exercised person can walk 50 kilometers a day, and then the person needs to rest for at least a few days to regain his strength; Under normal conditions, the average person can walk 20 kilometers a day, up to 25 kilometers, and walking more will exceed the physical limit of a normal person.

a) The benefits of walking.

1.Walking briskly for 10 minutes a day is not only great for your health, but also for your depressed mind. Medical experts have shown that:

People who walk to work for a long time have a significantly lower incidence of cardiovascular disease, neurasthenia, thrombotic disease and chronic locomotor system disease than those who like to ride. Moreover, if you walk for 30 minutes a day, your work efficiency will be significantly improved.

2.Walking helps prevent many dangerous physical diseases, such as heart disease and stroke, high blood pressure, osteoarthritis, obesity, mental depression, certain types of diabetes, and colon cancer.

It can help people who are not currently exercising, or who do little exercise, but want to participate in a regular exercise that saves time and money.

2) Preparation before a long walk.

Choose a pair of sneakers with soft soles that fit well. It is better to use a dedicated running shoe to cushion the pressure on the soles of the feet and prevent injuries to less athletic joints.

Wear a pair of comfortable sportswear. This allows you to relax your mind and body and take a break from your busy work life.

Prepare a pot of tea. You can add some sugar and salt appropriately, because clear tea can quench thirst, and sugar and salt can prevent excessive sweating and electrolyte balance in the body.

Choose a suitable exercise route. In exercise, the body's oxygen consumption will increase, such as bad air, and even pollutants such as exhaust gases, which will make the exercise effect counterproductive.

The length of the walk should be appropriate. The best time to exercise is after the sun rises, and 3 p.m. is also the best time to exercise. Long walks should not be equated with walking, walking or shopping, and should be done at a slightly faster pace, at least 3 times a week, and for no less than 30 minutes each time.

Before walking for a long time, you must do some preparatory activities, such as gently pressing the muscles and ligaments, doing some squatting exercises, etc., so that Shiming's heart and muscles can enter the state of exercise.

Do some relaxation exercises after exercising. For example, twist your ankles and move your arms.

Walking properly has many benefits for the body

Cardiovascular walking enhances heart function and makes the heart beat slowly and strongly; Enhance the elasticity of blood vessels, and have a certain auxiliary effect on regulating blood pressure; Accelerates blood circulation, reduces the accumulation of triglycerides and cholesterol on the arterial wall and the formation of blood clots, and reduces the incidence of myocardial infarction.

Moderate walking of skeletal muscles can enhance muscle strength and strengthen the muscles and bones of the lower limbs; Exercise causes changes in joint pressure, which can promote the secretion of synovial fluid of articular cartilage, improve joint flexibility, prevent and delay degenerative arthritis, and maintain joint health.

Weight control walking can burn excess calories in the body, improve the body's metabolism level, reduce the accumulation of body fat, and keep the body fit. Weight. In addition, walking has a certain role in improving the body's immunity, reducing diseases, preventing and assisting in chronic diseases.

What is the right number of steps?

The American Academy of Sports Medicine gives a minimum recommended range for promoting health and improving physical fitness: 5,400 to 7,900 steps per day. Frail people can walk 5,400 steps a day to improve their health, while those who are in better physical condition need more steps, and 7,900 steps can be walked to improve health.

Of course, this recommended amount has a certain speed requirement, if you can walk at a speed of 100 minutes to achieve the purpose of improving health, that is, walking exercise should reach moderate intensity.

If the goal of an athlete is to manage their weight by walking and exercising, then they need to walk more. Population-based studies show that men need to walk 11,000 to 12,000 steps a day, while women need 8,000 to 12,000 steps a day. Of course, this step count is also based on a pace of 100 steps.

What is the right pace?

Different walking speeds, walking duration requirements are also different. There are three options: First, walk at a moderate pace (100 minutes) for at least 30 to 60 minutes a day and get at least 150 minutes of exercise per week.

Second, walk at a relatively fast pace (about 120 minutes) for 20 to 60 minutes a day, and no less than 75 minutes per week. Thirdly, if you alternate between the above two speeds and combine moderate and high intensity walking exercises, you can walk for 30 minutes a day to complete the daily walk, or you can accumulate the number of exercise steps in a day. But each walk should last at least 10 minutes to achieve the fitness effect.

Walking and running are the two most basic sports, and long-term adherence to a certain amount of running and walking can not only exercise the body, enhance physical fitness, but also help burn fat**. However, the number of steps you take in a day must be done according to your ability, and don't covet the number of steps you can walk, which will easily hurt your joints. So how many steps should we take in a day?

5400 steps 7900 steps per day.

People who are physically weak can walk 5,400 steps a day to improve their health, while people who are in better physical condition need more steps, and 7,900 steps can be walked to improve their health. Of course, there is a certain speed requirement for this. If you can walk at a pace of 100 minutes, you can achieve the goal of improving your health, that is, walking should be at a moderate intensity.

If the goal of exercisers is to control their weight by walking exercises in order to reach their goal, then they need to walk more. Population-based studies show that male athletes need to walk 11,000 to 12,000 steps per day, while women need 8,000 to 12,000 steps. Of course, this step count is also based on the premise of 100 steps per minute.

It depends on the individual. In fact, the average person should walk less than 10,000 steps a day. Exceeding this range can lead to knee injury, especially if you are obese, it can easily lead to knee injury.

However, in order to increase the intensity, many people in life will increase the intensity of 10,000 steps a day to 20,000 steps a day, which is easy to hurt their knees. So 20,000 steps a day isn't more better.

Walking is a type of aerobic exercise. Walking consistently is very beneficial for improving heart contractility, cardiac load, lung capacity, and cardiopulmonary function. It helps to boost metabolism and blood circulation.

It also has certain benefits in promoting the excretion of toxic substances from the body. Exercise muscles and lower limbs when walking, and at the same time improve people's mental outlook, make people energetic, and regulate blood lipids, blood sugar, and blood pressure for patients with chronic diseases.