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How to Live Longer? If You Want to Live 100 Years — Walk a Lot

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  • How to Live Longer? If You Want to Live 100 Years — Walk a Lot

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    World record holders for life expectancy (super-long-livers) walked a lot.

    Technological progress makes us move less. However, 10-12 thousand steps daily treat obesity and improve the quality of sleep, reduce anxiety, depression, anger, fatigue and improve mood, prevent diabetes and cardiovascular diseases, and are useful for the health of women during menopause.

    Parents, remember that the habit of walking a lot is formed in early childhood.

    Remember the ancient Chinese proverb that says: "If you want to live 100 years, take 100 steps after lunch!» I would say at least 10,000 steps a day. Many super-long-livers walked a lot.

    For Example, Carmelo Flores Laura. He was between 106 and 123 when he died. It is difficult to document exactly. But he certainly lived at least 106 years. 123 years is questionable.


    When asked what helps him to live so long, he answered simply: “I walk a lot, that's all. I go out with animals (note: graze cows and sheep) "


    https://en.wikipedia.org/wiki/Carmelo_Flores_Laura

    Record-holder for life expectancy Jeanne Louise Kalman died at the age of almost 122 years and 5 months. Kalman led a very active lifestyle. She also loved long walks in nature, preferring walking trips to visits.

    https://en.wikipedia.org/wiki/Jeanne_Calment


    However, technological progress forces us to move less and gradually switch to a sedentary lifestyle.


    For example, a study conducted in the Czech Republic showed that the number of steps per day from 2008 to 2013 decreased by 852 steps/day among men and by 1491 steps/day among women.


    The same trend is observed in other European countries. But a sedentary lifestyle greatly increases mortality.


    Links to the study:

    www.ncbi.nlm.nih.gov/pubmed/27783062
    www.ncbi.nlm.nih.gov/pubmed/25816860


    People have long observed that centenarians walk a lot. And even suggested that part of their good health is due to this. Once in the 20th century, there was an idea to take at least 10,000 steps a day.

    Marketers, companies, and pedometer manufacturers picked up on this idea. Later, this approach to the benefits of walking received scientific justification in numerous studies. Let's look at how science looks at 10,000 steps a day today.








    10-12 thousand steps a day treat obesity and improve the quality of sleep

    The number of steps per day has been proven to be associated with nighttime sleep quality and obesity.

    To have quality sleep and have the lowest risk of obesity, according to research, you need to take at least 7,000 steps a day, and even better 10,000.


    Link to the study:

    www.ncbi.nlm.nih.gov/pubmed/27334678


    In one study involving 35 "obese" patients (who weighed more than 220 pounds (100 kg), it was shown that walking 10,000 steps daily, together with a proper diet, effectively improved health indicators for six months.


    Bodyweight decreased by an average of 8 pounds (4 kg), the percentage of fat mass changed towards muscle mass, and mood improved.


    www.ncbi.nlm.nih.gov/pubmed/27600387








    10-12 thousand steps a day reduce anxiety, depression, anger, fatigue, and improve mood

    Increased physical activity is useful for the prevention of cardiovascular diseases. However, little is known about the impact of daily long-distance walking on mental health.

    In one study, participants with an elevated body mass index had to walk 10,000 steps daily for 3 months. As a result, participants who completed the program "10,000 steps a day", reduced anxiety, depression, anger, fatigue, and improved mood.

    Do not forget that stress and depression are some of the most powerful accelerators of aging.


    www.ncbi.nlm.nih.gov/pubmed/27556393








    10-12 thousand steps a day prevent diabetes and cardiovascular diseases

    Walking 10,000 steps a day helps control random increases in blood glucose levels.

    Random jumps in glucose increase glycation - one of the causes of many diseases and aging of the heart, blood vessels, skin, etc. 10,000 steps a day, as studies have shown, are strongly associated with lower body weight, with a better value of the insulin resistance index, with lower insulin levels, with normal blood pressure.

    This was assessed as reducing the risk of heart disease and type 2 diabetes.


    www.ncbi.nlm.nih.gov/pubmed/27594297
    www.ncbi.nlm.nih.gov/pubmed/26952379


    Research shows that 10,000 steps a day reduce the risk of heart disease. And also slightly reduce systolic and diastolic blood pressure. Moreover, the results of pressure reduction are slightly inferior to aerobic endurance training during fitness, but still significant.


    Blood pressure is regulated, among other things, by the ability of blood vessels to expand with the help of nitric oxide.


    The amount of nitric oxide in the arteries is defined as flow-mediated dilation of the arteries. And there is evidence that a sedentary lifestyle strongly negatively affects this indicator.


    www.ncbi.nlm.nih.gov/pubmed/27339153
    www.ncbi.nlm.nih.gov/pubmed/11131268
    www.ncbi.nlm.nih.gov/pubmed/24528783 www.ncbi.nlm.nih.gov/pubmed/24072406


    The stiffness of the arteries depends on age. The older a person is, the more rigid their arteries are. This is bad for the ability of arteries to regulate blood pressure.

    Hard arteries force the heart to work under load, wearing it out. As a result, there is hypertrophy of the heart, as well as other heart diseases.


    And a 4-year study shows that the more a person walks, the slower their arterial stiffness progresses, even if they have diabetes. Every additional 1000 steps per day in patients with diabetes mellitus reduces the speed of pulse wave propagation by 0.103 m/s.


    The speed of pulse wave propagation is an indicator of arterial stiffness.

    And you should not postpone walking until later, since some of the adverse consequences of a poor lifestyle (for example, left ventricular hypertrophy, such as heart aging) can no longer be reversed by walking.


    www.ncbi.nlm.nih.gov/pubmed/26227869
    www.ncbi.nlm.nih.gov/pubmed/25530947


    Reducing activity from 10,000 steps per day to 1,500 steps per day after 3 days leads to a decrease in insulin sensitivity.

    This means that after 3 days of a sedentary lifestyle, the prerequisites for the development of type 2 diabetes, increased glycation, and faster aging are created.

    But it also means that once a week you can take a break to rest for 1-2 days from walking, without risking the development of type 2 diabetes.

    Therefore, it is possible to have a mode where 5-6 days a week we walk 10-12, 5 thousand steps a day, and then rest for a couple of days.


    www.ncbi.nlm.nih.gov/pubmed/22556394








    The habit of walking a lot is instilled in early childhood

    Many of us are too lazy to walk with their children. Sometimes there is no time, sometimes there is no desire to go out with them. But you need to understand that laziness today lays the habit of a sedentary lifestyle for our children for the rest of their lives.

    So research has also shown that the habit of walking a lot is best formed in early childhood-especially in kindergarten.

    Therefore, you need to teach children to walk from early childhood (4-6 years), organizing activity for them in 11500 steps daily.


    www.ncbi.nlm.nih.gov/pubmed/27576897


    When women go through menopause, there are many changes in the body. In particular, there may be a tendency to fullness. Overweight or even obesity is one of the most important problems of postmenopausal women (51-81 years old).


    Daily walking is an effective way to combat this problem. But research shows that for postmenopausal women, 10,000 steps a day is not enough.


    These women need to take 12,500 steps a day. The same number of steps per day is necessary for the health of adolescents and children (11,000 steps per day for girls and 13,000 steps per day for boys).


    www.ncbi.nlm.nih.gov/pubmed/26327859
    www.ncbi.nlm.nih.gov/pubmed/25271673
    www.ncbi.nlm.nih.gov/pubmed/25154501
    www.ncbi.nlm.nih.gov/pubmed/25026084








    Practical tips on how to organize daily walking

    How to track how many steps a day we do. For this purpose, there are special devices — pedometers, as well as special programs that can be installed on our phones today.

    My friends advised me to install such a program, and now I always know how much I went through. It became clear that you need to give up the car. Now I go on business on foot.

    A trip to the bank or somewhere else now does not make me feel like wasted time, since the trip is just a reason to achieve the goal of 10,000 steps a day to health and longevity. I also take my daughter for a walk when I can. We walk 10,000 steps. She knows why.


    www.ncbi.nlm.nih.gov/pubmed/24497157


    But there are days when you don't want to go. For example, in heavy rain. Since I now live in an apartment in a 17-story building, I started using the stairs for walking.

    I turn on music with headphones and walk to the 17th floor and back down, to the 17th floor and back, etc. walking on the stairs is generally very useful, as it trains leg muscles. And training leg muscles is very important for longevity.

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