Good Lifestyle

A recent study Reports that the average American spends two hours every day to loung on their choice couch. Even more striking: 61% of respondents say that their sofa has become their "new best friend" since Covid-19 arrived, which forced us inside. Now there is nothing wrong with resting and relaxing, but it's so important for everyone to get up and move daily. There is no easier way to accomplish what to take a walk. In addition, while regular physical activity is desirable at any age, it is an absolute non-negotiable past of 60 years.

"The walk is a universal exercise that never agies and is the ideal companion for people over 60," said Isaac Robertson, CPT, co-founder ofTotal form. "In addition, walking is safe and hassle free."

It is known that walking can help with weight control. For example, this study published inJAMA internal medicine I found that a daily walk of 30 minutes is enough to promote sustainable weight management and avoid packaging on additional books. In addition, fascinating recent research presented atAmerican Physiological Society (APS) Integrative Physiology of the Exercise Conference Reports that you do not even push you very hard. The researchers concluded that walking at its pace is enough to burn fat to optimal efficiency.

Many older adults avoid exercising on worries related to injury or feeling like "too old" for physical activity. The walk is the best way to remedy these individuals in a more active and active lifestyle. "With regard to the creation of a new exercise routine, many activities may be intimidating," saysJack McNamara, Ms.c., C.S.C.S.,Moralist. "Fears of fake exercise, aggravating existing medical conditions and the risk of injury can all play in our minds. That's why walking is an exercise so wonderful, especially we have spent the age of 60 years."

You may wonder whatother The walk can do for you. The truth is to walk on a daily basis is linked to many unexpected and incredible advantages. According to a study published inScientific reports, walking, creativity and positive mood are all associated with each other. Essentially, the more you walk, the happier and more creative you will be. Perhaps the best question you should ask yourself is: "Whatnot Walking for me? "

Karisa Karmali, CPT, founder ofSelf-love and fitness, eloquently the porridge for us: "The walk is almost an insurance policy for good aging."

If you want to know more about what walking can do for your body after 60 years, read it. And if you already like to walk, make sure you are aware ofThe walking shoe of the secret that walkers everywhere are obsessed with.

Walking every day can provide your body with greater longevity and help you live a longer life. Even better, Harvard researchers have even understood the exact amount of the daily steps it takes: 4,400. Posted inJAMA internal medicine, the study followed a group of older women (average age: 72 years) for more than four years. In the end, the authors concluded that 4,400 steps per day are sufficient for "a significantly lower death risk".

It is important to note that this study also reports that the benefits for the health of daily walking tend to stabilize around the 7,500 stages mark. In other words, it is not necessary to spend the whole day walking. Just get 4000-5,000 steps and call it a day!

Remember that you do not need to do everything at a time. "Exercise is medicine and I recommend that few bits dosed frequently," saysPouya Shafipour, M.D.,PALOMA HEALTH. "Starting with fewer steps a day, will help you stay with the habit instead of targeting 10,000 or more immediately the bat and burning. More is not always better when sustainable health is The goal. " And for more about the benefits of walking, checkExactly how fast you have to walk to live longer, says science.

When we are depressed, it may feel that we are stuck in the mud who struggled to move - and sometimes a little movement can go a long way to beat negative feelings. The march can benefit from mental health perhaps as much as all physics, as evidenced by Harvard's research published inJama Psychiatry. Researchers report walking for one hour a day can reduce the risk of depression of more than a quarter.

"We have seen a decrease of 26% of the chances of becoming depressed for each major increase in measured objective physical activity", author of the Notes studyKarmel Choi, Ph.D., a clinical guy and research at Harvard T.h. Chan Public Health School. "This increase in physical activity is what you see on your business on your activity if you replace 15 minutes of session with 15 minutes of racing, or an hour of session with an hour of moderate activity like a fast walk."

Another study published inGerontology and Geriatric Medicine Followed nearly 5,000 seniors (65+) and found that the moderate leisure step helps to promote higher global mental health. And for larger walking tips that you can use, do not miss theseBad walking habits each walker should stop smoking, say experts.

"More physical health, it's equally important to keep a healthy mind, especially when you have 60 years," says Jolene Caufield, Senior Advisor toHoward healthy. "The walk is not only a way to keep you on your toes literally. It is also one of the best ways to reduce the risk of dementia or Alzheimer's disease. But before starting to walk in a spirit And a healthy body, consult your doctor. First, then do a pair of comfortable walking shoes. "

A study published inActs of the National Academy of Sciences I found that fast walking increases the size of the hippocampus in the elderly. The hippocampus is responsible for the formation of the memory. The elderly who went regularly for a walk also marked memory tests. In addition, this study published in theBritish newspaper of sports medicine Reports Physical activity after 50 years is associated with greater global cognitive functioning.

"As a bonus - if older adults work regularly with a PAL, they can have an even better brain boost.Research Published inInternational Psychogeriatrics shows a greater loneliness is associated with a lower cognitive function, then walking with a friend helps at once to the exercise itself as well as the social connection, "says Chrissy Carroll, MPH, Rd, LDN, ACSM-CPT, ofSnacking in sneakers.

"Of course, walking protects the heart and lungs. It increases the physical form of cardiovascular and pulmonary systems, which are increasingly critical, plus we get older," Karmali said. "It inevitably reduces the risk of stroke and heart disease and aid to diabetes, hypertension and high blood pressure."

In support of the heart's cardiac benefits, this research project, published in theBritish newspaper of sports medicine. The researchers analyzed 42 preliminary studies encompassing nearly 2,000 people, finally concluding that the promenade runs regularly promotes healthy blood pressure, a global cholesterol level and a resting heart rate.

As we get older, our muscles fall down and our bones become lower. Part of the one is inevitable, but walking can help slow down the hands of time - all without placing too much tension on the joints. "The movement and exercise are essential after 60 years because the body can lose muscle mass fairly quickly if an individual remains sedentary," says Christine Wang, ofTheskigirl. "The walk offers sufficient resistance to help build and maintain muscle mass without being too stressful or damaged on the body. This is another advantage that it has on several types of more intense exercise for the elderly. "

Search published inThe American Journal of Medicine stipulates that "the healthy postmenopausan women who walk about 1 mile each day have a higher body bone density than women who walk shorter distances. The walk is also effective in slowing down the bone loss rate. legs. These results strongly support the largely affected belief this step is a beneficial form of physical activity to maintain skeletal integrity. "

Meanwhile, this study published inThe European review of aging and physical activity found that walking can improve and maintain muscle quality in the elderly. And for more tips to become a better walker from now on, see here forAccording to walking specialists, secret stuff to walk to exercise.