Edition Lenta.ru figured out why walking is so important for the human body, how much you really need to walk to prolong your life, and why many people think that you need to take care of 10,000 steps a day.
Walking is perhaps the most accessible form of physical activity. It has been proven that it benefits our body, strengthens the immune system, heart and blood vessels, and also improves sleep and reduces stress.
“It does not require special training, equipment and expenses, but at the same time it has a huge positive impact on human health,” said Faina Lobzhanidze, cardiologist at the Stavropol Regional Clinical Hospital, medical adviser to the Eurasian Association of Therapists.
Many people are convinced that the benefits of walking will be if you walk 10,000 steps a day. But it is not so. According to experts, it is much more efficient to devote time not to the number of steps, but to the time of the walk.
For example, the best option would be daily walks lasting from 30 to 60 minutes. At the same time, as Ullubiy Kerimov, an orthopedic traumatologist at the Curare Surgery clinic, said, one should choose a pace of walking at which a person has a slight perspiration on his forehead, and there is enough breathing to keep a conversation going, but not to sweat profusely.
In general, the WHO recommends that people walk between 150 and 300 minutes a week, and walking can be replaced with moderate aerobic activities such as jogging, dancing and swimming. In order for classes to bring more benefits, you need to train at least twice a day.
Experts from the American College of Sports Medicine and the American Heart Association recommend walking for at least half an hour a day and at least five times a week or replacing walks with intense physical activity lasting from 75 to 150 minutes.
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