If you want to live, you have to move. In addition to standing up, many people use mobile phones or wearable devices to calculate the goal of "10 thousand steps a day", but now this common sense of health has also been challenged.
"I can't go" broke through 70 thousand copies in three months after it was published in Japan, and even NHK reported it. The author of this book, Qing Liu Li Xing, is the director of the Sports Science Research Office of the Institute of Health and Longevity Medical Center in Tokyo. This book has aroused heated discussion in Japanese society since its publication, because the arguments in the book have impacted the health common sense of "10,000 steps a day".
Liu Qing conducted a 15-year follow-up survey of 5,000 people in Gunma County, Japan, and pointed out that walking 10,000 steps every day is bad for your health and even shortens your life span.
In his book, he takes osteoporosis of hotel proprietress as an example. Hotel proprietress is busy in and out of the hotel every day, and can easily reach 10 thousand steps a day, but they are all small slides without lifting their feet and have no exercise intensity. Besides, she can't keep her bone density because she can't receive sunlight and ultraviolet rays indoors all day.
Even more surprising, he suggested that walking too much is harmful to health. It is not difficult for young people to walk 10 thousand steps a day, but after forty years old, their muscle strength and physical strength will decrease. Usually I can't walk 2000 steps a day, but suddenly I have to walk to 10000 steps, and I am exhausted the next day. To make matters worse, because the quadriceps is weak, the knee joint cries first, and even because of walking too much, the knee joint hurts. If you haven't recovered yet, report to the rehabilitation department first. The warning issued by these institutions is that there is too much evidence. Excessive exercise leads to decreased immunity and easy to get sick. Moderate exercise is good for people with arteriosclerosis, but excessive exercise makes blood vessels age ahead of time.
Coincidentally, on the other side of the globe, Dr. Greg Hager, a researcher at Johns Hopkins University, pointed out at the annual meeting of the American Association for the Advancement of Science that setting the health goal of 1 10,000 steps per day with pedometer App or other wearable devices did more harm than good. Because some people, such as the elderly, can't do it physically, which causes harm; But for some people, 10 thousand steps of exercise is too low. "Why ten thousand steps is very important? How big is 10,000 steps? " He raised questions at the meeting.
Walking ten centimeters more than usual can exercise muscle strength. How can I walk to keep healthy without hurting my body? Director Liu Qing proposed a solution. He thinks that exercise should give attention to both quantity and quality, so he puts forward the golden rule of walking, that is, taking 8000 steps every day plus 20 minutes of moderate-intensity exercise. Because in the past, we paid attention to the number of steps, and the number of steps was only quantity. We should strengthen the quality of exercise by strengthening the strength of exercise, bones and muscles, that is, the intensity of exercise. The moderate-intensity exercise he proposed can be squat, brisk walking, climbing stairs and so on. 20 minutes a day, or 20 minutes in total.
Moderate intensity exercise is important because besides aerobic exercise, muscle exercise can improve basal metabolic rate. Even if you don't go to the gym, your daily life can create a fitness effect. For example, take a big step, hurry up, climb two steps when climbing stairs and so on. And you can exercise thigh muscles.
His colleague, Jin Xianjing of the Institute of Health and Longevity Medical Center in Tokyo, put the golden rule theory of walking to the ground, and proposed that as long as the walking pace is ten centimeters larger than usual, you can speed up and increase the pressure of heel touching the ground, thus exercising muscle strength.
In addition, the above-mentioned follow-up data of 15 years has also brought inspiration to director Liu Qing in other aspects, including depression. He also found that in this survey, almost all people suffering from depression have two characteristics. One is that they can't walk 4000 steps every day, and the other is that they hardly do moderate-intensity exercise. Therefore, he suggested that if you want to prevent depression, you should take 4 thousand steps in the sun every day. Because patients with depression are almost underexposed, their physiological clocks are chaotic and their work and rest are abnormal; Moderate intensity exercise can raise body temperature and improve sleep quality.
If you are healthy and old, you must move, but moving wisely and correctly is the long-term way.