We often say that taking a walk after a meal can help you live to be ninety-nine.
A recent study published in the United States has verified this.
The research shows that regular walking, especially brisk walking, can significantly reduce the risk of death.
01、Walking speed is an important factor influencing health benefits.
This study included nearly 85,000 adults. The analysis revealed a significant correlation between the risk of all-cause mortality and the duration of daily brisk walking.
Even just 15 minutes of brisk walking per day could reduce the total mortality risk by nearly 20%.
After adjusting for other lifestyle factors, the association between walking and mortality risk slightly weakened, but it remained significantly related.
However, walking for more than 3 hours per day only reduced the mortality risk by 4%.
This suggests that walking speed is an important factor influencing health benefits.
It is worth noting that walking for 60 minutes or more each day is associated with a significant reduction in the risks of cardiovascular death and other diseases, and there is also a slight decrease in the risk of cancer death.
Further analysis shows that the effect of brisk walking in reducing the risk of cardiovascular death is greater than that in reducing the risk of cancer death.
Although everyone can benefit from brisk walking, the reduction in death risk is more significant for people with underlying diseases compared to those who are in good health.
The author points out that the research results emphasize the importance of promoting daily walking as a feasible and effective strategy for improving health outcomes.
Public health campaigns and community programs should advocate for incorporating brisk walking as a viable form of exercise.
02、Walking quickly is associated with a reduced risk of various chronic diseases.
There is ample research to show the benefits of brisk walking for physical health.
A new study based on the UK Biobank has found that compared to slow walking, walking at a moderate or fast pace can reduce the risk of arrhythmias (including atrial fibrillation, bradycardia, and ventricular arrhythmias), and this correlation is independent of known cardiovascular risk factors.
A meta-analysis of 10 studies showed that brisk walking at a speed of ≥ 4 kilometers per hour significantly reduces the risk of type 2 diabetes.
- The researchers stated that walking speed is an important indicator of overall health and a key indicator of functional ability;
- a faster walking speed is associated with better cardio-pulmonary health and muscle strength, both of which are related to a reduced risk of diabetes;
- brisk walking is beneficial for weight loss and helps improve insulin sensitivity.
A study conducted by scholars from the University of Cambridge shows that 11 minutes of moderate-intensity exercise (75 minutes per week), such as brisk walking, is sufficient to reduce the risk of cardiovascular diseases, strokes and certain cancers.
A study published in a 《journal of the American Medical Association》 from Ireland also found that for residents aged 50 and above, there was a negative dose-response relationship between moderate-to-vigorous physical activity levels and depressive symptoms and the risk of depression.
However, even if the activity level had not reached the recommended amount (150 minutes of moderate-intensity physical activity per week), just 100 minutes of moderate-intensity physical activity per week (such as brisk walking for 20 minutes each day) could reduce the risk of depression.
Thus, brisk walking is a very good form of exercise.
03、Persisting in brisk walking is more likely to lead to a longer life.
Steady walking can lead to a longer life.
An analysis based on the British Biomedical Database suggests that the speed of walking is closely related to good health and longevity.
The researchers found that people who walk fast have a lower risk of death even if they have less physical activity, spend more time watching TV, have a relatively unhealthy diet, drink alcohol, and have poor sleep compared to those who have a healthier lifestyle but walk slowly.
The current guidelines recommend that adults should engage in at least 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity physical activity per week.
However, most people find it difficult to achieve this. In contrast, maintaining a short period of brisk walking every day is easier to stick to.
The European Hypertension Guidelines recommend that patients with hypertension should engage in moderate-intensity aerobic exercise for at least 5 to 7 days per week, for at least 30 minutes each day, which is equivalent to walking at a pace of 3,000 steps per day (100 steps per minute for at least 30 minutes).
Researchers from Peking University Third Hospital found that for patients with hypertension, brisk walking can effectively control blood pressure. Walking 4,000 to 8,000 steps per day has a better blood pressure-lowering effect.
A study published in the 《European Journal of Preventive Cardiology》 shows that for individuals at high risk of coronary heart disease who have obesity, high cholesterol levels, high blood pressure, diabetes, and smoking, moderate physical activity (equivalent to brisk walking for 40 minutes a day or walking at a normal pace for one hour) can minimize the risk of coronary heart disease, but it cannot counteract the harm caused by these factors.
In conclusion, taking sporadic walks is always better than sitting.
A study presented at the American Heart Association's Epidemiology, Prevention, Lifestyle and Cardiometabolic Health Conference shows that the more one engages in brisk walking, the greater the survival benefits.