Take how many steps can lengthen your life every day

Now many people addicted to stride this movement, every day in the park, the neighborhood & other; Outbreak & throughout; Came in an endless stream, WeChat in the circle of friends but also have a & other day; Sun walk & throughout; , & other Occupation & throughout; The cover of friends. Walking the movement for everyone? Long walk joints will not tired? Every day is best take how many steps? Walk every day good figure/canopy (for) more appropriate walking benefits to the body more cardiovascular walking can enhance heart function, make the heart beats slowly and strong; Increase the elasticity of blood vessels, to adjust blood pressure to have certain auxiliary function; Accelerate blood circulation, reduce triglyceride and cholesterol in the artery wall accumulation and the formation of blood clots, reduce the incidence of myocardial infarction. Skeletal muscle moderate walking can enhance the muscle strength, strong bones and muscles of lower limbs; Movement joint pressure changes, can promote the secretion of synovial fluid and articular cartilage to improve joint flexibility, to prevent and delay the degenerative arthritis, maintain a healthy joints. Weight control walking consumes extra calories and improve the body’s metabolism, reduce the body fat accumulation, maintain body weight. In addition, walking in improve body immunity, reduce disease and prevention and auxiliary treatment of chronic diseases have certain effect. Count how many appropriate? Strengthen physical health of the American college of sports medicine institute gives a promote health, improve fitness (physical) the minimum recommended amount of range: 5400 to 7900 steps per day. Weak people walk 5400 steps each day can reach the purpose of improving health, for the condition good people, you need more steps, walk 7900 steps can reach the purpose of improving health. Of course this is recommended if there is a requirement for a certain velocity, if we can walk at a speed of 100 steps per minute can achieve the goal of improving health, namely the walking motion to moderate intensity. Lose weight if the movement is the purpose of the exercise by walking to manage weight, reach the purpose of weight loss, that is going to be walking more. Population-based studies show that male activists need daily from 11000 to 12000 steps on foot, women need to step 8000 to 12000. Steps, of course, this is also to a pace of 100 steps per minute. How fast pace? The duration of the different walking speed, walk requirements are also different. Has the following three options: first, a day at a moderate speed (100 steps per minute) has at least 30 to 60 minutes of walking, at least 150 minutes of exercise a week. Second, every day with fast speed (around 120 steps per minute) accumulated 20 to 60 minutes, no fewer than 75 minutes per week. Third, the above two kinds of alternating speed to medium and large intensity of combining movement on foot, you can walking 30 minutes a day to complete the daily walk, can also split the accumulative steps movement of a day. But every time I walk at least for 10 minutes, to achieve the effect of fitness. Walking speed according to their own situation to make sure, step by step, avoid by all means is blind speed.

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