No need for intense exercise! Research suggests that such movement can reduce mortality

【Text, Pictures/Selected from the joint publication of "Walking Well, Don't Get Older", author Ah Bao Yabo, Zhongshan Gongxiu]

Continuous exercise is very important

Although this is the case, there may be people saying this:

"It's not until this year that it starts ……"

"It's okay, because intense exercise does not need.

Practice for health and must be carried out every day to be effective. The period is not just fixed for one month or half a year. Fierce movements are mostly unsustainable. Finding a "not too hard" movement and keep doing it is the most important thing.

Here I recommend that everyone "walking" is walking.

Previously, the reader and sales news conducted a national survey on "sports". The question is: "What exercise do you usually do?" The results are as follows:

First place, walk. Walking

Second place, relaxing bodywork

Third place, golfing

Fourth place, jogging. Marathon

No. 5 Swimming. Aerobic exercises

So in everyone's sense, walking should be the lightest and most prone to continuous exercise.

"Twenty to forty-fourty minutes of walking movement" can reduce mortality

I wonder if you have heard of the METs: metabolic equivalents?

Reputation is a unit that measures the strength of sports or physical activity. Sitting and relaxing is a generation of weight, which can be expressed through multiple energy consumption.

For example, yoga is two. The fifth generation of thanks is the amount, and the jogging is the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the amount of thanks to the seventh generation.

In a sentence, yoga is the second thing when sitting. Five times, while jogging consumes seven times the energy.

In 2010, the Circulation magazine published a commentary on the relationship between movement and death risk (Kokkinos P), which over twenty years, selected 5,314 male retired soldiers (average age of 71.4± five years old) as targets.

results show that if you perform movements above the five-generation qualifying amount, the mortality rate can be reduced, and the five-generation qualifying amount that matches it is "walking twenty to forty minutes a day."

Look at the Thanksgiving scale in detail. Walking with the Factor Five is "quick walking".

"107 meters/min", which is actually quite fast. Judging from the walking speed of young people, it is about 80 meters per minute for men. It may be that this is the speed of high-age people approaching running.

There is "One Sports" on the right side of the table. If we equate "One Sports" to the body's activity (calorie consumption), the "quick walk" of the fifth generation will last for twelve minutes to be equal to "One Sports".

In addition, the third generation of thanks has "extremely relaxed movement", which is probably the usual walking and walking, and the third generation of thanks has lasted twenty minutes to be equivalent to "one movement".

Therefore, the twelve-minute "quick walk" and the twenty-minute "normal walking" are calculated to be the same physical activity. In other words, even the third generation of the movement that is highly praised can be equivalent to the fifth generation of the movement that is truly truly universal depending on the length of time.

Therefore, there is no need to stick to speed, just be able to do it without any effort.

Aerobic exercise strengthens cardiopulmonary function

You don’t know that you must jog or “run”. Of course, you can run the best, but in fact, “walking” alone is very effective. The chapter below will explain in detail that as long as you use the "effective" walking method, it is the best movement.

Walking is a whole body movement. It will move to feet, wrists, body, etc., and can strengthen the bones and muscles of the whole body.

Moreover, walking is aerobic exercise. As long as you have perseverance, a little aerobic exercise can also help your heart and lung function. If the maximum oxygen intake increases, it will not be easy to get sick.

Aerobic exercise can also strengthen blood vessels and prevent dysfunction.