Walk 3 times a week to prolong life

According to a special report by Harvard Health, 30 minutes of walking a day can help reduce the risk of heart disease by 30%. This has been proven to reduce the occurrence of cardiovascular disease risk factors such as high blood pressure, high blood cholesterol, high blood sugar...

Walking 30 minutes a day can reduce your risk of heart disease by 30%.

Talking on Health and Life, BSCKI Nguyen Huy Hoang - Vietnam - Russia High Pressure Oxygen Center - Ministry of National Defense said that walking is both for entertainment and health training with some benefits including:

- Strengthens heart and lung health.

- Reduce the risk of heart disease   and stroke. According to a special report by Harvard Health, 30 minutes of walking a day can reduce the risk of heart disease by 30%. This has been shown to reduce the occurrence of cardiovascular disease risk factors such as high blood pressure, high cholesterol, and high blood sugar.

- Helps control conditions such as high blood pressure, high blood fat, joint and muscle pain or stiffness and diabetes.

- Helps strengthen bones and improve balance.

- Increase muscle strength and endurance.

- Reduce body fat. Walking is also a great form of physical activity for overweight people, the elderly, or those who have not exercised for a long time.

BSCKI. Nguyen Huy Hoang said that walking helps burn fat and consume sugar effectively while moving continuously at high intensity in a short time helps stabilize heart rate, lower blood pressure and increase vascular elasticity.

To get the health benefits, try to walk at least 30 minutes as briskly as you can on most days of the week. Moderate activities like walking pose little health risk, but if you have a medical condition, check with your doctor before starting any new physical activity program.

Walking is a simple yet effective way to improve or maintain your overall health. Just 30 minutes of walking a day can improve cardiovascular health, strengthen bones, reduce body fat, and increase muscle strength and endurance.

Walking regularly helps you have a stronger immune system

Walking regularly helps you have a stronger immune system.

Your body is an amazing machine and can do many things such as prevent and control diseases as long as it is well taken care of. In addition to providing your body with the vitamins, minerals and other resources it needs, brisk walking can be another way to boost your immune system and ensure that your body is functioning at its best.

Regular walking helps the body produce T cells, which are cells that fight infected cells in the body. Infected cells are harmful to the immune system because they damage and limit the regular functions necessary for healthy living. By producing more T cells, brisk walking helps the body fight harmful cells.

One study followed 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43% fewer sick days and fewer upper respiratory infections overall.

Their symptoms were also reduced if they were sick, compared with adults in the study who were sedentary.

How to walk well?

Make walking part of your routine. It's best to try to create a walking habit by walking at the same time every day. Some people find that keeping a walking diary or using a pedometer while walking helps motivate them to walk more.

The recommended number of steps accumulated per day to achieve health benefits is 8,200 - 10,000 steps or more.

Before walking, you should pay attention to preparing suitable clothes and shoes: Clothes depending on weather conditions, loose, airy with sweat-absorbent fabrics such as cotton (in summer), warm enough (in winter); Wear shoes that fit well and are suitable. Before starting to exercise, you should spend 5-10 minutes doing warm-up exercises to "warm up the body", avoid muscle tension, and fatigue during exercise.

When walking, always keep your head straight and facing forward, your back straight. Your shoulders and arms should be relaxed, and you should swing your arms naturally when walking.

Start slow, then speed up a little. Go at a pace that feels comfortable to you. The length of each session varies from person to person. Beginners should practice less, then gradually increase. The important thing is to practice regularly and often.

Note: For the elderly, people with chronic diseases, cardiovascular diseases, high blood pressure... should consult a doctor before exercising.

For people with good health, without serious bone and joint diseases, brisk walking can be applied.

Brisk walking is a moderate-intensity aerobic activity and is a good way for people to increase their activity levels or ease into a more active lifestyle. The Centers for Disease Control and Prevention (CDC) defines moderate-intensity aerobic activity as one that causes a person to sweat and increases their heart rate. As a general rule, for a person to be considered a brisk walker, they need to be moving at a maximum speed of 4.2 mph (6.75 km/h). A person should aim to walk briskly for at least 30 minutes each day.

Source: https://giadinh.suckhoedoisong.vn/lam-dieu-nay-3-lan-mot-tuan-co-the-keo-dai-tuoi-tho-17224031810520168.htm